Long Island Wrestling Association


Donate to Support
the LIWA


Association Office
PO Box 368
Oakdale, NY 11769

Steve Meehan
stevemeehan0809 @ gmail.com



John Gaglione's Post Season Wrestling Training # 4

Take your Body Weight Exercises to the NEXT Level with Chains


A couple of weeks ago we discussed how chain can be attached to barbells in order to develop speed, strength, and explosive power.

Chains are also a great way to load body weight exercises.

Body weight exercises are a great way to develop strength for wrestling. In the sport of wrestling the athlete need to be able to control their own weight and stabilize their entire body just like during body weight exercise. This is obviously important for athletic performance, but it is also important for overall health to be able to control one’s own body weight.

Once an athlete can do 8, 10, and 12 repetitions with their own body weight without breaking a sweat it is time to add additional load.


Dumbbells and weight vests are fine choices for loading athletes, but sometimes those options aren’t available or practical in certain situations. There are also times when the coach has a very strong individual and a weight vest is simply not enough load to make the exercise effective. Chains can help solve these problems. What is great is if you are already using chains for barbell exercises you can utilize the chains for other forms of training as well to save some money instead of buying expensive weight vests.

There are two basic ways to utilize chains to add resistance to body weight exercises. The chain can be simply draped over the athletes body or the athlete can use clips to attach the links together and put them on like a vest that looks like the letter “X”.

When draping chains over the body I recommend using the middle link of the chain to ensure the chain is put on evenly on both sides. For exercises that are prone(face down) I recommend “criss crossing” the chains on the body forming the letter “X”. These exercises would included push up variations(shown in the picture below) as well as planks.

For exercises that are standing you can choose to attach them like a vest or they can be draped over the neck of the athlete as shown in the picture below. Here is an example of Fat Gripz Chain Pull Ups.

Once you get strong enough to do more than two chains. I recommend switching over to the “vest” style loading pattern. This is a better choice for athletes with neck pain or when you get past using two chains for exercises such as pull ups. The only down side it that is takes longer to set up and you need a clip for every chain you use, but in the long run it is a more effective option. It will also stay on the body much easier as well. Here is an example of an athlete performing a single leg box squat with a chain weight vest.

 Chains can also be draped over the torso to load exercises like glute bridges and hip thrusts. Here is a picture of an athlete performing back elevated single leg glute bridges with chain.

These are just some quick examples of ways to load body weight exercises. If you want to put of the exercises together you would have a pretty effective strength training workout! If you have access to chains or a weight vest try out this routine. If you are a beginner you can do the same routine wit just your body weight. All you need is a pull up bar and a bench!

4-5 Rounds Of

A1) Feet Elevated Push ups 8-10 Reps

A2) Single Leg Box Squat (if don’t have a box use bench) 6-8 Reps per Leg

4-5 Rounds Of

B1) Fat Gripz or Towel Chain Pull Ups 6-8 Reps

B2) Back Elevated Single Leg Glute Bridge 6-8 Reps each Side with a 1 second Hold

Beginners should use body weight only. Intermediates and advanced wrestlers can use 1-3 chains on each exercise. Each chain typically weighs about 20 pounds and can be purchased through Elite Fitness Systems. Sometimes you can find chains at a boat yard as well. The Pull Ups and Squats will be the toughest and the Glute Bridges and Push ups will be a little easier so you can go heavier on those exercises.

Add this workout in once a week for the next 6 weeks and watch your body weight strength go through the roof!


Educate, Motivate, Dominate
Coach Gaglione

 If you have any questions feel free to e-mail me at gaglionestrength@gmail.com or check out my website www.gaglionestrength.com

To take your wrestling to the next level and ensure this coming wrestling season is your best one ever go to GaglioneStrength.com and e-mail Coach Gaglione for more information on wrestling training.

 Coach John Gaglione is a Sport Performance Specialist out of Long Island New York. He is a certified "Underground" Strength coach who specializes in training combat athletes. John’s work has been featured in Elite Fitness Systems, Testosterone Nation , One Result & local wrestling site Long Island Wrestling Association. If you would like to learn more about John you can reach him at www.gaglionestrength.com or e-mail him at gaglionestrength@gmail.com.