CHAIN AROUND THE WORLD

Reps + Sets: 200 (rest as needed) Benefits:

Granted, most commercial gym facilities won’t have this ready to rock, but you can easily swap the chain out for a Bulgarian bag – which are a nearly unbeatable tool for building power and endurance in rotation for your shoulders, back and core.

A big benefit is that your grip will go through the roof.

The around the world is a simple rotation. Hold the chain handles in front of your thighs to begin. Then lift your right hand above your left ear with your right elbow high. Let the chain pass behind both your shoulder blades with your elbows high.

To recover the chain to your front, lift your left hand to above your right ear with your elbow high. Once you have the pattern, build up the speed – but never let the weighted parts of the chain go high above your shoulders.

You want the chain to pass across your back to stretch your chest and lats. This isn’t a super heavy exercise, so we train volume and take minimal rest: sets of 20 continuous reps in one direction, then change direction for another 20 reps. Keep going until you hit 200 reps.

Rest when you need to, but keep going through the reps using that protocol.