Ketjuvetoa

Ketjuvetoa, or chain pulling, refers to a strength training method in which chains are attached to a barbell or other resistance equipment to provide variable, accommodating resistance during a pulling movement. The term is used in Finnish gym and sport contexts to describe exercises where the resistance changes as the lift progresses, most commonly in movements like the deadlift or bent-over row, but also in sled pulls or other pulling tasks.

The principle behind ketjuvetoa is that a portion of the chain lies on the floor or hangs loosely at the start of the lift and gradually comes into play as the bar rises. This increases the resistance toward the top of the range of motion, helping develop starting strength and lockout strength, as well as speed through the initial and final phases of the pull. Trainers often combine chains with free weights to create a progression that emphasizes speed off the floor and controlled finish.

Common practice involves attaching chains securely to the bar, selecting chain weight and length to suit the athlete’s level, and coordinating grip, stance, and technique to accommodate the changing load. Proper safety measures are essential, including appropriate supervision, form checks, and gradual progression to avoid overloading joints or compromising technique.

Ketjuvetoa sits within the broader concept of accommodating resistance, alongside methods like resistance bands. It is typically used by intermediate or advanced athletes seeking to enhance pulling strength and power, and is commonly incorporated into periodized training plans.