A chain exerciser and trainer is described. The chain exerciser and trainer has a handle portion constructed to be gripped by a user's hands. The handle can resemble the handle of the sports equipment used in the sport for which a user is training. Attached to the handle are one or more chains. The initial chain links are small and lightweight. However, as the links progress outwards away from the handle they increase in size and mass. The resulting device provides free-flowing variable resistance instead of dead weight. This configuration allows the exercise movements to be as fast as possible while still offering a high resistance at the right time. The faster an athlete moves this device, the higher the resistance that will be encountered. This makes the chain exerciser and trainer perfect for simultaneous speed and strength development.