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Kinetic Chain Exercises - Open Versus Closed
Kinetic Chain Exercises - Open Versus Closed
Kinetic Chain Exercises - Open Versus Closed
Bench press
Shoulder press
Seated row
Triceps extension (elbow extension)
Biceps curl (elbow flexion)
Single-joint exercises, like the biceps curl or leg extension, target one movement and one
muscle group. The importance of single-joint exercises is for the development of muscle
activation. Improving muscle activation through training allows for the muscle to work more
efficiently. When doing these types of movements, you should focus on proper movement
mechanics and isolating the target muscle (aka no cheating). Correcting any movement
inefficiencies during single-joint exercises will help you perform complex movements more
efficiently. This reduces pain and the potential to injury.
It is important to first strengthen the muscles. When individual movements and muscles work
properly, they can work in conjunction with other movements and muscles to safely perform
complex movements. Every movement aligns, working in sync with the entire movement
system.
In order to have strong closed kinetic-chain movements you must first have strong open
kinetic-chain movements.
Squat
Deadlift
Upper Body:
Push up
Pull up
Multi-joint exercises, like the squat or the push up, target multiple movements and multiple
muscle groups. The importance of multi-joint movements is most movements in activities of
daily living and in sport use multiple joints and muscles. When doing multi-joint movements,
multiple single-joint movements work in sequence. If this sequence is “off” or is performed
inefficiently, then the total movement becomes ineffective.
Postural control is another important aspect of the closed kinetic chain. Working up from the
ground, the foot bone is connected to the ankle bone, the ankle bone is connected to the leg
bone, the leg bone is connected to the knee bone. Now that the song is playing in your head
again (you’re welcome), you can understand how the movement of each segment affects the
movement of the next segment. If your knee motion is not aligned properly, the hip must adjust
to keep the movement occurring. This will not be without harm to one or more joints. All the
body’s segments and joints are in one continuous kinetic chain. Any weak link in the chain will
compromise the movement of the entire system.
The weak link can work forward or backward in the chain. Any joint in the chain not aligned can
affect the joint above it or below it. For example, when the knee is not moving correctly through
the range of motion during walking, either the ankle or the hip must adjust to accommodate the
difference in movement. As a result, this will cause pain in either the ankle, knee, or hip (and in
some cases, all three). In this case, try using some corrective exercises to get the segments
working more efficiently together, thereby, reducing pain and dysfunction.
How to Design an Exercise Program with Open and Closed Kinetic-Chain Exercises
Is one better than the other? No. You need to train both open and closed kinetic chain
movements. They each have specific advantages. However, one does not work well without the
other. In order to improve overall functionality, you need to train the entire kinetic chain. That
means segment by segment, bottom to top, and as a whole.
Many consider closed kinetic-chain exercises more functional. However, most activities involve
a combination of open and closed kinetic-chain exercises.
To visualize this, think about sprinting mechanics. Sprinting is a great example of how open and
closed kinetic-chain movements work together to complete the motion, in this case, running.
Recall, open kinetic-chain movement occurs when the distal segment is free to move in space.
Whereas, closed kinetic-chain movement occurs when the distal segment is placed against an
immovable object (i.e., the ground).
With sprinting, there are times when the leg is in the air (i.e., during the swing phase) and there
are times when the foot plants firmly on the ground (i.e., during the power or propulsion phase).
Therefore, developing muscle strength for sprinting will require using both open and closed
kinetic-chain exercises.
Start by focusing first on single-joint exercises. These single-joint movements target one muscle
group and only use one movement at a time. Less to think about and more focus can be
directed to just one thing. As you progress and become efficient and stronger you are now
ready to progress into closed kinetic chain movement and multi-joint exercises.
Even if you are experienced, it is important to focus equally on both types of movements. Open
kinetic chain movements are always important to build strength and continue to support efficient
movement patterns. In some cases, open kinetic chain movements and single joint exercises
will correct inefficient movement patterns.
With that said, since multi-joint movements use higher weights and more complex movements,
you should begin your exercise program with multi-joint exercises. For example, for a lower
body strength training day, you should squat before the leg curl exercise. Since the squat
exercise requires postural control it is best to perform weight bearing exercises before the
muscles become fatigued.
Understanding the kinetic chain and how to apply it to your specific condition, whether you are
building strength, correcting a movement pattern, or going through a rehabilitation program, is
the first step to getting back to action quickly and effectively.
Learn more about the kinetic chain and how to apply principles for strength, rehabilitation, and
activities of daily living to get the most out of training with the ISSA Strength and Conditioning
Certification and be on your way to better and more efficient movement.