What is the Kinetic Chain?

The human body can be likened to a finely tuned machine, where various segments work together to enable movement through the joints. This interconnected system is known as the kinetic chain. It posits that when one part of the body is in motion, it directly influences the adjacent segments. Professionals such as physical therapists, chiropractors, and personal trainers harness kinetic chain exercises for various purposes, including injury prevention, rehabilitation, body sculpting, and athletic performance enhancement.

Understanding Open vs. Closed Kinetic Chain Exercises

Kinetic chain exercises can be categorized into two types: open and closed.

• Open Kinetic Chain Exercises: These involve movements where the furthest segment from the body, often a hand or foot, is free and not fixed to a surface.
• Closed Kinetic Chain Exercises: Here, the distal segment is fixed or stationary during the exercise.

Dr. Eric Hegedus, the founding chair of the Doctor of Physical Therapy program at High Point University, highlights a straightforward way to differentiate the two: "In closed chain exercises, the foot or hand remains in contact with the exercise surface, while in open chain exercises, they are not." For instance, a squat, where the feet press against the ground, is a closed chain exercise, whereas a leg curl on a machine, where the lower leg moves freely, exemplifies open chain movement. Both types have unique benefits.

Advantages of Kinetic Chain Exercises

According to Dr. Hegedus, "The primary benefit of open chain exercises lies in their ability to isolate specific muscle groups." This feature is particularly valuable during rehabilitation or training for sports that predominantly involve movements such as throwing. In contrast, closed chain exercises are more functional, mirroring everyday activities or sports movements, such as squatting to lift objects. Furthermore, they distribute the load across multiple muscle groups, which can be advantageous during injury recovery.

Research indicates that both open and closed kinetic chain exercises play crucial roles in pain management, injury recovery, post-surgical rehabilitation, and athletic training. Dr. Hegedus suggests that there are suitable exercises available for all muscle groups in both categories. Below are examples of open and closed kinetic chain exercises focusing on the chest and calf muscles.

Chest Exercises

Dumbbell Chest Fly (Open Kinetic Chain)

1. Lie flat on a weight bench while holding a dumbbell in each hand.
2. Extend your arms over your chest with a slight bend in your elbows.
3. Lower your arms outward to the sides, keeping them within shoulder limits.
4. Bring the dumbbells back together above your chest in a hugging motion.
5. Perform 2-3 sets of 10 repetitions.

Push-Ups (Closed Kinetic Chain)

1. Start in a plank position, with your hands firmly placed on the ground beneath your shoulders.
2. Lower your body toward the floor while maintaining a straight line from head to heels.
3. Before your chest touches the ground, push yourself back to the starting position.
4. Continue performing as many repetitions as possible while keeping proper form.

Calf Exercises

Seated Calf Raises (Closed Kinetic Chain)

1. Position your feet on the calf raise machine with your toes on the platform.
2. Raise your heels while pressing against the thigh pad to engage your calf muscles.
3. Lower your heels slowly to stretch the calf muscles.
4. Complete 2-3 sets of 10 repetitions.

Standing Calf Raise (Closed Kinetic Chain)

1. Stand on a step or platform with your heels hanging off the edge.
2. Raise your heels to engage the calf muscles.
3. Lower your heels back down to stretch the calves.
4. Do 2-3 sets of 10 repetitions.

Conclusion

Open and closed kinetic chain exercises are not confined to clinical settings. They can also be effectively integrated into your gym routine. Consider collaborating with a certified personal trainer to identify the best exercises tailored to your fitness objectives.