A kinetic chain is a mechanism of region interdependence between multiple bodily segments. In simpler terms, when movement at one body part effects movement or performance at another body part.

Kinetic chains can be inherently or contextually facilitated and thus some body parts will always affect another, while other body parts will only affect other body parts during exercises.

For example, movement at the lower back, pelvis and hips always has an effect on each other, whereas a kinetic chain is only generated between the knees and upper back during an exercise like a back squat, which requires sufficient extension of the upper back to keep the bar balanced, as the knees continue to bend during the descent of a squat.

We can facilitate or limit a kinetic chain for training purposes using open chain or closed chain exercises.

What is an Open Chain Exercise?

Open chain exercises are exercises in which the distal segment is freely moving, with the resistance typically also applied to the distal segment used in the exercise. Open chain exercises are typically performed on machines and performed on one joint at a time. Examples include leg extensions and curls on the Leg Extension Machine, and bicep curls with dumbbells or a Bicep Machine.

Benefits of Open Chain Exercises

Isolation open chain exercises are a great way to strengthen a body part, without effecting other body parts. The set up often restricts the presence of a kinetic chain, rather than facilitates it. This makes for a great accessory exercise. It can also be very helpful during rehab or for new gym goers because you can strengthen targeted areas without being held back by weaker areas. For example, if struggling with back pain stops you from back squatting to strengthen your quads, you may opt for knee extensions because they can isolate the knee joint while restricting kinetic chain linkage to the lower back.

What is a Closed Chain Exercise?

Closed chain exercises are when the distal segment is fixed against a supporting surface, like the floor. Closed chain exercises are typically heavy weight bearing exercises and multi joint compound exercises. Many of these exercises can be performed with only a Olympic Barbell Weight Set, such as back squats, deadlifts, and push ups.

Benefits of Closed Chain Exercises

Closed chain exercises are the cornerstone of the majority of successful strength and conditioning programmes. Unlike open chain exercises, closed chain exercises usually train a wide variety of joints and muscles at once, thus each exercise has a lot of bang for buck. They also teach you how to coordinate multiple body segments at once to a particular end goal. For example, the simultaneous use of the legs and back during a deadlift to help you apply more force into the floor and lift more weight.

If you don’t know where to start with your training, aim to build most of your programme out of compound, closed chain exercises. Supplement this with some open chain, isolated exercises to target your weaker areas. This will allow you to train in a well-rounded and effective way long-term.

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