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Open And Closed Kinetic Chain Exercises - A Simple Explanation
Many strength trainees and bodybuilders are confused by open versus closed chain exercises. To begin to understand these one first needs to understand the concept of the kinetic chain.
Entire books can be written about the complexities of the kinetic chain since it involves the bones of the body and all the soft tissues such as muscle, tendon, ligament, fascia and the nervous system. However, a simple explanation of open and closed kinetic chain movements can be given by just considering the bones and their joint linkages.
The simplest way to imagine the kinetic chain, then, is to view the body as a collection bony parts (segments) linked by a series of joints. The bones are like the links of a chain and the joints are the places where the links join together.
Imagine a chain that is spread out without either of its ends fixed to any object or to each other. This chain would be said to be open. Any link in an open chain can be manipulated without much effect on any other link. But if you attach one or both ends of the chain so that it becomes closed it is difficult to move any one link in the chain without movement occurring in other links of the chain.
Keep in mind that open and closed kinetic chain movements, and indeed the kinetic chain itself, are only concepts. There exists many gray areas and many movements will not fall squarely in one category or another. For instance, while it is more difficult to affect movement in one link of a closed chain without affecting other links, it is not always impossible.
The squat is an example of a closed chain movement. The feet are the end of the chain and are fixed to the floor. Since the distal end (the point furthest from the trunk) cannot move freely any movement of the knees will cause movement of the ankles and hips as well.
A bicep curl is a clear example of an open chain movement. The hands holding the freely moving weight implement are free to move in space and are not attached to something immovable. The elbow joint can flex (bend) without requiring the shoulders or wrists to move.
However, an overhead press is also an open chain movement. When one performs an overhead press the elbow and the shoulder joints move. The press is a compound or "complex" exercise. A common explanation of open chain exercise is that they are simply single joint movements. Clearly the press is not a single joint movement. However the distal end is open and it is possible to lower the barbell by only flexing the elbow joints and then "press" it back up by extending them, as in the triceps extension exercise. Clearly open and closed chain exercises are not black and white. Compare the press to a natural pushup, a closed chain movement, and the relationship becomes more clear.
So, muscle groups are more easily isolated during open-kinetic chain exercises, whereas there is more movement of proximal segments in closed chain movements and therefore more co-contraction of major muscle groups.
For further discussion regarding open and closed chain movements read The Kinetic Chain and also find tons of valuable information on strength training, nutrition, physiology, exercise psychology and much more. Visit our forum and sign up for our free strength training newsletter.
About the Author
Eric Troy can be reached at his site, Ground Up Strength. A passionate strength training enthusiast, his primary mission is to help people understand that innovation without foundation is like a house of cards…destined to fail. Most of today's watered down fitness information lacks a true foundational philosophy and Eric is committed to providing a detour around this obstacle in the path to success.
Troy Barbell
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NEW Troy Black Oxide Olympic Style Bar Barbell 7ft 45lb GOB 86 Crossfit Bar US $109.99
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Troy Barbell Supra Curl Bar SBCB 47 US $139.99
|
|
TROY 7 Chrome Olympic Bar Barbell OB 86 US $119.99
|
Troy Barbell 35 Lb Cast Iron Kettlebell US $55.00
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Troy Barbell VTX 15 lbs Solid Rubber Bumper Plate VO 015SBP US $31.99
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Troy Barbell VTX 8 lbs Neoprene Dumbbell GTD 008 US $7.99
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