Closed kinetic chain exercises involve stationary hands or feet on a solid surface, working multiple joints and muscles, making them more effective for athletic training and less damaging to joints than open chain exercises. Examples include pushups, pull-ups, squats, and lunges.
Closed kinetic chain exercises are a form of exercise performed with your hands or feet stationary on a solid surface. Unlike open chain exercises, closed chain exercises often work muscles in multiple joints. This means that they are generally more effective in training for real life situations, especially for athletes. Closed-chain exercises are thought to be less likely to cause damage to joints, such as the knees, compared to open-chain exercises. This is because the exercises cause a compressive force instead of a shear force.
“Kinetic chain” is a term used to describe how the muscles and bones of the body are connected. When a person performs a simple task, such as walking or lifting an object, multiple joints are required to move in the correct way. This is accomplished through the contraction and relaxation of the muscles in the kinetic chain. All parts of the body are connected, so each movement uses the kinetic chain.
Closed kinetic chain exercises are movements in which the feet or hands are placed on a solid surface and remain in a fixed position. If, for example, a person performs a one-legged squat, then this is a closed kinetic chain exercise, because the foot is planted on the ground. Open chain exercises allow the feet and hands to move.
The main difference between open and closed kinetic chain exercises is the number of joints involved. In most cases, closed kinetic chain exercises work several joints and the corresponding muscles at the same time. Open chain exercises often only work the muscles that attach to a single joint. This is why closed-chain exercises are thought to be more effective for athletic training, because movements in sports often require multiple joints.
Another advantage of closed kinetic chain exercises is that they are generally less stressful on the joints. Knee extensions, for example, are open chain exercises in which the quadriceps muscles are used to lift a weight by straightening the knee. This puts a lot of stress through the knee joint that can cause permanent damage. A leg press machine, which requires the person to push a platform away from the body against resistance by contracting the quadriceps, is a closed-chain alternative that is less damaging to the knee joint.
There are several examples of closed kinetic chain exercises. Pushups, for example, are closed-chain exercises, because the hands are placed on the floor. Pull-ups, squats, and lunges are also examples of closed chains.
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