Depending on your level of interest in fitness, you may or may not be familiar with kinetic chain exercises. However, if you want to enhance your workout routine and make noticeable progress, incorporating kinetic chain exercises is a great choice. These exercises help improve strength, balance, and coordination while reducing the risk of injury, making them a valuable addition to any training program.
What Is Kinetic Chain Exercise?
Kinetic chain exercises are movements based on the mechanical engineering concept of kinetics, which explains how joints and body segments are interconnected. According to this concept, when one joint moves, it initiates a chain reaction that affects all the neighboring joints and segments linked to it.
During kinetic chain exercises, the body’s distal segments are either fixed or move freely in space. To better understand the kinetic chain, consider how your body moves when performing a wall throw:
- You begin by planting your feet firmly on the ground, engaging your core, and slightly bending your arms.
- This positioning allows your legs, abdomen, and arms to generate force, initiating the throwing motion.
- Finally, your arms complete the movement by releasing the ball.
This sequence demonstrates how different body segments work together in a kinetic chain to execute a movement efficiently.
Benefits of Kinetic Chain Exercises
May Improve Joint Stability
Research suggests that both open and closed kinetic chain exercises can provide positive results for individuals with anterior cruciate ligament (ACL) injuries. Closed-chain movements, where the distal end is fixed, emphasize joint compression and stabilization. Open-chain exercises, on the other hand, distribute the load among neighboring muscles. Many physical therapists incorporate both types of movements in kinetic chain physical therapy to improve joint function.
May Improve Functional Fitness
Incorporating kinetic chain exercises into a fitness routine can enhance functional fitness, which is essential for daily activities. Closed-chain exercises improve dynamic balance, which is necessary for movements such as squatting, reaching for objects, or climbing stairs. Since kinetic chain movements are a natural part of everyday life, training with these exercises can improve overall movement efficiency.
May Improve Muscle Strength
Muscle strength and functional fitness go hand in hand. Both open and closed-chain exercises contribute to muscle development. Open-chain movements help target specific muscles for isolated actions, while closed-chain movements promote overall stability. A well-balanced workout routine should include a combination of both to enhance joint stability, improve muscle coordination, and promote kinetic chain mobility.
May Improve Metabolic Rate
Closed kinetic chain exercises, such as push-ups, squats, and lunges, engage multiple muscle groups at once, leading to higher energy expenditure. This increased activity helps boost metabolism and supports fat burning. Open-chain movements complement this by strengthening specific muscles, making closed-chain exercises more effective for overall fitness and calorie expenditure.
May Promote Strength and Muscle Gain
Studies indicate that both open and closed-chain pulley machine exercises positively impact trunk muscle strength, which includes the chest, abdomen, pelvis, and back muscles. These exercises are particularly beneficial for athletes looking to improve body mechanics and enhance performance in their respective sports.
For instance, softball players can benefit from exercises that mimic throwing motions, such as wall balls and lunges with rotation. The key to optimizing kinetic chain training is balancing both open and closed-chain exercises, with an emphasis on closed-chain movements for engaging multiple muscles simultaneously.
Downsides of Kinetic Chain Exercises
May Cause Wear and Tear
Open and closed kinetic chain exercises are valuable for structuring a well-rounded workout. However, a common mistake is focusing too much on one type of movement. For example, relying only on bicep curls for arm strength may lead to muscle imbalance. Since this movement lacks a fixed point, it may lack stability and increase the risk of shoulder strain. While this can result in muscle growth, it can also contribute to wear and tear in the shoulder region. To avoid this, it is important to incorporate a mix of closed-chain exercises along with a few open-chain movements for balanced muscle engagement.
May Cause Joint Injuries
Performing kinetic chain exercises with poor form or improper alignment can put excessive strain on the joints, increasing the risk of injury. For example, incorrect posture during a squat can place undue stress on the knees. Before engaging in movements like deadlifts or squats, ensuring proper alignment and balance is crucial. Functional tests, such as a closed kinetic chain upper extremity stability test, can help assess joint performance and prevent injury.
May Interfere With Rehabilitation
Using closed-chain exercises too soon after an injury may disrupt the rehabilitation process. Injured areas often experience dysfunction, swelling, pain, and reduced range of motion. Closed-chain activities that require weight-bearing movements may not be suitable in such cases. Instead, starting with open-chain exercises can help strengthen specific muscles and gradually restore function without placing excessive stress on the affected joints.
10 Best Open And Closed Kinetic Chain Exercises
Integrating both open and closed kinetic chain exercises into your routine can enhance muscle engagement and improve joint stability. Below are some of the best open kinetic chain exercises to help you develop a well-rounded fitness foundation.
1. Bench Press (Open Kinetic Chain Exercise)
The bench press primarily targets the pectoralis major, the largest muscle of the anterior chest wall. This exercise also engages the triceps and shoulder muscles, making it an effective upper-body strength-building workout.
Equipment Needed:
- Weight bench
- Barbell
How to Do:
- Lie on the bench with your eyes aligned with the front of the rack holding the bar.
- Keep your feet wide and flat on the floor, ensuring your spine remains neutral.
- Retract your shoulders and firmly grip the barbell with your hands slightly more than shoulder-width apart, keeping your thumbs outside your closed fists.
- Keep your upper arms at a 45-degree angle to your body.
- Lock your elbows and remove the barbell from the rack.
- Inhale deeply and lower the bar to your chest, aligning it with your nipple line.
- Exhale and extend your arms to press the bar back up.
- Lower the bar again to complete the first rep, then continue the next repetition.
- After completing a set, return the bar to the rack and lower it carefully.
Recommended Reps and Sets:
- Perform 3 sets of 3-5 reps for heavy weights.
- Increase repetitions to 6-10 reps for lower weights.
Safety Tips:
- Avoid moving the barbell too low across your neck and face to prevent injuries.
- Keep your hips firmly against the bench to avoid lower back strain.
2. Bicep Curls (Open Kinetic Chain Exercise)
Bicep curls primarily work the biceps brachii, brachialis, and brachioradialis, strengthening the front of your arms.
Equipment Needed:
- Dumbbells
How to Do:
- Stand with your feet hip-width apart, firmly planted on the floor.
- Hold a dumbbell in each hand with your palms facing forward and arms relaxed at your sides.
- Engage your core, relax your shoulders, and inhale.
- Bend your elbows to lift the dumbbells, keeping your upper arms stable.
- As the dumbbells approach your shoulders, exhale and smoothly lower them back to the starting position.
Recommended Reps and Sets:
- Perform 2-3 sets of 8-12 reps with a manageable weight.
Safety Tips:
- Avoid lifting weights too quickly to prevent injuries. Slowly raise and lower the dumbbells for better muscle engagement.
- Maintain a tall, upright spine with a tight core and relaxed shoulders. Avoid swinging your shoulders for momentum, as it shifts focus away from the biceps.
3. Seated Leg Extensions (Open Kinetic Chain Exercise)
Seated leg extensions primarily target the quadriceps, strengthening the front thigh muscles. This exercise also benefits the knee ligaments and can be useful for knee rehabilitation.
Equipment Needed:
- Lever machine (or a sturdy chair for a bodyweight version)
How to Do:
- Sit on the machine with the pad resting at the top of your ankle. Select a moderate weight.
- Keep your knees at a 90-degree angle and hold onto the handlebars.
- Inhale and lift the weight until your legs are fully extended, avoiding excessive arching of the back or locking the knees.
- Exhale and slowly lower your legs back to the starting position.
Recommended Reps and Sets:
- Perform 3 sets of 8-12 reps.
Safety Tips:
- Avoid locking your knees at full extension to prevent strain. Keep a slight bend for better control.
- Perform the movement slowly to maximize the effectiveness of the isolation exercise. Moving too fast can reduce muscle engagement.
4. Chest Fly (Open Kinetic Chain Exercise)
The chest fly primarily targets the pectoral muscles in the chest while also engaging the arms and shoulders.
Equipment Needed:
- Dumbbells
- Incline bench
How to Do:
- Lie on an incline bench set at 30 degrees, keeping your back flat against the bench.
- Hold a dumbbell in each hand with elbows slightly bent—this is your starting position.
- Bring your arms to chest level, ensuring that your elbows remain bent and pointing outward.
- Exhale and lift your arms above your chest while maintaining form.
- Inhale and lower your arms smoothly back to the starting position.
Recommended Reps and Sets:
- Perform 3 sets of 10-15 reps.
Safety Tips:
- Avoid this exercise if you have a back, shoulder, or arm injury, as it can worsen the damage.
- If you struggle to move the dumbbells smoothly, use lighter weights to prevent unnecessary strain.
5. Hamstring Curls (Open Kinetic Chain Exercise)
Hamstring curls specifically target the hamstrings at the back of the legs, as well as the calf muscles.
Equipment Needed:
- Leg curl bench
How to Do:
- Lie flat on the leg curl bench with your back against the pad.
- Stretch your legs so that the roller pads rest just above your heels.
- Hold onto the support handles on both sides—this is your starting position.
- Exhale and pull your ankles toward your buttocks by flexing your knees.
- Briefly hold the position, then inhale and slowly return to the starting position.
Recommended Reps and Sets:
- Perform 3 sets of 8-12 reps.
Safety Tips:
- Avoid placing the roller pads too high on your calves, as this can put excess pressure on the tendons connecting the heel bone to the calf muscles, reducing your range of motion.
- Do not perform this workout if recovering from a back, spine, neck, knee, or hip injury, as it can worsen pain and delay healing.
These open kinetic chain exercises are effective for targeting specific muscle groups, improving muscle definition, and enhancing overall strength and mobility.
Best Closed Kinetic Chain Exercises
6. Push-Ups
Push-ups are functional exercises that engage the chest, arms, shoulders, and core muscles. These closed-chain shoulder exercises help build both upper-body and core strength.
Equipment Needed:
- None
How to Do:
- Get on the floor on all fours.
- Place your hands firmly on the ground, ensuring they are directly under your shoulders.
- Keep your back straight and form a plank-like position—this is your starting position.
- Inhale and lower your body toward the ground by bending your elbows, keeping your body in a straight line from head to toe.
- When your elbows reach a 90-degree angle, exhale and push yourself back up to the starting position.
- Perform 2-3 sets of 10 reps, maintaining proper form.
Safety Tips:
- Avoid locking your elbows at the top of the movement to prevent excessive joint strain. Keep them slightly bent.
- Ensure your hands are directly under your shoulders to prevent undue stress on the shoulder joints.
7. Pull-Ups
Pull-ups engage the upper back, neck, shoulders, and spine muscles, improving overall strength and fitness levels.
Equipment Needed:
- Pull-up bar
How to Do:
- Stand under the pull-up bar.
- Extend your arms overhead and grip the bar with both palms facing away from you.
- Keep your hands shoulder-width apart and squeeze your shoulder blades together.
- Cross your ankles and lift your feet off the ground—this is your starting position.
- Lift your chest slightly and pull your elbows close to your body, ensuring your chin reaches above the bar.
- Slowly lower yourself back to the starting position.
- Perform 3-4 sets of 6-10 reps.
Safety Tips:
- If you cannot lift your chin above the bar, avoid forcing it, as it may strain your neck muscles. Use an assisted pull-up machine instead.
- Beginners should practice hanging from the pull-up bar for 10 to 30 seconds before attempting full pull-ups. This helps prevent injury and strengthens the arm and back muscles.
8. Squats
Squats are one of the most effective compound closed-chain exercises. They target multiple muscle groups, including the glutes, calves, and quadriceps. This knee-strengthening exercise also improves leg mobility and enhances knee stability.
Equipment Needed:
- None
How to Do:
- Stand firmly on the ground with your feet slightly wider than your hips and toes pointing slightly outward.
- Extend your arms in front of you, bend your elbows, and join your palms together. Keep your back straight and core engaged—this is your starting position.
- Inhale and squat down by pushing your hips backward and bending your knees. Ensure your knees stay in line with your feet.
- Lower your hips until they are below knee level, achieving a parallel squat position.
- Exhale and push through your legs to rise back up slowly.
- Perform 3 sets of 12-15 reps.
Safety Tips:
- Ensure your knees do not extend past your toes to prevent knee and spine injuries.
- Complete the full range of motion to maximize benefits. Avoiding deep squats may increase the risk of injury.
9. Lunges
Lunges are one of the most effective closed-chain hamstring exercises. They also target the quads, glutes, hips, and calves, strengthening almost every muscle in the lower body.
Equipment Needed:
- Kettlebell
How to Do:
- Stand with your right foot forward and left foot behind, forming a split stance.
- Hold kettlebells in both hands and rest them against your hips.
- Keep your back straight, core engaged, and shoulders pulled back—this is your starting position.
- Inhale and bend your knees to lower your body, keeping your back knee a few inches from the floor.
- Simultaneously, keep your front thigh parallel to the ground.
- Exhale and push through your front foot’s heel to return to the starting position.
- Perform 2-3 sets of 10-12 reps per leg.
Safety Tips:
- Avoid putting excessive stress on the knee joint. Do not let the knee extend beyond the toes.
- Maintain balance throughout the movement to prevent the back knee from twisting, which could cause injury.
10. Leg Press
The leg press primarily targets the quadriceps, hamstrings, and glutes, helping to build strength in the key muscles of the legs.
Equipment Needed:
- Leg press machine
How to Do:
- Sit on the machine with your feet hip-width apart on the footplate. Ensure your back and head are resting comfortably against the seat.
- Hold the handles and brace your abdominal muscles—this is your starting position.
- Exhale and slowly push the platform away using your heels and forefoot.
- Once your legs are fully extended (without locking your knees), inhale and return to the starting position in a controlled manner.
- Perform 3 sets of 10-12 reps.
Safety Tips:
- Avoid placing your hands on your knees, as this can break your form. Instead, grip the handles firmly with both hands.
- Keep your head comfortably against the seatback to prevent neck strain. Avoid jerking your head forward during the movement.
This closed kinetic chain exercise effectively strengthens the lower body while promoting stability and endurance.