Many exercises and movement patterns offer us a selection option between the open and closed kinetic chain. As a Lifetime Athlete, you may want to give consideration to how you utilize these tools.
Let’s begin with a few simple definitions. A kinetic chain implies that a series of segments or linkages within the body are involved in the execution of a movement pattern. Two basic types are as follows:
- Upper Body Kinetic Chain: Thoracic Spine-Shoulder Girdle-Upper Arm-Forearm-Hand
- Lower Body Kinetic Chain: Pelvis-Hip-Thigh-Lower Leg-Foot
It’s also popular to further classify these chains with regard to anterior, posterior, lateral, and reciprocal orientations as well as myofascial sling systems and diagonal relationships. Additionally, you can focus on the trunk and further incorporate it into the paradigm. But for the purpose of today’s discussion, looking at either the leg or the arm as a chain is adequate.
The concept of the chain being either open or closed is relatively easy to explain. If the distal segment (the hand or the foot) is freely moving in space and not fixated to a surface or immovable object, the chain is open. Conversely, if the hand or foot (in the case of our focus) is stationary as the body moves about that fixed point, the chain is considered closed.
Classic examples of open versus closed kinetic chans abound. The leg press versus the squat. The pulldown versus the pullup. The bench press versus the pushup. The leg extension versus the step-up. The leg curl versus the bridge/hip thrust. And so on.
The most important aspect we must realize is that no exercise is perfect, but likewise none are truly bad. It’s just that some are more appropriate than others in the context of a Lifetime Athlete. Any open or closed kinetic chain exercise can be employed to develop strength, power, endurance, sports performance or movement competency. But there are some fundamental differences between the types we should consider. A great way to do this is to examine a list of general features for each category.
Open Chain Exercises
- Usually (but not always) lend themselves to more isolation at a joint or muscle when that is our goal.
- Are inherently unstable and thus require us to attempt to generate a reasonable degree of proximal stability.
- Often have higher demands and tensile loads on tendons.
- Generally produce less compressive loads across joint surfaces.
- Allow for more customization of movement path.
Closed Chain Exercises
- Are typically considered to be compound in nature, in that they recruit higher volumes of prime movers and accessory muscles.
- Have a natural stabilizing effect at most joints involved in the movement due to gravity, solid anchor point, etc.
- Provide higher opportunities for integrated, whole body movements.
- Tend to increase compressive forces across joints.
- Have fewer degrees of freedom with respect to movement path due to the distal segment fixation.
The rules of training are never written in stone, but you may want to select one chain configuration over the other in the presence of certain conditions. Here are a few possible reasons for each.
Open Chain Exercises
- Your goal is to isolate a single muscle (or group) around primarily one joint. This is common as an accessory movement in bodybuilding or in a targeted rehab capacity.
- You are going after a very specific movement path and are attempting to enhance a unique pattern.
- You want to train volitional, proximal stability.
- You have arthritis or compression-sensitive issues in your joints.
Closed Chain Exercises
- You desire heavy loads and high forces for their training benefits. This is particularly true when absolute strength and power are the major objectives and you are using squat variations.
- You want a greater full body effect with fewer exercises. High efficiency bang for your training buck.
- You have more time available in your workout for ample rest periods. This is usually the case when more of the body is involved in an exercise and thus the metabolic demand goes up.
As you can see, there can be a lot that goes into exercise selection and program design. I think this is where extensive training knowledge and experience becomes increasingly valuable. When I think about my background as a coach, trainer, and physical therapist, I’m always asking myself a number of questions: “What’s the best exercise for the current goal in programming?” “Which type of motion is ideal for this individual trainee?” “How do I support and explain my rationale?” “Are there modifications in technique and method that we need to build into the exercise to maximize safety and effectiveness?”
Based on evaluations, screens, and mission-specific objectives, I tailor the exercise mixology for the individual or population at hand. With good work on the front end, this is usually very successful. But ongoing assessments often create the need for some adjustments in the training plan and exercise setup. No one-on-one coaching client gets the same program. And it’s also why the Training Tribe system is both relatively complex and infinitely scalable.
Personal stories always seem to resonate within our community. I often use myself as an example and in the case of open and closed kinetic chain exercises this is quite telling. Over the past 5 years, I’ve experienced some injuries, congenital issues, and surgery (rather significant) with my shoulders. My rehab outcome and functional status is fairly good and I feel very fortunate to be where I am these days…all things considered.
Bench presses are very comfortable for me, especially with dumbbells. The open chain freedom of movement feels fine (or doesn’t feel anything) in my shoulders. But pushups are very uncomfortable in both shoulders. The compression just doesn’t feel good/right and so I’ve largely eliminated them from my program. At first you’d possibly think that pushups, being a bodyweight exercise, are relatively rudimentary and that moderately heavy bench presses would be more problematic. But the opposite is true for me.
I used to love pullups and they were a staple in my training for decades. But after injury and surgery, I could not do a pullup for the life of me. But this changed over time. It took me several years of dedicated training, but now I can rep out 7 (most recently) pullups with good form and no discomfort. That’s nothing compared to what I used to do but it’s fantastic for where I’m at now. This is a case where, with intensive application, I could train my way back into an exercise. The pulling nature of this movement was probably one reason it was better tolerated.
As with many of the topics we’ve been discussing lately, it’s important to select exercises intelligently and not just “do the same thing we’ve always done.” Although that approach may occasionally work, it’s rare that a Lifetime Athlete goes through the journey without needing (and benefiting from) a few changeups. I hope you found this information helpful and you can use it as you select the open and closed kinetic chain exercises in your program. If you need some program design and coaching assistance…you know where to find me. Cheers!