Kinetic Chain Made Easy: Open vs. Closed

What’s the Big Deal?

I would like to explain a few fitness terms that you may be unfamiliar with, but are crucial for designing effective workouts. By the end of this blog, you’ll have a crystal-clear understanding of the kinetic chain, the difference between open and closed-chain exercises, and when to use each in your workout routine.
Let’s start with the basics.

The kinetic chain refers to the interconnected series of joints and muscles in the body that work together to move. Think of it as a well-oiled machine, where each part relies on the others to function properly.

When one link in the chain is weak or dysfunctional, it can throw off the entire system, leading to compensation patterns, imbalances, and even injury.

The most common muscles in the body that can cause kinetic chain dysfunctions are:

  • Rectus abdominous
  • Multifidus
  • Gluteus maximus, gluteus minimus & gluteus medius
  • Latimus dorsi
  • Transverse abdominous
  • Internal obliques
So, how do you ensure your kinetic chain works in unison? 💁🏻‍♀️

With open and closed chain exercises.

Open chain exercises involve moving a specific body part through space without any fixed point of contact with the ground or other surfaces.

Examples include bicep curls, leg extensions, and shoulder presses.

These exercises are great for isolating and strengthening a particular muscle group, making them ideal for building muscle or rehabbing specific injuries.

They are also beneficial in improving your range of motion since there is no support to restrict your movement.

Our physiotherapist on Over Fifty Fitness uses many open-chained exercises for levels 1 and 2 of her programs. Check out our Prehab & Rehab Playlist here.

Rehab specialists love open-chain exercises because they are safer for people recovering from surgery and injuries. Conversely, closed-chain exercises involve having a fixed point of contact with the ground or another surface. This could be your hands, feet, or even your entire body. Examples include squats, planks, push-ups, and lunges. Closed-chain exercises are fantastic for improving overall strength, stability, and coordination. They require multiple muscle groups to work together in a coordinated manner.

By engaging multiple muscle groups and joints simultaneously, closed-chain exercises offer joint stability, increased muscle activation, and greater functional benefits.

When should you use open versus closed-chain exercises in your workout routine?
It all depends on your goals and what you’re trying to achieve. If you’re looking to bulk up specific muscles or target a particular weakness, incorporating more open-chain exercises can be beneficial. On the other hand, if you’re looking for functional strength, movement efficiency, and full-body engagement, closed-chain exercises should be your go-to choice. I recommend incorporating a mix of open- and closed-chain exercises into your workout routine, providing a well-rounded and balanced approach to your fitness program. So, mix up your workouts and have fun exploring the endless possibilities of the kinetic chain.

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Hi, I’m PJ Wren.

I’ve been working with people of all ages, all fitness abilities, and varying fitness goals for over two decades.

I’ve helped thousands of women over the years who are just like you, feel more energized, stronger, and more confident in their bodies. I turn gym goers and non-believers of getting fit at home into believers, with at-home workouts that will give you the results you want, no gym equipment or crazy diet required!

I’m passionate about women over 40 because I am over 40 myself.

I know what it feels like to be middle-aged, and what it’s like to have a hot flash while looking for my bloody reading glasses.

I’m honoured you choose me, in the HUGE ocean of fitness professionals, to help you get fit, get strong and get fierce.

I promise to only give it to ya straight while listening to what you want, and what you need.

ox PJ

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