Fitness Goals

The human body is not just a bunch of separate muscles, bones, tissues, and ligaments. Instead, it’s a network of connected parts that all affect each other. These effects can be good or bad. Ideally, when the kinetic chain is used, the body works as a whole, with all parts moving together to create smooth and effective movements.

Including this idea in a training program is key to boosting performance and reducing injury risk.

In this blog, we’ll explain the kinetic chain and how you can assess your clients’ needs to design effective and safe exercises for their fitness goals.

What is the Kinetic Chain?

The kinetic chain concept in fitness comes from mechanical engineering principles introduced by Franz Reuleaux, a German engineer, in 1875. It explains how the body’s joints and segments are connected during movement. This idea shows that moving one part of the body can affect other parts.

In the 1950s, Dr. Arthur Steindler and other scientists applied this principle to the human body, changing how we understand movement. They showed that the body works as a connected system. Ongoing research continues to improve sports performance, injury prevention, and fitness programs.

A Connected Body, A Connected Program

The kinetic chain theory suggests that moving one body part creates forces that affect other parts, like a domino effect. This shows the body’s interconnected nature and emphasizes a holistic approach to training. Using the kinetic chain concept can improve fitness recovery, make training routines more comprehensive, and enhance overall fitness and sports performance.

The kinetic chain also explains why pain might show up in a different area than where you exercised. For example, low back pain might come from tightness in the feet or hip flexor muscles, not just the lower back muscles. Understanding the kinetic chain is important for effective fitness recovery and overall body health.

Upper & Lower Kinetic Chain

The kinetic chain can be divided into the upper and lower kinetic chains in the body.

Upper Kinetic Chain: This includes the upper body parts like fingers, wrists, forearms, upper arms, shoulders, shoulder girdle, and spine. These parts help with pushing and pulling movements and provide a wide range of motions powered by the shoulder girdle. Each part works together for upper body movement.

Lower Kinetic Chain: This includes the lower body parts like toes, feet, lower legs, ankles, upper legs, hips, and pelvis. These parts are involved in major movements like walking and running and help with core stability. Each part plays an important role in core stability and forward movement.

The kinetic chain can also be categorized into open kinetic chain and closed kinetic chain movements, which we will discuss further below.

It’s important to include both open kinetic chain and closed kinetic chain exercises in a fitness plan because each type offers unique benefits that complement each other. Using both ensures a well-rounded program that can maximize performance.

What are the benefits of kinetic chain exercises?

To understand the benefits of both closed and open-chain exercises, let’s look at what each type involves.

Open Kinetic Chain Exercises:

Open kinetic chain exercises are movements where the far end of the limb (like a hand or foot) is free to move. Examples include a seated leg curl, where the leg moves freely, or a bicep curl, where the arm moves freely. These exercises focus on specific muscle groups, which is useful for targeting areas for sculpting or bodybuilding.

This type of exercise helps strengthen specific parts of the body and can be very important after an injury (e.g. if someone breaks a bone in one leg) or if someone has a weaker muscle group (e.g., weaker triceps compared to biceps). Open-chain exercises can also help improve the range of motion.

Closed Kinetic Chain Exercises:

Closed kinetic chain exercises involve movements where the far end of the limb is fixed, like when your feet are on the floor during a squat. Examples include bodyweight squats, stationary lunges, push-ups, and forward or backward lunges.

These exercises engage the whole body, playing a key role in functional movement and core strengthening. They help improve coordination, and balance, and work multiple muscle groups simultaneously. A major benefit of closed-chain exercises is that they provide more joint stability since the far end of the limb is connected to a stable surface, which is crucial for athletic training, rehabilitation, and recovery.

For more information on analyzing your clients before training them.

Tips to Get Started

1. Start Small: Begin with a mix of open and closed chain exercises.
2. Focus on Form: Ensure proper form and stability in all exercises.
3. Add Complexity Gradually: Slowly introduce more complex closed-chain exercises.
4. Tailor Open Chain Exercises: Use open chain exercises to target specific training goals, weak muscles, or improve joint mobility.
5. Prioritize: Choose exercises based on your individual fitness goals and levels.
6. Personalize Your Routine: There’s no one-size-fits-all approach; adjust the balance of open and closed chain exercises to fit your needs and progress.

Final Thoughts…

Understanding and optimizing the kinetic chain is key to reaching your full potential in movement, athleticism, and overall well-being. Recognizing how joints and muscles work together highlights the importance of a balanced and coordinated kinetic chain for peak performance and injury prevention.

You can improve your functional fitness and move more efficiently by including targeted exercises, corrective strategies, and mindful movement patterns. Embracing the holistic approach of the kinetic chain not only changes how we exercise but also helps us live healthier, more resilient lives.

Courtesy- NASM