Open Chain versus Closed Chain Exercises

Why are Closed Chain Exercises Preferred to Open Chain Exercises?

1.     The forces on the joint are compressive on closed chain movements, while open-chain movements create shearing forces

2.     Closed chain movements are closer to the activities of everyday living 

3.     Closed chain movements use multiple joints in activity versus open chain movements use a single joint

4.     Closed chain movements work multiple muscle groups simultaneously rather than concentrating on just one, as many open-chain exercises do

 

An open chain movement occurs when the body is stationary while the limb moves. The distal (furthest from center) end of the extremity is not fixed to a relatively stable surface.

This allows one joint in the extremity to move or function separately without requiring movement of other joints in the extremity.

Examples of single joint exercise: Shoulder Shrugs, Deltoid Raises, Biceps curls, seated hip flexions, Knee extensions, leg curls, etc…

In open chain movements, the core of the body and the proximal (nearest to mid-line) segment are stabilized while the distal segment is free to move in space. These type of exercises are known as joint isolation. Joint isolation is beneficial in isolating a particular joint to concentrate on specific muscle groups. They are not considered functional movements. Because of how the joint is loaded, shear forces are acting on the joint with potentially negative consequences.

 

In a closed chain movement the limb is stationary while the body moves. The distal end of the extremity is fixed.

Examples: pull ups, push ups, dips, squats, deadlifts, etc…

Movement of one joint cannot occur without causing movements of the other joints. Closed chain activities are functional and involve the body moving in relation to the relatively fixed distal segment.

In closed chain movements, several joints are involved and numerous muscle groups take part in causing and controlling the multiple plane movements which is most similar to almost all physical activity. Because of the joints compressive forces, from weight bearing, the joint is more stable.

Not every exercise or activity can be completely classified as either an open or closed chain exercise such as walking, running or bicycling. 

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