What are Closed Kinetic Chain Exercises?
Exercises or movements performed in the closed kinetic chain (CKC) or closed chain are those which involve attaching the distal end of an extremity to a stationary object.
Upper body closed kinetic chain exercises:
- For example push-ups, pull-ups, chin-ups, and dips.
- You can add some additional weights to the above exercises.
- These exercises co-contract the triceps brachii, biceps brachii, deltoid, and pectoralis major and minor at the same time.
Lower body closed kinetic chain exercises:
- For example squats, deadlifts, lunges, power cleans, and leg press.
- Also, you can add weights to progress the exercise.
- These exercises are concentrate on co-concentration of the quadriceps, hamstring, hip flexor, soleus, and gastrocnemius muscles. Movement occurs in the ankle, knee, and hip joints.
Multiple Joint Exercises:
- Compound lifting is an example of multiple joint exercises. This method engages muscles, simultaneously stimulating muscle growth. Multiple body parts are worked with compound lifting, which is highly efficient & gives an excellent result.
- The best example of compound lifting exercise is variations of squats.
- Also, you could also perform compound exercises by doing two isolation exercises at the same time (such as bicep curls and calf raises).
Benefits:
- It can improve dynamic balance ability.
- Improve jumping performance.
- Improves static as well as a dynamic balance of ankle joint.
- Improve lower limb muscle strength and balance in chronic stroke patients.
- The benefit of closed-chain exercises is that they are safer for your joints-especially your knees-since they use compressive force to stabilize and strengthen them.
- A closed-chain exercise works for many muscle groups simultaneously.
- Also, closed-chain exercises are more like activities of daily living, which means you're more fit "functionally."
- Athletes also benefit from this since many joints and muscles are used simultaneously during sports.