Closed kinetic chain exercises

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Closed Kinetic Chain Exercises (CKCE) are physical exercises performed where the hand (for arm movement) or foot (for leg movement) is fixed and cannot move. The hand/foot remains in constant contact with the surface, usually the ground or the base of a machine (8). These exercises are typically weight bearing exercises, where an exerciser uses their own body weight and/ or external weight.

They are also multi-joint movements, and are labelled as being sport-specific movements. The opposite of CKCE are open kinetic chain exercises.

[edit] Upper Body Exercises

Pushups, handstand pushups and pullups. These concentrate on a co-contraction of the triceps, biceps, shoulder muscles, pectorals, lats, abdominals & lower back for stabilization in various ratios depending upon angle and leverage. Why are they better than open chain exercises?

They:
1 - Make compressive forces, while open-chain ones make shearing forces,
2 - Are nearer to activities of daily living,
3 - Use multiple joints in activity, while open chain ones use a single joint,
4 - Work multiple muscle groups simultaneously rather than concentrating on just one, as many open-chain exercises do.

[edit] Lower Body Exercises

Back Squats, Front Squats leg press, Lunges, power clean, and snatch. These concentrate on a co-contraction of the quadriceps, hamstrings, hip flexors, soleus, and gastrocnemius muscles. The joints of movement focused on are the knee, hip, and ankle.

[edit] References

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