12 Exercises For Open And Closed Kinetic Chains

1. Adjust the machine: Start by adjusting the seat height so that your knees align with the machine's axis of rotation. Adjust the pad at the front of the machine to rest just above your ankles. Position yourself: Sit on the machine with your back against the backrest and grasp the handles if available. Place your feet under the pad, and ensure your knees are aligned with the axis of rotation. Execution: Begin the movement by extending your legs and lifting the weight until your knees are fully straightened without locking them. Keep your core engaged and maintain control throughout the motion. Lower the weight: Slowly lower the weight back to the starting position, bending your knees to a 90-degree angle or slightly beyond. Avoid letting the weight slam down and maintain control throughout. Repeat: Complete the desired number of repetitions for your workout routine. It's generally recommended to start with lighter weights and gradually increase the load as you become comfortable with the exercise.

Here are a few tips to keep in mind:

• Focus on using your quadriceps to extend your legs, rather than relying on momentum or excessive swinging.
• Avoid hyperextending or locking your knees at the top of the movement to prevent joint strain.
• Maintain a controlled and smooth motion throughout the exercise, both during the extension and the lowering phase.
• Breathe steadily throughout the movement, exhaling as you extend your legs and inhaling as you return to the starting position.
• If you experience any discomfort or pain in your knees or joints, it's important to consult with a qualified fitness professional or healthcare provider to ensure proper form and technique.

Remember, leg extensions primarily target the quadriceps, so it's beneficial to incorporate other exercises that engage different muscle groups to maintain overall lower body strength and balance.

2. Hamstring Curls

Hamstring Curls:Hamstring curls are a popular exercise that primarily targets the muscles at the back of your thighs, known as the hamstrings. These muscles play a crucial role in many everyday movements, as well as athletic activities like running, jumping, and squatting. Hamstring curls help strengthen and tone these muscles, improve knee stability, and enhance overall lower body strength.

There are various ways to perform hamstring curls, including using machines, resistance bands, or bodyweight exercises. Here's a breakdown of two common methods:

1. Machine-based hamstring curls

a. Find a hamstring curl machine at your gym or fitness center. Adjust the machine to suit your body size and comfort. b. Start by lying face down on the machine's bench with your legs extended and the pad resting just above your Achilles tendon. c. Grasp the handles provided for stability and positioning. Make sure your knees are slightly off the edge of the bench. d. Exhale and contract your hamstrings to bend your knees, pulling your heels towards your glutes. e. Pause for a moment at the top of the movement, focusing on squeezing your hamstrings. f. Inhale and slowly extend your legs back to the starting position, maintaining control throughout the movement. g. Repeat for the desired number of repetitions, typically 8-12, and adjust the weight or resistance as needed.

3. Bicep Curls

Bicep Curls: Hold dumbbells in your hands with your arms extended by your sides. Bend your elbows, bringing the dumbbells towards your shoulders, and then slowly lower them back down.

4. Tricep Pushdowns

Tricep pushdowns are a popular exercise that primarily target the triceps muscles, which are located on the back of the upper arm. The exercise is typically performed using a cable machine with a rope attachment or a straight bar.

Here's how to perform tricep pushdowns:

1. Set up the cable machine: Adjust the height of the pulley to approximately chest level and attach the desired attachment (rope or straight bar).
2. 
   
3. Stand facing the cable machine and grab the attachment with an overhand grip (palms facing down) at shoulder width or slightly closer.
4. 
   
5. Position your feet shoulder-width apart, with a slight bend in your knees for stability. Keep your back straight and engage your core muscles.
6. 
   
7. Start with your elbows bent at a 90-degree angle and tucked into your sides. This is your starting position.
8. 
   
9. Slowly extend your elbows while keeping them tucked into your sides. Focus on using your triceps to push the attachment down until your arms are fully extended.

Tips:

• Keep your upper arms stationary throughout the exercise. The movement should come from your elbows and triceps. Avoid using momentum or swinging your body to complete the exercise. Maintain a controlled and smooth motion. You can vary your grip by using different attachments like a straight bar, rope, or V-bar to target your triceps from different angles. Adjust the weight on the cable machine to suit your strength and fitness level.

As with any exercise, it's important to use proper form, start with a weight that allows you to maintain control and perform the exercise with good technique. If you're new to tricep pushdowns or any exercise, consider working with a fitness professional to ensure you're performing the exercise correctly and safely.

5. Shoulder Press

The shoulder press is a common exercise that primarily targets the deltoid muscles of the shoulders, as well as the triceps and upper back muscles. It is an effective compound exercise for developing upper body strength and stability. Here's how to perform a basic shoulder press:

1. Start by standing or sitting upright with a dumbbell in each hand. Hold the dumbbells at shoulder level, palms facing forward, and elbows bent.
2. Brace your core and keep your back straight throughout the exercise.
3. Exhale and press the dumbbells overhead, extending your arms fully without locking the elbows. Keep your wrists straight and maintain control of the weights.
4. Inhale as you lower the dumbbells back down to the starting position, returning to shoulder level.
5. Repeat the movement for the desired number of repetitions.

Here are a few tips to keep in mind while performing the shoulder press:

• Start with lighter weights and gradually increase the resistance as you become more comfortable and stronger.
• Focus on proper form and technique. Avoid using momentum or excessive arching of the back to lift the weights.
• Keep your core engaged and maintain stability throughout the exercise.
• If you experience any pain or discomfort during the exercise, reduce the weight or consult a fitness professional for guidance.
• It's always a good idea to warm up your shoulders with some dynamic stretching or mobility exercises before performing the shoulder press.

6. Calf Raises

Calf Raises: Stand on the edge of a step or a calf raise machine with your heels hanging off. Rise up onto your toes, lifting your heels as high as possible, and then lower back down.

Closed Kinetic Chain Exercises:

7. squats

Squats: Stand with your feet shoulder-width apart. Bend your knees and hips, lowering your body into a squat position while keeping your chest up and back straight. Return to the starting position.

8. Lunges

Lunges: Stand with your feet hip-width apart. Step forward with one leg and lower your body, bending both knees until your front thigh is parallel to the ground. Push back up and repeat on the other leg.

9. Push-Ups

Push-ups are a popular exercise that primarily targets the muscles in your chest, shoulders, and triceps. They also engage your core and other stabilizing muscles in your body. Here's a breakdown of how to perform a basic push-up:

1. Starting position: Begin by placing your hands on the floor, slightly wider than shoulder-width apart. Your fingers should be pointing forward or slightly outward. Extend your legs behind you so that your body forms a straight line from your head to your heels. Your toes should be on the ground, and your feet should be about hip-width apart.
2. Lowering phase: Inhale as you slowly lower your body towards the ground. Keep your elbows tucked in close to your sides and your back straight. Lower yourself until your chest is just above the ground or until your elbows are at a 90-degree angle.
3. Pushing phase: Exhale as you push through your palms and extend your arms to raise your body back to the starting position. Keep your body straight throughout the movement, and avoid sagging or arching your back.
4. Repeat: Lower yourself back down and repeat the movement for the desired number of repetitions. Aim for a controlled and smooth motion, focusing on engaging your chest, shoulders, and triceps.

Here are a few tips to keep in mind while performing push-ups:

• Maintain proper form: Ensure that your body stays aligned and straight throughout the exercise. Avoid letting your hips sag or sticking your buttocks up in the air.
• Modify the exercise: If regular push-ups are too challenging, you can modify them by performing them on your knees instead of your toes. This reduces the amount of body weight you need to lift.
• Gradually increase difficulty: As you get stronger, you can increase the difficulty by trying variations such as diamond push-ups (hands close together in a diamond shape) or decline push-ups (feet elevated on a stable surface).
• Breathe properly: Inhale as you lower your body and exhale as you push back up. Focus on maintaining a steady breathing rhythm throughout the exercise.

Push-ups are a versatile exercise that can be incorporated into various workout routines or performed as a standalone exercise. They are effective for building upper body strength and endurance. Remember to listen to your body, start with a suitable difficulty level, and gradually progress as you become more comfortable and stronger.

10. Plank

The term "plank" can refer to different things depending on the context. Here are a few possible meanings:

1. Plank exercise: In fitness, a plank refers to an exercise that involves holding a position similar to a push-up, with your body in a straight line and supported by your forearms and toes. Planks are commonly done to strengthen the core muscles, including the abdominal muscles, lower back, and shoulders.

2. Plank (wood): A plank can also refer to a long, flat piece of wood, often used in construction or woodworking. Planks are commonly used for flooring, walls, roofs, or as structural elements in buildings.

3. Plank (political): In political contexts, "plank" refers to a specific issue or policy position that is part of a political party's platform. Party platforms consist of a collection of planks that outline the party's stance on various issues.

4. Planking (Internet trend): Planking was an internet trend that gained popularity in the early 2010s. It involved taking a picture of a person lying face down, stiff as a plank, in unusual or unexpected locations and sharing it online.

Please let me know if you were referring to any of these meanings or if you had something else in mind.

11. step-ups

Step-Ups: Stand facing a step or platform. Step one foot onto the step and push through your heel to lift your body up onto the step. Step back down and repeat on the other leg.

12. Glute Bridge

Glute Bridge: Lie on your back with your knees bent and feet flat on the ground. Lift your hips off the ground, engaging your glutes, until your body forms a straight line from your shoulders to your knees. Lower back down to the starting position. Remember to consult with a healthcare professional or a qualified fitness trainer before starting any new exercise program to ensure they are suitable for your individual needs and abilities.