During the past twenty-four years “so-called” fitness training experts have coined the terms closed-chain and open-chain that are used in the exercise/rehab field. At Nautilus we used terms such as compound movement for a closed chain exercise which involves more than one joint during a set of exercises in a strength training workout. Examples of compound movement exercises are:
- Leg Press
- Chest Press
- Shoulder Press
- Chin ups
- Parallel Dips
We referred to the open chain exercise as a rotary movement which involves only on joint during an exercise and examples would be:
- Leg Extension
- Leg Curl
- Pullover
- Biceps curl
- Triceps Extension
- Arm Cross
- Lateral Raise
By recommending that people not perform rotary movements or open chain exercises during a strength training workout, the “so-called” fitness training experts have once again added more confusion. These recommendations to not perform open chain or rotary exercises may well have contributed to a lot of people not achieving their optimal results!
In the last 50 years, these same “so-called” fitness experts have been responsible for the following theories:
- The squat is dangerous and causes knee injuries and damage
- Athlete’s water should be restricted during practice sessions
- (then later completely reversing the same theory)
In the rehab market a professional group introduced a leg press (closed chain) for the purpose of testing leg strength. It is possible to measure the level of force produced in a leg press movement however it is impossible to measure and identify the muscles that are performing at what percentage of the output. So, when it comes to meaningful testing of muscular strength, close- chain is worthless because you must isolate the muscle by itself.
When it comes to high intensity strength training routines both closed-chain (compound movements) and open-chain (rotary movements) should and must be included for the purpose of building optimal muscular strength and maximum muscle mass. So make sure you have a well planned “total body” strength training routine that includes 3 to 5 lower body exercises and 4 to 6 upper body exercises of both compound and rotary movements.
Follow my simple strength training program, The Last Rep Advanced Video Series and you will be on your way to greater strength and muscle mass for better quality of life!
Tags: arthur jones, fitness myths, high intensity strength training, HIT Training, jim flanagan, nautilus
Leave A Reply (4 comments So Far)
Chris
591 days ago
Many in the “evolutionary exercise” movement claim that rotary movements are not “natural” in nature and therefore lead to muscles imbalences, i.e., leg extention vs. squat.
Frank Pomarico
591 days ago
Dear Jim,
I agree that open chain movements should be used to help in isolation and in pre-exhaustion movements. Many fitness people say the leg extension will destroy the knee. I’ve done that exercise for over 30 years and I have very strong and sound knees. There are some experts out there at major universities saying that power cleans will develop explosion they are nuts it will destroy your back and shoulders. I have been a football coach for over 30 years and we have never done a power clean we have won the state championship 5 out of the last ten years. If you like go to my web site http://www.thedrivenspirit.com and I talk about the best way to train. You have a great web site and good sound information.
Glen
591 days ago
Well done, as always Jim. I couldn’t agree more. Keep up the good work. This industry is in need of common sense.
Buck Albritton
590 days ago
Jim: Thanks for sharing the info regarding Power Cleans. I was taught that the exercise was one the most important compound movements you could do and I taught both my sons (now 24 and 14 yrs) the same. I’m going to have them remove it from their routine now. What you say makes perfect sense. I’m 55 now and haven’t done the exercise for years because of the stress it puts on my upper back and shoulders – just like you said. However, the other compound movements such as Squats, Wide Grip Chins, Military Press, etc are still effective for me. You may have saved my sons a lot of grief and unnecessary pain. Thanks again.