Miscellaneous: Closed and Open Chain

There are lots of ways to conceptualize how we move.  One of those ways involves describing whether a motion is open chain or closed chain.  (There’s also pseudo-closed chain, but I’ll leave that one out for now.)

A closed chain movement means that the body’s path through the motion is restricted in some way, say with a pushup.  The arms are against the ground and are not able to move in that direction. 

 

A bench press is the same motion, but with the arms free to move in space rather than stabilized against the ground.  It is an open chain activity.

 

As a rule, open chain movements provide more challenge for the body because we have to use our stabilizing systems to control things rather than some other barrier.  (All weights being equal, that is.)

 

Explore the exercises in your next workout:  which ones are open?  Which ones are closed?  Can you think of an exercise that works the same muscle groups with the other chain option?

 

Go play.

Monday Workout: Lots of Balance

We’re working balance here in a variety of ways.  The jacks activate our lateral body, which is important for our righting response (that thing where we catch ourselves as we start to fall).  We’re strengthening all the way around our core musculature with deadlifts, dumbbell circles, renegade rows, and brains.  We’re practicing our single leg squats.  And, of course, we’re just getting plain stronger.  Three rounds.

 

jacks	30
deadlifts	20
1 leg squats	10
db circle	30
skullcrushers	20
renegade row	10
squat raise	30
overhead press	20
brains	10

 

Thursday List: 10

A few exercises that can be done one side at a time:

 

1.     single leg deadlift

2.     single leg squat

3.     single leg calf raise

4.     lunges

5.     bench press

6.     curl

7.     overhead press

8.     row

9.     fly

10.  kickback

Miscellaneous: Symmetry and Asymmetry

Humans, you might think, are pretty symmetrical, if you were to divide us in half along the line of our noses, breastbones, and on down.  We’ve got an eye and an ear on each side, an arm and leg apiece, for the most part.  Functionally, though, not so much.  Most of us have a preferred hand to do things with, a stronger leg to stand on, and even a preferred eye.  These preferences shape our shapes, so to speak.  What’s strong gets stronger and what we use less dwindles.  That’s normal, and yet it causes problems for us.

 

What can we do about it?

 

We can train asymmetrically.  That is, we can work one arm or leg at a time.  Think about, say, single arm clean and press, or doing curls one arm at a time.

 

I love asymmetrical work for a variety of reasons.  One is that it demands more stabilization, so it automatically strengthens our core musculature and improves our balance.  I mean, right there is enough reason to do it!

 

Another reason to work that way is that our strong side can’t help the other side.  We see exactly where we are on each side of the body.  (This is why I prefer to have clients do things like bench press with dumbbells rather than barbells.  It’s not strictly asymmetric training, but each arm has its own burden to bear by itself.)  Getting the less strong side to do its fair share of the work helps us avoid overuse injuries on the other side.

 

Yet one more reason to do it:  it challenges our brains to flip from side to side.  We get smart as we get strong.

 

Go play.

Miscellaneous: Balance Factors

I’m a little obsessed with balance.  It’s just so important for our long-term health and safety.

Balance depends on several things.

 

One is basic strength.  If we only have one leg to stand on, it had better be a pretty strong leg.  All of our usual strength training habits are good for this one.

 

Flexibility and mobility also play important roles in balance.  We don’t spend our lives like statues.  Our balance has to be a dynamic thing.  That means we need supple muscles and good range of motion at our joints to adapt to changing conditions.

 

Perhaps the most interesting factor in developing balance is novelty.  Our brains really like new experiences and new ways of doing things challenge our bodies to adapt.  That means that some days we need to do tree pose and other days we want to play games with the BOSU or try a slack line.

 

When we play, we learn.

Monday Workout: 3D

As three-dimensional beings, it’s good to remember that we can move lots of different ways.  We are working laterally, sagitally, and diagonally today.  Three rounds.

 

step touch	30
bench press	20
Arnold press	10
suitcase swing	30
rows	20
pushup with shoulder tap	10
woodchppers	30
Bulgarian split squat	20
plank saw	10

 

Thursday List: 5

What to do:  a review

 

1.     cardio

2.     strength training

3.     flexibility work

4.     balance work

5.     fun stuff