f you have been exploring cert 4 fitness online programs, you might have already come across trainers throwing around terms like “open-chain” and “closed-chain” movements. And honestly, the first time we heard those terms, we had the same reaction most new students have… Wait, are we talking about actual chains here or something?
Very quickly, you realise both are just fancy labels for how the body moves in an exercise. But the cool part is… understanding them actually makes you a way better coach.
So what exactly is the difference?
Before we even talk technique, let us break this down in the simplest way possible.
In open-chain exercises, the part of your body that moves… well, the end segment is free. So your hands or feet are not fixed to anything. Think of a leg extension machine or a dumbbell bicep curl. Your foot or hand moves through space.
With closed-chain exercises, the moving part is fixed against something solid, like the floor or a machine surface. Squats, push ups, deadlifts… these are all closed-chain. Your hands or feet stay planted while the rest of your body moves.
We like to tell students to imagine it this way:
- When your foot leaves the ground and swings freely, it is usually open-chain.
- When your foot is glued to the floor like a stubborn sticker on a new water bottle, that is closed-chain.
Simple enough, right?
Why this difference actually matters for trainers
Here is the thing… these terms are not just textbook jargon you memorise to pass assessments. They change how you train clients.
Closed-chain movements are usually more functional
Most daily activities involve our limbs pushing against something. Walking, standing up, pushing a door, lifting groceries… all of them rely on closed-chain patterns.
This is why many trainers love them for beginners. They recruit more muscles at once, encourage better joint stability, and feel more “natural” for most people.
A 2018 study in the Journal of Strength and Conditioning Research even found that closed-chain exercises improve balance and lower-limb functional strength faster in new trainees compared to isolated open-chain movements. So when you are coaching someone fresh, these exercises often give you more bang for your buck.
Open-chain exercises are great for isolating muscles
Ever tried strengthening a client’s VMO after a knee injury? Or helping someone target their biceps without involving their shoulders?
That is where open-chain training shines. Because the end segment is free, you can isolate and fine-tune specific muscles without recruiting the whole chain.
That is why physios often use open-chain work during rehabilitation. A well-known 2019 review even noted that controlled open-chain movements help restore quad strength after ACL reconstruction without putting too much strain on the graft in early stages.
So both styles serve their purpose. It is never one or the other… it is usually a mix.
Which exercises fall into each category?
Here is a quick snapshot we often share with students… nothing too technical:
Open-chain examples
- Leg extensions
- Hamstring curls
- Seated bicep curls
- Lat pulldown (yes, the hands move freely even though you are seated)
Closed-chain examples
- Squats
- Lunges
- Pull ups
- Push ups
- Deadlifts
Of course, some exercises sit somewhere in the middle. Life is messy like that.
How trainers actually use this in real programming
When we teach students during practical placements, we like to show them how to combine both styles. A typical lower-body session for a beginner might look like:
- Squats (closed-chain)
- Step-ups (closed-chain)
- Leg extensions (open-chain finishing exercise)
Why this mix? Because closed-chain builds functional movement patterns and overall strength, while open-chain helps tidy up weaker muscles.
And honestly, clients love variety. Nobody wants to feel like they are stuck doing the same movements daily.
So what should you take from all this?
If you are studying or thinking about enrolling in a fitness qualification, understanding this difference helps you sound like you genuinely know your stuff… not like you memorised a script.
Plus, you will design programmes that feel better for clients, reduce injury risk, and build strength in a smart, progressive way.
And if you ever plan to work with clients after completing something like a Personal Training course Perth, having a solid grasp of open-chain and closed-chain training is going to make you a far more confident coach.
At the end of the day, both types of exercises are tools. The real skill is knowing when to use which one. And that is exactly what makes a great trainer stand out from the rest.
