Do you ever feel like you’re constantly juggling a million things at once? Between work, family, friends, and all of life’s little errands, it can be easy to feel overwhelmed and stretched thin. But what if there was a way to simplify your daily routine, while still keeping your health and fitness a top priority? Enter: the kinetic chain exercises.

What are kinetic chain exercises, you ask? Simply put, they’re a series of exercises that focus on the interconnectedness of our muscles and joints. By targeting multiple muscle groups at once, kinetic chain exercises can help you build strength, improve your balance, and increase your overall fitness in a fraction of the time it would take to do traditional exercises. The kinetic chain can be visualised as a series of dominoes to further simplify the concept. If you arrange dominoes in a linear or circular design and knock the first one over, the subsequent dominoes will all fall over as a result of the force being distributed to all of the dominoes. If one domino is not precisely aligned, the chain is broken, and the energy is wasted. The muscles and joints that make up the kinetic chain are represented by the dominoes. When a joint or muscle is not functioning properly, compensating will take place, which can put stress and strain on adjacent joints and muscles. That frequently causes strain, pain, or injury.

What is the Kinetic Chain?
Mechanical engineering is the root of the entire kinetic chain idea. That’s because your joints effectively function as one cohesive system. Because they are all connected to the kinetic link, when one is moved, the others are all affected. Your body moves because of the passage of energy through the muscles and joints working together, which forms the kinetic chain.

Here are a few of our favourite kinetic chain exercises to help you streamline your routine and get the most out of your workouts:

Squat with Overhead Press: Start with your feet shoulder-width apart and a dumbbell in each hand. Squat down, keeping your knees in line with your toes, then press up to a standing position while simultaneously pressing the dumbbells overhead. Repeat for 10-12 reps.

Lunge with Bicep Curl: Start with one foot forward and one foot back, holding a dumbbell in each hand. As you lunge forward, curl the dumbbells up to your shoulders. Return to standing and repeat on the other side. Aim for 10-12 reps on each leg.

Plank with Knee to Elbow: Start in a plank position, with your hands directly under your shoulders and your body in a straight line. Bring one knee up to your elbow, then return to the plank position and repeat on the other side. Aim for 10-12 reps on each side.

Deadlift with Row: Start with your feet hip-width apart and a dumbbell in each hand. Hinge at the hips, keeping your back flat and your knees slightly bent, and lower the dumbbells towards the ground. As you return to standing, pull the dumbbells up towards your chest, squeezing your shoulder blades together. Repeat for 10-12 reps.

By incorporating these exercises into your daily routine, you’ll be able to simplify your workout while still reaping the benefits of a full-body workout. Plus, since kinetic chain exercises require minimal equipment and can be done almost anywhere, you can fit them into even the busiest of schedules. so the next time you’re feeling overwhelmed by your to-do list, try incorporating some kinetic chain exercises into your routine. you’ll be amazed at how much simpler and. more efficient your workouts can be, while still helping you feel strong, healthy, and empowered.

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