A closed chain movement occurs when the distal end of a limb, hands or feet, is stationary and fixed upon a surface. The significance of these types of movements includes opportunities to improve strength and movement over multiple joints and two or more muscle groups. These movements can be very powerful as well as grounding, creating uplift and bringing the body back to center. Closed chain movements are usually thought of as lower body exercises, however the upper body can always be included in the fun!
The Workout: with a Pilates Ring Squats Lunges Plank Pilates Push-ups Forearm plank Oblique Twists Turbo Dog Push ups Walk the feet up to your hands, roll up and begin again with the squats