Keeping the Kinetic Chain in mind!

When we workout, these thoughts seem to go through our mind right?


“I can’t wait to be done!”

“I’m feeling food 5 minutes in!”

“Did I remember to put on deodorant?”

“Yup, I remembered.”

“Is it almost time for a recovery?”


This may be what I THINK but hey, we’re all kind of similar! One area we should try to stop and think about would be our FORM to ensure we’re working as hard as WE CAN, but also with SAFETY to ensure we don’t spark an injury that could set us back.


Hence, why we should keep the Kinetic Chain (a.k.a. the Human Movement System) in mind.


The Kinetic Chain – is comprised of our nervous, muscular, and skeletal systems. Each works together for us to move in all sorts of ways! Information from our brain takes time to work its way into our muscles and bones so that they can be in sync when initiating movement.


What should you keep in mind when it comes to the Kinetic Chain while working out?


Before initiating a move or during activity, take a moment to look at these checkpoints:




Are your feet and ankles aligned and secure to the floor?

Are your hips neutral before moving?

Is your posture neutral in your hips and shoulders?

Is the back in neutral alignment without an exaggerated curve in the lower or upper spine?

All-in-all: Are you in neutral alignment without any shift from one side of the body to the other?


Keep in mind that when there is an injury or compensation issue (i.e. tight hip flexors or a sprained ankle) this can cause ‘kinks’ in the Kinetic Chain. Being aware of proper form is key to alleviating more issues down the road and in the future?


Most times, when I’m teaching or coaching I offer quick checkpoint tips. For example: “Proud chest….shoulders back and relaxed…shoulders away from the ears…look straight in front of you and not down or up….feet hips’ width apart and knees behind the toes.” That way my students can do quick checks while looking at me for the routines 😉



Have you had an injury or overcompensation that required you to adjust your form?
How do you keep your Kinetic Chain in mind when moving and working?


HI! I'M KAT - I am a pug-mom, wife, NASM Certified Personal Trainer, & Fitness Coach focusing on living the fit life while tackling work, coaching others - doing it all! My blog is to hold me accountable for all the goals I plan on accomplishing and also a way for me to try to inspire others through my own experiences - if I can do it ANYONE can! Fitness is a huge part of my life as well as travel and seeing all that life has to be lived! PAY IT FORWARD!

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  • Reply
    March 23, 2015, 8:17 am

    Great post! Cues are so important for strength workouts, which is why I’ll always suggest going to a trainer before starting any strength program. There’s a lot you need to consider before doing the actual lift or movement to make sure you’re benefiting from it!
    Bri recently posted…The importance of exercising outsideMy Profile

  • Reply
    March 23, 2015, 8:29 am

    There is so much to think about when working out!
    Mindy @ Road Runner Girl recently posted…The Weekly Chase #115!My Profile

    • Reply
      March 30, 2015, 3:42 pm

      Keeping that body in tune keeps us going strong!

  • Reply
    March 23, 2015, 8:52 am

    Running and Training has made me so much more aware and in tune with my body! Strengths, Weaknesses, and imbalances! Love it!
    Krysten recently posted…Why it is okay to gain a few happiness lbsMy Profile

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