CKC OKC Supersets


Supersets are an extremely common method of combining two exercises together to be performed back to back with no rest in between. Any technique that can challenge your body, burn more calories and allow you to get more work done in a shorter amount of time is worth looking at. One of the most effective superset combinations you can perform is a closed kinetic chain (CKC) with an open kinetic chain (OKC) exercise for the same muscle group.

– CKC exercises are performed when the hand or foot is in a fixed position.
– OKC exercises are performed when the hand or foot is free to move

CKC OKC supersets are so effective for hypertrophy because they work the origin and insertion of a muscle, meaning you’ll literally tear the fibres at both ends. They will also extend time under tension and stimulate a greater pool of motor units, both of which are important if you want to fully develop a muscle. Here’s a few of my favourite combos for you to try:

1A: press up
1B: flat barbell bench press

1A: inverted row
1B: bent over neutral grip dumbell row

1A: front squats
1B: leg extensions

1A: weighted dips
1B: lying tricep extensions

Here's two great arms exercise supersets