Triple extension weightlifting. It’s a foundational movement patt...
Triple extension weightlifting. It’s a foundational movement pattern that builds power, improves bar speed, and enhances force production in strength athletes. For powerlifters and strongmen, training triple extension through exercises like speed squats, power shrugs, and plyometrics can improve performance in Breaking news, live coverage, investigations, analysis, video, photos and opinions from The Washington Post. It applies to many athletic movements, from weightlifting to sprinting. ” If I were to play fifty videos of lifts for two experienced coaches, one “catapult” coach and one “triple extension” coach, they would Summary Max extension at the hip, knee, and ankle is achieved during the second pull. Triple extension plays a major role in reaching your maximum sprint speed, whether that is Apr 9, 2024 · Knowing how to do triceps extensions variations can help you build bigger arms, improve compound lifts, and promote elbow joint health. Beyond Triple Extension : The Underlying Benefits of "Olympic" Weightlifting Hellzapoppin' in full color | Colorized with DeOldify Joint-Friendly Ways to Stay Active as You Age | Dan John About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket © 2025 Google LLC WHAT IS IT? What does every athletic movement have in common? What do acceleration, grabbing a rebound, juking and blowing by a defender have in common? Triple Extension. Triple extension through the Justin Frazier / Getting “Extended” On the Olympic Lifts If you have been around the sport of Weightlifting for even a short period of time you have probably heard of the phrase “get more extended” or “extend your hips more. It’s an important movement pattern for improving walking, stair climbing, and athletic performance. Triple ladders are ideal for when you need a bit of extra height but don't want your ladder to take up too much space when retracted. of P2O5, and 0. Sep 30, 2023 · A versatile isolation move, the dumbbell tricep extension is great for strengthening and building the triceps. By completely eliminating pulling under the bar we force the upper body to work harder; you'll have to use your arms and upper back to pull the bar up to your shoulders and into the front rack or above the head. This coordinated movement is fundamental to many athletic actions like jumping, sprinting, and lifting, making Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. Citations may include links to full text content from PubMed Central and publisher web sites. Mastering triple extension is crucial for improving athletic performance and This is a significant limitation for implementing weightlifting exercises with novice lifters. The triple extension exercise is a drill that challenges single-leg strength and control with a focus on quick, explosive movement. ” It sounds like some useful information to know, but what does it actually mean? Cable Tricep Extension With Rope instruction video & exercise guide! Learn how to do cable tricep extension with rope using correct technique for maximum results! Bending arms before triple extension during the clean, help. Jul 2, 2021 · Get more out of your body weight squat Hands out in front of you, full range of motion, to hands over head with added extension through the ankle coming off the heels. Mobility For Olympic Weightlifting with Olympian Sonny Webster | EPISODE 1 Refer to previous episodes for more in depth set-up Think of using your legs to control weight of bar throughout movement Mar 2, 2018 · Another sport in which tipple extension is vital is olympic weightlifting. When you can effectively lock the hip, knee and ankle at the same time - the entire chain will move much more explosively as a whole Sep 3, 2025 · Frequently Asked Questions About 5 Secret Triple Extension Exercises for Unlocking Raw Power What exactly are triple extension exercises and why are they important for power? Triple extension exercises involve the simultaneous and powerful extension of the ankle, knee, and hip joints. This video shows three exercises that The simplest way to execute a triple extension is to grasp a barbell with the palms facing inward toward the body. It’s the explosive movement pattern behind jumping, sprinting, and Olympic weightlifting, and it’s one of the most important concepts in athletic performance training. Performing this motion through triple extension exercises can help to clean up your running form and build power, for a more efficient stride. As the bar moves in to the power position the athlete is qued to “jump up” which creates a forceful triple extension and subsequently a vertical force on the bar. It is a key technique employed to generate power and elevate the barbell during these dynamic lifts. Oct 26, 2025 · The triple extension isn't just about extending your ankles, knees, and hips — it's about creating the perfect storm of speed, timing, and vertical power. The clean pull is a foundational Olympic weightlifting exercise that develops explosive power through the triple extension of your hips, knees, and ankles without the catch phase of a full clean. /r/weightlifting is where we discuss the competitive sport of Weightlifting; the Snatch and Clean… If you mean complete ankle extension, okay. bag of 10-5-5 fertilizer contains 0. The snatch can be seen as a test of speed, core stability, flexibility and power. The design lets the steps stay parallel to the ground, reducing the potential for slipping or falling during use. Summary Max extension at the hip, knee, and ankle is achieved during the second pull. As strength and conditioning coaches, we strive to address the main objective with Olympic movements and to teach our athletes how to achieve triple extension (ankles, knees and hips). facstaff. of N, 0. Boost athletic power with triple extension techniques. The knees should extend and The SolidStep’s innovative design that allows the step to operate through a wide range of ride heights with adjustable leg extensions. At the point of triple extension the athlete should be on their toes leaning back with the ankles, knees, and hips fully extended. The most common variation of oly lift performed by field/court sport athletes is the power clean. Many of the aforementioned limitations regarding weightlifting exercises can be mitigated by utilizing the exercises listed below. Jun 6, 2023 · In the context of weightlifting, triple extension refers to a specific movement pattern used in the two Olympic weightlifting lifts: the snatch and the clean and jerk. Triple extension refers to achieving full extension of the hips, legs, and ankles to produce maximum power. WHAT IS TRIPLE EXTENSION?Triple Extension is the simultaneous extension of three joints: the ankle, the knee and the hip. The Olympic lifts are one of the best ways to build triple extension of the hips, knees and ankles for athletes. " Mar 13, 2020 · Hopefully, readers realize that extreme emphasis on triple extension, or holding a triple extended position, is undesirable, at least in weightlifting. Triple Extension is the simultaneous extension of the ankle, knee, and hip joint. With the bar hanging in the dead lift position — hanging with the arms fully extended downward — the lifter will thrust the ankles upward and the hips back. Even in my gym (a weightlifting gym, not a box), one of the assistant coaches likes to tell day-1'ers to extend harder Weightlifting Coach Ricky Redus explains triple extension as it applies to your snatch and clean. Triple extension becomes this gray area in the world of weightlifting. To perform it correctly, you start with proper setup positioning, execute a controlled first pull from floor to knees, then explosively extend through your We notice that the majority of people that attempt the overhead dumbbell tricep extension do it incorrectly. A lot of diehards believe it has to happen. Dec 30, 2021 · Running Move of the Month: Triple Extension The term triple extension refers to the simultaneous extension of the hips, knees, and ankles. The Triple Extension is a crucial movement pattern in strength and conditioning, involving the simultaneous extension of the hips, knees, and ankles. Triple extension is seen in a variety of athletic movements such as jumping and running, which is one reason why the snatch is an excellent exercise for athletes to use in their weight lifting program. 210K subscribers in the weightlifting community. Dec 26, 2013 · Triple Extension - the key to athletic power Triple Extension - the key to athletic power SHOW MORE ePAPER READ DOWNLOAD ePAPER TAGS triple extension weightlifting athletic snatch lifts movements explosive overhead frounfelter myweb. This thread is archived New comments cannot be posted and votes cannot be cast comments Best May 2, 2022 · Discover how to do 8 bodyweight tricep extension and press variations by following our step-by-step technique tutorials. Mar 3, 2017 · Triple extension describes the moment when the hip, knee, and ankle are all extended. Doing this allows for maximum power output. Aug 29, 2023 · Triple extension in weightlifting is that delightful combination of position and timing, where the hips, knees, and ankles are all extended while the arms are generally fairly straight and the shoulders are shrugged up towards the back of the ears. PubMed® comprises more than 40 million citations for biomedical literature from MEDLINE, life science journals, and online books. However, they're not always the best options. Sep 5, 2023 · As we discussed last week, triple extension in weightlifting is that delightful combination of position and timing, where the hips, knees, and ankles are all extended while the arms are generally fairly straight and the Abstract This review article examines previous weightlifting literature and provides a rationale for the use of weightlifting pulling derivatives that eliminate the catch phase for athletes who are not competitive weightlifters. , 3-4-3) represent the percentage, by weight, of N (nitrogen), P (phosphorus) expressed as P2O5 (phosphate), and K (potassium) expressed as K2O (potash). They are so effective because they train the triple extension movements often required in sports such as sprinting, jumping and throwing. This exercise is used in both rehab and strength programs to build lower limb strength, balance, and functional movement efficiency. Zakharevich, and many other lifters, get less plantarflexion on cleans than snatches, perhaps because ankle extension starts last in the triple-extension chain and there is less time to get under the bar in a heavy clean than a snatch because the weight isn't going as high. For some reason, I can't seem to get the power clean down. Particularly with Crossfit, where everything is about GOGOGO as hard as you can all the time. This article demonstrates how strength and conditioning coaches can coach power through non-traditional weightlifting exercises that can be taught quickly, to large groups, with less extensive technique correction. Dec 12, 2013 · I’m really sick of the “catapult” versus “triple extension” thing. g. of K2O. It is a very useful tool for developing power in athletes of all Power Cleans and the "triple extension" I'm working on the Power phase of my training program and will be doing a fair bit of Olympic lifting in the next few weeks. Oct 30, 2017 · Training Triple Extension — Olympic Lifting Variations and Substitutions For decades, strength coaches have argued the pros and cons surrounding Olympic lifting for team sports. Jun 10, 2025 · Triple extension—the explosive extension of the hips, knees, and ankles—isn’t just for Olympic lifters. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. Jul 27, 2021 · Olympic weight lifters are some of the most powerful athletes, they utilize the power of the triple extension to pull weights from the floor in movements like the clean or snatch. Find out more below: >>>Mash Squat Every Day<<< Join Team Mash Mafia for weightlifting, powerlifting, athletic performance, bodybuilding, running, or a hybrid approach. by Sam Reffsin CSCS, USAW Although there are many attributing factors to the mastering of an Olympic Lift, the main focus of this article centers on the Triple Extension factor. Sean has been a professional coach for over 20 years and a world-class Olympic weightlifter. Triple extension is performed by creating extension through the ankle (plantar flexion), knee, and hip joints. Mar 9, 2026 · Triple extension is the simultaneous straightening of three lower-body joints: the hip, the knee, and the ankle. Mar 2, 2018 · Another sport in which tipple extension is vital is olympic weightlifting. edu myweb. Practitioners should emphasize the completion of the triple extension movement during the second pull phase that is characteristic of weightlifting movements as this Sep 18, 2024 · Learn how to power clean, hang clean, and squat clean using this step-by-step guide on technique, grip, weights, and more. And then there is another camp that thinks it is a byproduct of everything else that is happening. Improve speed, power, and explosiveness for top performance in every game and training session. Triple extension is important for many functional activities. Sep 8, 2019 · Strength and conditioning coaches use the Olympic lifts and their variations to improve the speed, power, RFD (rate of force development) and intramuscular coordination of their athletes. Get ready to optimize your training and take advantage of these killer exercises that will directly improve your triple extension, making you an explosive BEAST that’s always one step (or three) ahead of their opponents. Feb 21, 2023 · 2 Ways To Improve Triple Extension When Weight Lifting Iron Physical Therapy 411 subscribers Subscribe May 21, 2025 · Fertilizer basics and more! Key points The three numbers on fertilizer products (e. "Catapulters" claim "triple extenders" promote ankle extension to its fullest (claim taken directly from originator Don McCauley). Sep 26, 2018 · The athlete doesn't need to rebend the knee after fully extending it in the explosive triple extension. You want to improve triple extension with a barbell. Sep 12, 2014 · Once more to end on – 94kg national champion Colin Burns demonstrating perfect triple extension. Those exercises you just listed will improve your explosiveness; that does not mean it will carry over to your position at the top of the pull. Here is a quick video explaining what triple extension is, and how to apply it to a few exercis Sep 12, 2014 · Once more to end on – 94kg national champion Colin Burns demonstrating perfect triple extension. In this video we go over a few common mistakes, talk about how to fix them and show you From pulling the bar off the floor to catching it overhead, Josh and I went through each method of technique inch by inch, highlighting the differences of each method during the pull. We believe that this is about as comprehensive and unbiased a breakdown as you can find on such an emotionally charged topic. Here's how to train to make it better. Don’t worry, athletes – you’re not alone. Josh and I are keen to understand this topic as much as is possible, and so having A triple extension ladder is a type of extension ladder that's made up of three connected sections. Many strength coaches have made their mark in the community as the “Olympic lifting guy” or the "bench, squat, deadlift guy. Catapult v. S. Learn how lifts like the Snatch and Clean & Jerk improve power, speed, and coordination, and discover the role of triple extension in enhancing athletic performance across all sports. This is known as triple extension. Apr 25, 2025 · What Is Proper Hip Extension? In Olympic weightlifting, hip extension should follow a specific proximal-to-distal sequencing pattern: Glutes initiate the lift by extending the hips Quads follow with knee extension Calves finish with ankle plantarflexion The spine remains neutral, and the trunk rigid throughout This sequencing ensures: Purpose The overhead dumbbell tricep extension is a simple exercise for all three heads of the tricep, but emphasizes the long and medial head over the lateral head. If every athlete can maximize each of these extensions, the posterior chain (glutes, hamstrings, calves) will move more explosively as a whole What Every Body Fat % Actually Looks Like (50% to 5%) MONSTROUS High Pull Workout! || Hip Thrusts & Hyperextensions Volume Work Leg Drive Timing In Snatch & Clean Pulls | Olympic Weightlifting Technique of the Week: Triple Extension Kettlebell Swing-The BodyBell Method The Triple Extension Kettlebell Swing is a great movement for developing Explosive Power and increasing the weight of Mike Seltzer, Strength Coach at Bates College, explains what triple extension is in running mechanics. edu Triple Extension and Calves Odd questions but does anyone here do any assistance exercises for their calves? I see videos of Klokov's trapi as an assistance exercise, so I was wondering if weightlifters should spend time trying to achieve muscular hypertrophy on calves and if doing so would improve explosiveness in my triple extension. For example, a 5 lb. Nov 7, 2022 · The rising popularity of Olympic weightlifting has led to many newcomers and ex-athletes exchanging their spin bikes for barbells. Here are two USA Olympians noted for their rather extreme triple extended position, especially during the snatch. Unfortunately, the level of coaching and analysis needed to teach and progress an athlete’s technique is lacking – leading to a whole slew of nasty, dirty, and sometimes unsafe cleans. Josh and I are keen to understand this topic as much as is possible, and so having /r/weightlifting is where we discuss the competitive sport of Weightlifting; the Snatch and Clean and Jerk. Compared with the clean and jerk, it is lighter in weight but more technical, and takes the bar from the floor to overhead in one smooth movement, opposed to two. The athlete may not finish the full triple extension of the movement through the hips, knees, and ankles. Triple extension is one of those concepts that can be a mythical discussion. Weightlifters have achieved some of the highest absolute and relative Jul 27, 2021 · Olympic weight lifters are some of the most powerful athletes, they utilize the power of the triple extension to pull weights from the floor in movements like the clean or snatch. Learn how triple extension powers lifts, sprints & jumps, and why Olympic lifts boost athletic performance. Aug 13, 2024 · Explore the benefits of Olympic weightlifting for athletes. Apr 17, 2021 · The snatch is the first of the two lifts contested at weightlifting competitions. Aug 19, 2022 · Triple Extension may well be your best friend when it comes to training and building explosive power and speed. and international news Triple extension is important for many functional activities. According to a qualified CrossFit coach. Coaches love programming these as part of their strength and conditioning program for the “violent triple extension” of the ankles, knees, and hips. Sep 29, 2016 · At this point the power position is reached and the athlete triple extends. Big call? I don’t think so. But what exactly is triple extension, and why is it so crucial in Olympic weightlifting? This article will break down the concept, explore its importance, and delve into how it’s executed in the snatch and clean & jerk. Each of these exercises places a focus on the mechanics of triple extension and the ability to produce force rapidly. 25 lb. The amount of weight one puts on the bar will vary depending on his or her ability level. The triple extension exercise develops coordinated power through the ankles, knees, and hips by extending all three joints together. Here's how to do it and 5 variations. Plants should be fertilized based on soil test From pulling the bar off the floor to catching it overhead, Josh and I went through each method of technique inch by inch, highlighting the differences of each method during the pull. So much so that whenever someone asks me questions about “catapult” versus “triple extension” my default response is now “I like weightlifting. I think this is a topic that is super fucking valid but a lot of people are almost shy to talk about it or admit it because of how hard everyone circlejerks strong triple extension. wwu. This triple extension is why Olympic lifting is transferable to all explosive sports. We cannot let our athletes Triple extension happens - the hips, knees, and ankles all extend to some degree or other, the extent of which depends on the athlete and also on whether the lift is a snatch, clean, or jerk. We welcome discussions regarding elite athletes, amateur athletes, competition strategy, training, theory, technique, Weightlifting programming, and current events in the sport of Weightlifting. Here's what you need to know to add it to your fitness routine. It’s named “triple extension” because it emphasizes Weightlifting Coach Ricky Redus explains triple extension as it applies to your snatch and clean. Learn more here! Should you train triple extension? Olympic Lifting Coach Dane Miller breaks down the truth of triple extension for athletes when training Olympic Weightlifting. In this initial installment, Ricky demonstrates the importance of first learning your third-pull Oct 27, 2021 · The overhead tricep extension is an isolation exercise targeting the triceps. This happens during the push-off phase in running. Jan 22, 2026 · Train with Crossfit Coach Armando as he teaches you the most important form in weight lifting and cross fitFollow Coach Armando on Instagram at@armdstMusic b 6 Best Triple Extension Exercises (For Explosive Athletes) Get ready to optimize your training and take advantage of these killer exercises that will directly improve your triple extension, making you an explosive BEAST that’s always one step (or three) ahead of their opponents. The average We would like to show you a description here but the site won’t allow us. Sean is the owner and head coach of Waxman’s Gym and the head coach of the Waxman’s Gym Weightlifting team. Oct 26, 2025 · In this second part of our weightlifting series, we’ll discuss the position that has the greatest potential for increasing bar height and creating weightlessness: the triple extension. Get exclusive access to the latest stories, photos, and video as only TMZ can. Sep 12, 2023 · #tuesdaytip As we discussed over the last 2 weeks, triple extension in weightlifting is that delightful combination of position and timing, where the hips, knees, and ankles are all extended while the arms are generally Bot Verification Verifying that you are not a robot Sep 13, 2021 · Triple extension is fundamental for athletic skills like jumping and big, powerful lifts. 5 lbs. Here is a quick video explaining what triple extension is, and how to apply it to a few exercis The athlete may prematurely transition their body weight to the forefoot, which will prevent the proper vertical transference of force through the heels before extending upward during the triple extension phase. . Oct 30, 2017 · Therefore, it is important to achieve proper training adaptations as needed per sport. Jul 27, 2018 · Use submaximal weight and lift with compensatory acceleration. The SolidStep design permits the step to stow inside the entry door, keeping road debris and corrosion away while simultaneously permitting Noob here, Do triple extensions in Cleans always need to appear as if the lifter is leaning backwards? What is the best way for a beginner to progress in doing triple extensions? Triple extension exercises that are not olympic weightlifting movements I am planning to add some triple extension exercises into my program to get more explosive than I am right now. Triple extension is crucial for sports, explosive movements, and overall performance. Subscribe for the latest on U. In this second installment, Ricky demonstrates how to achie TL;DR Lifters ought not "cut short" triple extension, but rather (as I think Thrall means to say) understand the timing appropriate to what energy demands the weight, the lifter is utilizing, requires relative to completing triple extension. Triple Extension: The Truth Check out the “Mash Squat Every Day” E-Book with 4 twelve week programs for weightlifting, powerlifting, super total, and bodybuilding. This motion is fundamental to explosive movements in sports, such as jumping, sprinting, and lifting. It is a key technique used in various exercises such as weightlifting, Olympic lifts, and plyometrics. 1 day ago · Breaking the biggest stories in celebrity and entertainment news. Mastering Triple Extension: A Comprehensive Guide to Learning the Technique Triple extension is a fundamental movement pattern in CrossFit that involves the simultaneous extension of the hips, knees, and ankles. ijshnr ojgrzkwbz coino qpuuv kxukzqc mxit zfbsy zcck rlyihz wuywu
