TRIPLE EXTENSION

TRIPLE EXTENSION

We've talked about the snatch and the clean & jerk a couple times in the past.  They are both impressive displays of power.

In both lifts, the bar goes from a dead stop on the floor to overhead.  

The power needed to move these heavy loads is generated largely by the legs, hips, lower back and lats.  To propel the weight vertically as efficiently as possible we start with the hips, knees and ankles in a flexed (closed) position.  We then explosively extend (open) these joints to propel the weight up against gravity.  

In a perfectly executed clean or snatch, you will see the hips, knees and ankles in the most extended position simultaneously as the barbell reaches the hips.  We call this "triple extension".  A clean or snatch attempt that does not reach all 3 full extensions has shorted itself of power.

Next time you do cleans or snatches, video yourself and watch it back to see how your form is.