How’s Your Triple Extension?

CrossFit demands power from its athletes. In my opinion (and many others too), the triple extension remains the greatest predictor of a CrossFit athlete’s success. More power equals greater efficiency, intensity and faster workout times for a CrossFitter of any level, including you! But what is the triple extension?

The triple extension is one of the most powerful actions humans can produce. It allows us to run fast, jump, and move very heavy loads quickly.The name “triple extension” comes from the combined extension of the knees, hips and ankles in sequence to develop acceleration, and hence power. Check out a few of these links to see some serious triple extension power!

http://www.youtube.com/watch?v=QoKhEiAHfYs

http://www.youtube.com/watch?v=p7Nkr15kZBY&feature=related

Strong correlations exist between triple extension performance (measured by a standing vertical/broad jump, snatch or clean) and athletic performance. The best sprinters, Olympic lifters, gymnasts and CrossFitters all display very impressive triple extension power. From a CrossFit standpoint, the triple extension is a fundamental component of many of the standard lifts we perform in timed workouts. Running, rowing, cleans, snatches, push presses, box jumps, sumo deadlift high pulls, kettlebell swings and wall ball (just to name a few) all depend on a good triple extension.

To improve triple extension power, two variables need to be addressed – force and speed. Hip and knee force can be developed through heavy squats and deadlifts, pistols, lunges or GHD extensions. Speed is developed through short, high intensity running or rowing, jumping and any sort of power movements. Combine the elements of strength and speed and you end up with exercises like the clean and snatch to develop your triple extension power.

Remember, the better the triple extension, the better the athlete. Work hard on mastering the technique of cleans and snatches, aim for new personal best lifts in the squat and deadlift, and keep focusing on speed, both with and without resistance.

Keep an eye out for some triple extension tests in the near future (a hint for Week 6 of the program!). Post any thoughts, ideas or questions to comments.