What is Triple Extension?

Triple Extension is a type of movement used in exercise programs to promote explosiveness, production of force in a specific direction. This movement includes three joint sets: ankles, knees and hips. The triple extension includes a transition from a bent position in which all joints are activated and ready for movement, to a fully extended position in which all joints are basically locked. Movement can be done during jumps while weightlifting, or using other resistance objects such as medical balls.

The triple extension includes rapid and sharp movement, which means that the risk of injury is high if the movement is carried out incorrectly. The purpose of this exercise is to imitate many movements common in sports events such as jumping in volleyball, lifting during ski jumping, blocking a basketball shot or even diving a ground ball in baseball. Triple Extension is therefore a great way to precede for such explosive movements by adjusting conditionalmuscles and bindings for sudden movement. Most athletes who include this exercise in their training routines will perform several repetitions, often in different lifting or jumping scenarios.

The easiest way to make a triple extension is to grasp a dumbbell with palms facing inside to the body. The amount of weight that a person puts on the pole will vary depending on the level of his abilities. With a bar hanging in the dead elevator position - hanging with arms with a fully stretched down - the jack throws the ankles up and hips back. The knees should be stretched and locked as well as ankles. The movement upwards provide an explosive movement that must support the muscles in the legs and ligaments in the joints. The jack then returns to the initial position with the bent ankles, the knees SLIGHTLY bent and the hips relaxed.

During the movement of the triple extension, it is advisable to pronounce ankles slightly externally to reduce the risk of injuryof it. This ensures that the ankles in the correct position absorb the body weight when returning to the starting position. The knees can also show slightly during triple extension. The jack performs this movement several times and the exercise will be more difficult because more weight is added to the dumbbell; Only advanced users should work with heavier weights.