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The triple extension is a movement used in exercise training to promote explosiveness by involving the ankles, knees, and hips. It mimics movements common in sports and should be performed correctly to avoid injury. The movement can be executed by grabbing a bar and pushing the ankles up and the hips back. It is advisable to turn the ankles slightly to the outside to reduce the risk of injury.
The triple extension is a type of movement used in exercise training programs to promote explosiveness, the production of force in a specific direction. This movement involves three sets of joints: the ankles, the knees, and the hips. Performing a triple extension involves going from a bent position, in which all joints are primed and ready to move, to a fully extended position in which all joints are essentially locked. The movement can be performed during jumping jacks, lifting weights, or using other resistance objects such as medicine balls.
Performing a triple extension involves a quick and sharp movement, which means that the risk of injury is high if the movement is performed incorrectly. This drill is intended to mimic many of the movements common in sporting events, such as jumping in volleyball, taking off during a ski jump, blocking a shot in basketball, or even diving for a ground ball in baseball. The triple extension is therefore a great way to prepare the body for such explosive movements by conditioning the muscles and ligaments for the sudden movement. Most athletes who include this exercise in their training routines will perform several repetitions, often in various lifting or jumping scenarios.
The easiest way to execute a triple extension is to grab a bar with your palms facing your body. The amount of weight you put on the bar will vary depending on your skill level. With the bar hanging in the deadlift position, hanging with the arms fully extended down, the lifter will push the ankles up and the hips back. The knees should be extended and locked, as should the ankles. The upward movement will provide an explosive movement that the muscles of the legs and the ligaments of the joints must support. The lifter will then return to the starting position with their ankles bent, knees slightly bent, and hips relaxed.
During the triple extension movement, it is advisable to turn the ankles slightly to the outside to reduce the risk of injury. This will ensure that the ankles are in the proper position to absorb the weight of the body when you return to the starting position. The knees may also slightly pronate during the triple extension exercise. A lifter will perform this movement several times, with the exercise becoming more difficult as more weight is added to the bar; only advanced users should work with heavier weights.
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