How’s it going Ultimate Athletes,
There’s been quite a few of you that have been messaging me with questions about triple extension and what the best way to train it is.
Instead of making a whole new video I actually had a couple of older videos explaining my favorite ways to train triple extension.
Now for those of you who need to be schooled on what triple extension is, it’s your bodies ability to produce explosive power by the simultaneous extension of the hips, knees, and ankles.
It’s pretty simple but key to your development in explosive power.
Any movement that requires you to hip hinge and explode up will train your triple extension.
But for today we’ll be going over 3 of my favorite Strongman exercises that produce explosive power through the whole movement, inevitably training triple extension.
1. Log Press
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I love this exercise because it’s very similar to the Clean and Jerk, an Olympic exercise which is a very technical lift for the normal or beginner person to do.
That’s the main reason I love using the Log Press with my young athletes. It teaches them to produce the same triple extension movement as the Clean and Jerk but requires the athlete to not be as technical with the lift. The Log allows the athlete to perform the lift with more brute strength with heavier weight while controlling the movement with more ease than clean and jerk.
2. Tire Flips
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Tire flips would probably have to be my favorite exercise when it comes to teaching athletes how to use triple extension.
Honestly the only way to flip a tire is to use triple extension. So there is no way around it. You either triple extend and flip the tire or the tire doesn’t get flipped.
One thing I do want to mention is that a lot of athletes use too much biceps on this exercise. As well as not keeping a neutral spine. Make sure when you perform this movement that you follow the instructions in the video.
If you have access to tractor tires I highly recommend you start implementing this exercise into your training program.
Start out by flipping for timed sets. What this means is doing as many flips as you can in 30 seconds or more.
3. Keg Carries
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This exercise is super common in strongman medleys and even though it’s not working on triple extension it’s still an open chain movement and really targets your posterior chain.
And if you’re an athlete, your posterior chain is everything; your engine.
Make sure when you perform this exercise to use the same grip. This will ensure you don’t develop some form of muscular imbalance.
Hope that helps you guys understand more about how to train triple extension.
Remember, if your goal is to become an Ultimate Athlete then this post is specifically for you. You can’t become elite until you really start concentrating on maximizing power in the triple extension movement.
If this helped you out drop a comment below and make sure to share it with your friends.