June 13, 2010

Triple Extension?

Without adding to either side of the ongoing “debate” (to put it nicely) on Triple Extension and its role in coaching the Olympic lifts, here is something to think about…both all-time great lifters, attempting World Record lifts, with very different extension of the hips and knees.

1986 European Championships: Shalamanov / Süleymanoğlu (145.5 kg) and Krastev (207.5 kg). 
Figure from Bartonietz, K. Biomechanics of the Snatch: Toward a Higher Training Efficiency; Strength and Conditioning, 1996. Data from Weide, U. Mathematical modeling and movement simulation in weightlifting – Toward the further improvement of the aim technique for the Olympic snatch. Leipzig: Res. Institute Phys. Cult. & Sport (Dissertation), 1989.


  1. iPhone comment: I beleive the "intention" to extend is very important. At maximal weights (or "jump unders" or technique practice), the pull may be cut to insure maximal speed under bar as well as peak power (vs more "force" from full extension). I always teach kids to extend fully, but when doing maximal weights it is natural to cut it short at the sweet spot of maximal power.

    With that said, working on "cutting pull" and getting quicker under bar will inevitably "cut" peak power due to not working the full range of extension--think 1/2 squat vs full squat effectiveness in training. Conversely, working on full explosion to tip-toes, hips forward, shoulders back, shrugged high EVERY REP, will cause slow jump under, slower extension, and crashing bar. It is a see-saw to increase either attribute without losing decreasing the other. Therefore, both "power/full force" (complete, full extension) and "technique/quick power" (quick extension, fast jump under) must be trained concurrently/consistently.

  2. Damn Robert, its almost as if you know something about weightlifting...

  3. And I just saw this response now, 19 months later, Humplick... LOL!!!