Should Powerlifters Train Triple Extension?
When people talk about powerlifting, they usually focus on brute strength, such as squatting heavy, benching big, and pulling massive weights off the floor. But there’s a deeper layer to strength that often goes overlooked: power. And power is all about how quickly and efficiently you can produce force. That’s where triple extension comes into play. So let’s get it out of the way right now: yes, triple extension is important…
EVEN IF YOU ARE A POWERLIFTER
If you train triple extension, it’s assumed you’ll be more explosive, more powerful, and more efficient at driving force through the ground and into the bar. This is a crucial aspect not just for Olympic lifters or sprinters, but for any strength athlete—especially powerlifters and strongmen. In this article, we’re going to explore why triple extension matters, how it relates to barbell sports, and what exercises you can do to develop it.
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What Is Triple Extension?
Triple extension is the simultaneous extension of the hips, knees, and ankles. It’s the mechanical foundation behind explosive movements like jumping, sprinting, Olympic lifts, and many athletic actions. When executed properly, triple extension maximizes your ability to transfer force from your legs through your entire body, which is essential for athletic performance.
You see it in Olympic lifts like the clean and snatch, in sports like football and basketball, and in dynamic strongman events like the atlas stone load or yoke carry. While it might seem less obvious in powerlifting, the principle is still there. You’re extending the hips and knees hard during a deadlift and squat, and in many cases, the ankle joint plays a role in keeping you stable and transferring force effectively.
Triple Extension in Powerlifting
Powerlifting is about maximizing force production within three primary lifts: squat, bench press, and deadlift. While these movements are performed at slower velocities compared to Olympic lifts, the ability to accelerate the bar and finish strong can make the difference between a successful lift and a failed attempt.
In the squat and deadlift, triple extension is present, even if the ankle joint is less involved than in sprinting or jumping. As you rise out of the hole in a squat or break the floor in a deadlift, your hips and knees must extend forcefully and in sync. A strong, powerful extension leads to better bar speed and stronger lockouts.
Powerlifters who train triple extension improve their ability to recruit muscle fibers more efficiently. They generate force more quickly, which means more power transferred into the barbell, especially at sticking points. That split second of explosive intent can help you blast through your weak spots.
BONUS SECTION: Triple Extension in Strongman
Strongman athletes don’t just lift heavy—they move heavy, load awkward objects, and perform explosive tasks repeatedly. Events like sandbag loads, stone lifts, and even keg tosses require violent, well-timed triple extension. In many of these events, you’re forced to extend your hips, knees, and ankles while moving an object upward or forward, mimicking a jump or Olympic pull.
This makes training triple extension even more crucial for strongmen. The better you are at expressing power, the easier it becomes to hoist that atlas stone, launch that keg, or sprint with a yoke on your back. And since strongman often overlaps with powerlifting in terms of raw strength goals, the carryover is significant.
Why Powerlifters Should Train Triple Extension
Improved Rate of Force Development
Training for triple extension improves how quickly you can produce force. That’s a game-changer when you're grinding through a heavy deadlift or trying to get out of the hole in a squat.Better Muscle Recruitment
Fast, explosive work like jumps and pulls helps train your nervous system to fire more muscle fibers quickly and effectively, especially your posterior chain (glutes, hamstrings, calves).Carryover to Sticking Points
Training explosive movements teaches you how to accelerate. When you’re stuck mid-pull or mid-squat, that burst of acceleration from triple extension-focused training can help you power through.Injury Resilience
Dynamic training that includes triple extension can improve tendon health, joint coordination, and mobility through the lower body.Athletic Longevity
Being strong is great. Being strong and powerful keeps you moving well, even as you age. Triple extension drills help maintain speed, balance, and functional athleticism.
Exercises That Develop Triple Extension
Let’s break down some of the best exercises to develop triple extension and how you can add them to your program.
1. Speed Squats and Deadlifts
Using 50-70% of your 1-rep max, these lifts are performed with vicious speed and perfect form. Focus on bar acceleration through the entire range of motion.
Benefits: Reinforces explosive hip and knee extension under load; develops bar speed and intent.
How to Use: 6-8 sets of 2-3 reps, focusing on maximal speed each rep. Ideal early in a session or as part of a dynamic effort day.
2. Power Shrugs
Performed from the hang or blocks, these train explosive triple extension through a forceful shrug after an aggressive lower body drive.
Benefits: Builds coordination and force through the hips, knees, and ankles; ideal for reinforcing full extension.
How to Use: 4-5 sets of 3-5 reps at moderate weight, focusing on speed and explosiveness.
3. Seated Vertical Jumps
Start from a seated position and jump as high as possible. This removes momentum and forces explosive concentric force.
Benefits: Trains pure concentric power through the hips and knees.
How to Use: 3-4 sets of 3-5 jumps, performed early in the workout or after warm-ups.
4. Seated Box Jumps
Start from a seated position and jump onto a box. It develops rapid force production without any pre-stretch or loading phase.
Benefits: Explosive concentric force development and hip drive.
How to Use: 3-4 sets of 3 reps with full rest. Focus on height and quality, not volume.
5. Sandbag or Med Ball Throws
Whether backward, overhead, or chest-pass style, these throws build explosive force transfer through the hips, knees, and ankles.
Benefits: Encourages full-body coordination and power; trains intent without heavy loading.
How to Use: 4-6 sets of 3-5 reps, early in the session or as part of an explosive primer.
How to Program Triple Extension Training for Powerlifters
Incorporating triple extension work doesn’t mean overhauling your entire program. Here’s how to do it smartly:
Primers Before Lifting: Do med ball throws or jumps before squats or deadlifts to activate the CNS.
Contrast Training: Pair a heavy lift with a plyometric. For example, do 3 reps of trap bar deadlift, followed by 3 broad jumps.
Dedicated Power Day: Add one day per week focused on explosive movement, lighter loads, and speed.
Conclusion: Triple Extension = Real Strength
Triple extension isn’t just for Olympic lifters. It’s a foundational athletic pattern that powerlifters, strongmen, and all strength athletes can benefit from. The ability to generate force rapidly through the hips, knees, and ankles has a direct carryover to your big three lifts, your overall athleticism, and your longevity in the sport.
Adding in explosive drills like jumps, throws, high pulls, and sandbag loads doesn’t just build power—it sharpens your nervous system, improves movement quality, and helps you move heavy weight fast. And when it comes to strength sports, fast and strong is the ultimate combo.
So yes, powerlifters should train triple extension. Your bar speed, lockout strength, and movement efficiency will thank you.