TV-Video

Video by Capt. Matthew Holfinger

Triple Extension

U.S. Marine Corps Training and Education Command

June 23, 2017 | 0:40

Lower Body Power
Primary Muscle Groups – Glutes, Hamstrings, Quadriceps
Secondary Muscle Groups – N/A
Preparation:
The Marine will hold the bar at mid-thigh with hands slightly wider then shoulder width and an over hand grip. Their feet will be hip width apart.
Execution:
The Marine will hinge at the hip until the bar is just above the knee cap. In one motion they will forcefully extend the hips, knees, and ankles. At the top of the motion they will shrug their shoulders as high as they can. When viewed from the side the hips, knees, and ankles should all be fully extended and in a straight line. Due to the explosive nature of the movement the torso may be slightly behind the hips.
Common Mistakes: - Pulling with the arms
- Moving too slow
- Not triple extending