Triple extension

Triple extension is the simultaneous, violent straightening of the ankle, knee, and hip — the shape of every explosive athletic movement, from an Olympic clean to a lineman's first step out of the stance. Training it (through jumps, cleans, and the explosive first step) is what turns weight-room strength into on-field power. For linemen it's the engine of get-off and the drive block: the hips fire, the triple extension transfers force into the defender, and the low man wins.

Defined by Coach Jay Freeman — 32 years coaching the offensive and defensive line.

Related trench terms

Hip hingeBoth sides

The fundamental movement pattern of the deadlift, RDL, and the explosive first step.

First stepBoth sides

The initial 6-inch power step. Most plays are decided by the first step.

Get-offD-Line

The first step from the stance. The single biggest defensive-line weapon.

RPEBoth sides

Rate of Perceived Exertion — a 1-10 scale for how hard a lift felt, used to autoregulate training.

1RMBoth sides

One-Rep Max — the most weight you can lift one time with good form.

Go deeper

• Coach Jay’s lineman training library — the technique behind the term →
• Back to the full Trench Dictionary →
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