FuBarbell

Triple extension versus flat foot? Whether the athlete finishes his/her pull 1 - triple extended or 2 - flat footed, the common denominator is that both styles should have the heels grounded when they are at the 3 - power position.

The stylistic difference of following the pull through and extending onto the toes or staying flat on the heels to facilitate a quicker pull-under is a technique developed either organically or taught to them by their coach. Which style is better is an age old debate still being churned over in many weightlifting forums, but what I can say is that both styles yield successful lifting.

Triple extenders, if not careful, can come too far forward against their base and swing the system out front. Flat footers can run into the trouble of not generating enough momentum on the bar to drive that weight up into the rack.

Like many things in life, you take the good with the bad. In this case, both triple extending and staying flat footed are good. With the first, you get more power and height. With the second, you round that corner into the third pull must faster. Unless your coach tells you to stick with a certain technique (and I am a huge fan of listening to your coach), I believe that you’ll likely settle on the style that feels right for you.

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