Getting Extension!

Extension – The use of extension must be aggressive and done with intent. We use the term drive the hips down (obtained from the cue given by Greg Everett of Catalyst Athletics). This seems to click with the athletes head in terms of the need to sustain positions off the floor. Think of the spring concept, hips down forces in the foot, distributed weight throughout and it permits rapid elevation of the bar in the vertical direction (keeps the bar close). May contact with the hips and continue to DRIVE in the upward direction!

“The explosion is executed by the simultaneous action of the muscles of the legs and torso… From this position, the athlete extends his legs and torso and rises up onto his toes and…the shoulders are elevated…Such a position is the most advantageous condition for maximal utilization of the participating muscle groups and the subsequent transfer to the barbell upward…This description of good pulling technique appears to be optimal.” (Roman and Shakirzyanov 4-7)

(this is a post from the OPEX Blog 150201)

The words used here may not resonate well with many athletes.  It can seem confusing and wordy, and when I find myself using this terminology I see the glazed look of "whaaaa?" come over whomever I am coaching.

We say "extension" thousands of times each week… thousands!!  But many of you don't really know what that means… so we try to find ways to get you to perform extension without confusing you.  We will use words like "JUMP!"  Why?  (many Olympic Lifting Coaches would punch me for saying that word!)  The reason is because everyone knows what "jump" means… and when you jump, most if not all of the stuff written above in the OPEX post happens.

For the past 6 years, it has been clear to me that when we over-coach the Olympic Lifts (give you too much information… too much to think about)… you screw it up… you skip steps and leave power on the table.  But, if we can figure out where you are right now, and give you 2 very important cues for 1 lift, we can create a successful environment for a great lifting experience!

Where you are right now means different things to different people.

• Are you striving for a PR in any particular lift?
• Are you training to compete in Olympic Lifting?
• Are the Olympic Lifts keeping you from reaching your personal goals?

Good questions to ask yourself!  Take that inventory and then do your homework!

Remember to keep it simple, but knowledge is POWER… create a balance there and great things will happen!

~cpj