She Strengthens

Lifting Safety 101: Why You Shouldn’t Be on Your Tiptoes

When it comes to exercises like squats, deadlifts, and overhead presses, proper form is crucial to avoid injuries. One common mistake many lifters make is shifting onto their tiptoes during these movements. But why is this a big no-no?

The Risks of Tiptoe Lifting

According to certified strength and conditioning specialist Kristian Flores, when you lift on your tiptoes, you’re putting unnecessary stress on your knees and lower back. This can lead to compression and shear force on the knee joint, as well as instability that can cause your body to compensate by engaging your lower back. This can increase the risk of injury in these areas.

Identifying the Problem

The first step to fixing the issue is recognizing that you have one. Ask a fitness professional to observe your form, or record yourself lifting from the side to identify if you’re shifting onto your tiptoes.

6 Common Reasons for Heel-Lift and How to Fix Them

There are several reasons why lifters might shift onto their tiptoes, including:

Muscle Memory

Sometimes, people lift on their tiptoes simply because it’s what they’ve practiced. The fix? Practice proper form with a coach or trainer, and focus on cues like “push through your heels” or “weight in your heels.”

Limited Mobility

Limited mobility in the hip and ankle joints can make it difficult to complete lifts without shifting onto your tiptoes. The solution? Incorporate mobility exercises into your routine, such as ankle mobility exercises and hip-opening movements.

Quad Dominance

If your quads are stronger than your hamstrings, you may be more likely to lift on your tiptoes. The fix? Strengthen your posterior chain with exercises like glute bridges and air squats.

Poor Stance

A narrow stance can cause your body to roll forward onto your tiptoes. The fix? Widen your stance to about shoulder-width apart, and incorporate ankle and hip mobility exercises into your daily routine.

Unstable Footwear

Wearing shoes with too much cushion can cause instability in your base, leading to heel-lift. The fix? Opt for shoes designed for lifting, such as the Reebok Nano or Nike Metcon.

Adaptation to Cushion-y Sneakers

Wearing cushion-y sneakers over time can actually change the structure of your foot, leading to poor form. The fix? Work with a podiatrist to develop an arch-strengthening regimen suited to your needs.

By identifying and addressing the underlying causes of heel-lift, you can improve your form and reduce your risk of injury. Remember, proper form is key to safe and effective lifting!