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  1. #1
    Registered User claret_n_blue's Avatar
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    Deadlifting on my toes

    Hello,

    Recently went back to the gym after a good 7 months or so, decided to go for some deadlifts. As I started, all the old "basic" knowledge started coming back to me (crouch down, lock your body in place, lift blah blah).

    One thing I noticed I kept doing though was I think my heels kept slightly coming off the ground and I felt me pushing through my toes, sort of (if you understand what I mean?). Like when I went to lift, my toes dig into the ground to support me.

    Two part question really:

    1) Why am I doing this? I know I have a tight Achilles tendon and hip flexors which make squats awkward so I need to stretch a lot before, but would this really have any impact on my deads? What should I do about this?

    2) Why, but this why is why do we push through the heels? What is wrong with the way I'm doing it by?


    Thanks all
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  2. #2
    Registered User LlamaWithARifle's Avatar
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    When you set up just start to lean backwards, try to get the weight onto your heels, it may feel as if you're about to fall over but as long as you're holding onto the bar you won't. It'd be easier to tell you what you're doing wrong with a form video though.

    The reason you want the weight to be on your heels is that the heel is a lot more sturdy than your toes, it'll give you a much firmer and more secure position to pull from.
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  3. #3
    Bootless Errand ironwill2008's Avatar
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    Originally Posted by claret_n_blue View Post
    Hello,

    Recently went back to the gym after a good 7 months or so, decided to go for some deadlifts. As I started, all the old "basic" knowledge started coming back to me (crouch down, lock your body in place, lift blah blah).

    One thing I noticed I kept doing though was I think my heels kept slightly coming off the ground and I felt me pushing through my toes, sort of (if you understand what I mean?). Like when I went to lift, my toes dig into the ground to support me.

    Two part question really:

    1) Why am I doing this? I know I have a tight Achilles tendon and hip flexors which make squats awkward so I need to stretch a lot before, but would this really have any impact on my deads? What should I do about this?

    2) Why, but this why is why do we push through the heels? What is wrong with the way I'm doing it by?


    Thanks all
    Can't offer form advice without seeing your form. Post a vid, from the side, of you using your regular working weight for 4-6 reps.
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  4. #4
    Registered User claret_n_blue's Avatar
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    Hey guys,

    Ok sure, I understand, I'll take a video next time and post it.....it might be a week or so though lol as re-start deadlifts doms are literally the worst lol
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  5. #5
    Encyclochuzzle chazzy1864's Avatar
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    Make sure the bar is over midfoot (not middle of the foot between toes and shin).
    Don't lift in shoes with elevated heels (bare foot is a good option).
    If you need, lift your big toes up as you start the lift.
    Start with your shoulders over the bar.

    All of those should help keep the weight off of your toes.
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  6. #6
    Work In Progress sm1ke's Avatar
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    When you do a pushup, you push with your palms, not your fingers. Same with a bench press, you hold the bar in the heel of your palms, not with only your fingers hooked around the bar. Same thing applies to deadlifting/squatting on your heels instead of your toes. You're putting the weight on the most stable base, which allows you to lift more weight with less risk of injury. That's why you push through your heels.
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  7. #7
    Banned Iceman1800's Avatar
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    Point your big toes towards the ceiling
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  8. #8
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    Put small 1/2"under the front part of your foot when you deadlift.
    See what it feels like.
    Then take the board away and try to shift your weight on the feet towards the mid foot and back.
    I suspect you have the bar to far forward when pulling which would be a reason your heels come up.
    Bar should be fairly close to shins when you pull and even touch them and your quads on your pull.
    Also wear flat shoes without a spongy heel.
    That could also be an issue.
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  9. #9
    Registered User TJP33's Avatar
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    you know how you just blah blah'd your set up like its not important... its probably the cause... To me that is the most important part of the lift.
    Your on toes cause your weight is coming forward, the bar might be to far forward in your set up, could also say its likely your going to be proned to back rounding..
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