The hinging pattern of deadlifts can be tricky to master, especially the stabilizing at the top. Shifting all your weight backward can throw you off balance and make the move less effective.
When your toes come off the ground during deadlifts, it indicates instability, a lack of force, and potential injury. Tatiana Lampa, CPT, CFSC, explains why this happens and offers strategies to keep your feet firmly planted.
3 reasons (and fixes) for falling backward during deadlifts
1. Weight shift of your feet
“Push your weight into your heels.”
Ensure equal weight distribution on your feet, pushing through all major contact points for stability.
2. Creating hyperextension with your low back
Focus on keeping your hips over your ankles and shoulders stacked for balance.
3. Lifting too heavy
Challenge yourself without compromising form, as lifting too heavy can throw you off balance and risk injury.
Progress and consistency will lead to improved technique and strength in your deadlifts.
If you always feel like you’re falling backward during deadlifts, implement these fixes to enhance your performance and minimize the risk of injury.
