Force distribution in squat and deadlift

[bjohnso]

I seem to remember reading somewhere on WBB forums that driving through the balls of your feet while squatting/deadlifting is destructive to the knees. The reason I ask is because it is difficult for me not to push at least somewhat through the balls of my feet on the last few reps of a set of squats, and almost impossible not to use the balls of my feet on deadlifts. I want to know if I am putting my knees in danger.

I have no previous knee injuries and am young, if that has any relevancy.

[BigCorey75]

concentrate on driving your heals into the floor, stay off the toes it can be detrimental to knees, when u drive through the heals it places the stress on the hip which is a much stronger and stable joint and you place the stress on the hips, glutes, and hammies which are your big liftingmuscles

[ViciousBish]

Can someone dispute that equal force on the balls of the foot and the heal of the foot is fine. Focusing on the middle of the foot?

I thought you porpously drive off the heels if you are trying to fix bad form. I could be wrong so I'm waiting on someone to chime in.

I agree with Big Corey though as well. Don't go up on your toes and balls only because that is bad on your knees but for the Original poster, I don't think you should worry about it that much, just keep the force even.

[bjohnso]

I've been at a plateau on squats, and the last couple reps on the last couple sets I was using more of the balls of my feet to push. I guess I must have weak hamstrings, because I broke through the plateau doing that.

Does anyone have any articles describing why this is bad?

[deeder]

I've been at a plateau on squats, and the last couple reps on the last couple sets I was using more of the balls of my feet to push. I guess I must have weak hamstrings, because I broke through the plateau doing that.

Does anyone have any articles describing why this is bad?

If you're on your toes you're leaning forward putting more stress on the knees and making it harder to balance.

[bjohnso]

So it's the leaning forward that's bad?

[Can'tstopnow]

If I feel I am too forward on my squat or dead I will think about lifting my toes up while driving from the heels.

[deeder]

So it's the leaning forward that's bad?

Well... There's nothing wrong with leaning forward during a squat but going onto your toes will bring your center of mass forward. This will make it hard to sit back into the squat like you should.

Protecting your knees seems to be about how you can effectively transfer the workload to the hips. Staying on your heels seems to help most people.