What correction addresses the bar being weighted on the toes during a deadlift?

What correction addresses the bar being weighted on the toes during a deadlift?

• A. Keep the weight on the toes and push through the toes.
• B. Have the athlete pull the hips back and settle on the heels. Focus on driving through the heels.
• C. Shift weight to the toes to increase knee extension.
• D. Have the athlete pull the hips back and settle on the heels. Focus on driving through the heels.

Answer: (D)

When the bar is weighted on the toes in a deadlift, the hips haven’t moved back enough and the weight shifts forward, loading the quads more than the glutes and hamstrings. The best correction is to pull the hips back and settle on the heels, then drive through the heels. This cue shifts the load toward the posterior chain, helps you keep the bar close to your body, and promotes a more vertical bar path over the midfoot. It also supports a stronger hip hinge and a neutral spine, reducing the tendency to pull with the arms or let the bar drift forward. Pushing through the toes or weighting the toes to “increase knee extension” reinforces forward weight and poor bar alignment, so those approaches don’t fix the issue as effectively as loading the heels and driving through them.

When the bar is weighted on the toes in a deadlift, the hips haven’t moved back enough and the weight shifts forward, loading the quads more than the glutes and hamstrings. The best correction is to pull the hips back and settle on the heels, then drive through the heels. This cue shifts the load toward the posterior chain, helps you keep the bar close to your body, and promotes a more vertical bar path over the midfoot. It also supports a stronger hip hinge and a neutral spine, reducing the tendency to pull with the arms or let the bar drift forward. Pushing through the toes or weighting the toes to “increase knee extension” reinforces forward weight and poor bar alignment, so those approaches don’t fix the issue as effectively as loading the heels and driving through them.