Posted: February 19, 2024 at 3:23 pm
How you make contact with the ground has everything to do with how strong and athletic you will be.
Different activities and exercises are best performed with different points of contact with the feet on the ground, and different weight distributions across the feet (or foot).
For example, a deadlift or a kettlebell swing should be performed with your entire foot on the ground and even pressure across the feet – think of your foot like a tricycle where your heel, the ball of the foot, and the equivalent of the ball of the foot on your pinky toe side are all supporting you evenly. If you were to lose one or two of those points of contact then the lift would start to fall apart (for example, if your toes lift up and all your weight goes onto your heels).
Another example could be jumping rope or pushing a heavy sled. In either of those exercises you want to be only on the toes / balls of the feet to be strong and powerful; if you let your heel hit the ground you will be slower and less athletic.
Generally speaking, having your heel down can provide more stability, but limits your ability to move athletically. On the other hand, having your heel up gives you less contact with the ground, so inherently less stability, but gives you more speed and athleticism.
If you are a “general fitness” person who wants overall strength, cardio, and health, then you should train from both positions to ensure you have your bases covered.
-Tony
