Try the “Lift the Toes” Tip During Squats
When performing multiple repetitions in the squat, the barbell often shifts forward, away from the body’s center of gravity. When this happens, your body becomes less efficient in producing force, thus reducing the amount of weight you can lift.
There are three centers of gravity in the squat: 1) the center of gravity of the body, 2) the center of gravity of the bar, and 3) the combined center of gravity. When you stand, the body’s center of gravity should be just in front of the ankle bone, through the calcaneocuboid joint.
During a squat, you want the center of gravity of the bar to be as close as possible to the body’s center of gravity. Here is a simple tip that can help.
During the pause between repetitions, lift your toes briefly. Not the entire ball of the foot, but just the toes. When you do this, you will feel the bar slightly shift backward, bringing the bar in line with the body’s center of gravity, which is just in front of the ankle bone (through the calcaneocuboid joint).
BOTTOM LINE: Lift your toes between reps in the squat to ensure you can lift the heaviest weights.
— Photo by Ryan Paiva, LiftingLife.com