The Hidden Power of Your Tongue in Strength Training
When you think about lifting heavy weights, you probably focus on your form, breathing, and muscle engagement. But what if we told you that the position of your tongue could be the missing piece in your strength training puzzle? Emerging research reveals that this often-overlooked aspect of your anatomy plays a crucial role in maximizing your physical performance.
The Science Behind Tongue Position and Strength
A groundbreaking study published in November 2024 on Research Gate uncovered remarkable findings about tongue positioning during exercise. The research investigated how different tongue positions affect isokinetic knee flexions and extensions, revealing significant differences in force development of up to 30% depending on where participants placed their tongues.
According to Dr. Hiran S. Reddy, consultant physician, diabetologist and critical care specialist at Gleneagles Hospital in Lakdi ka Pul, Hyderabad, the tongue serves multiple functions beyond speech and swallowing. "The tongue is not only essential for speech and swallowing but also plays a role in stabilising the head, neck, and even the core muscles," Dr. Reddy explained.
The study authors suggested that this dramatic improvement in strength output might be connected to the relationship between tongue position and the central nervous system, though they emphasized that more research is needed to confirm this hypothesis.
Optimal Tongue Positioning for Maximum Performance
So what exactly is the correct tongue position for better strength and performance? Experts recommend that the tongue should rest naturally against the roof of the mouth. This proper positioning helps maintain what Dr. Reddy calls "proper craniofacial alignment and supports optimal posture."
Conversely, poor tongue positioning—such as allowing it to rest on the floor of the mouth—can have negative consequences. "Poor tongue positioning can lead to forward head posture and neck muscle strain. These imbalances can affect the body's ability to generate maximum strength during physical activities," Dr. Reddy warned.
The connection doesn't stop there. Renowned physiotherapist Celest Pereira has also highlighted this phenomenon on Instagram, advising her followers to become aware of their tongue position during heavy lifts to observe how it affects their strength output.
The Breathing Connection: Nasal vs Mouth Breathing
Another critical aspect of proper tongue positioning involves breathing patterns. Dr. Reddy emphasizes that tongue posture directly influences how we breathe during exercise. "A tongue resting on the roof of the mouth encourages nasal breathing, which is associated with better oxygen uptake, improved endurance, and enhanced muscular performance," he noted.
Mouth breathing, often linked to poor tongue posture, can reduce oxygen efficiency and negatively impact athletic performance. This breathing pattern is less efficient for oxygen exchange and can lead to decreased endurance and strength output during workouts.
While more research is needed to fully quantify these effects, the current scientific evidence strongly suggests that tongue positioning serves as a subtle yet influential factor in strength and overall physical function. As Dr. Reddy concludes, "Proper tongue posture, coupled with good breathing habits, can contribute to better alignment, stability, and strength output."
Key takeaways for your next workout:
- Ensure your tongue rests against the roof of your mouth
- Focus on nasal breathing during exercises
- Be mindful of tongue position during heavy lifts
- Maintain proper head and neck alignment
This simple adjustment to your training technique could potentially unlock new levels of strength and performance you never knew were possible.
