Lifting with Objects in Mouth: Proposed Rationale, Significant Risks, and Safer Alternatives

Why do people lift with necklaces in the mouth?

While some lifters are observed using necklaces or similar non-occlusal objects in their mouths, often believing it enhances focus, stability, or strength through jaw clenching, this practice lacks scientific support and carries significant health risks, particularly to dental integrity and personal safety.

Understanding the Practice

The observation of individuals lifting weights, particularly in powerlifting, strongman, or intense strength training environments, with an object such as a necklace, a small towel, or a piece of cloth clenched between their teeth is not uncommon. This practice typically involves the lifter biting down firmly on the object during maximal effort lifts like squats, deadlifts, or bench presses. The intent behind this behavior is often rooted in perceived benefits related to performance, although these are largely anecdotal and not supported by exercise science.

The Proposed (Unsubstantiated) Rationale

Those who engage in this practice often cite several reasons, which, upon closer examination through an exercise science lens, do not hold up to scrutiny:

• Enhanced Force Production: The primary belief is that clenching the jaw and teeth can somehow activate more muscles throughout the body or increase neural drive, thereby leading to greater strength and power output. This concept is loosely tied to the idea of "irradiation," where intense contraction of one muscle group can slightly increase the activation of adjacent or synergistic muscles. However, the magnitude of this effect from jaw clenching with a non-occlusal object is negligible and not directly transferable to complex, full-body lifts in a meaningful, performance-enhancing way.
• Improved Stability and Balance: Some lifters believe that a firmly clenched jaw helps to stabilize the head and neck, which in turn contributes to overall body stability during heavy lifts. While head and neck stability are crucial, they are primarily achieved through proper core bracing, spinal alignment, and the coordinated action of the deep cervical and spinal musculature, not by clenching a small object between the teeth.
• Increased Focus and Concentration: For some, the act of clenching down on an object might serve as a mental cue, a focal point, or even a distraction from the discomfort of maximal effort. This psychological aspect is plausible as a personal coping mechanism, but it is a mental strategy rather than a physiological enhancer and can be achieved through far safer means.
• Protection Against Teeth Grinding: A less common, but sometimes cited, reason is a misguided attempt to protect teeth from grinding during intense effort. Ironically, using a hard, uneven object like a necklace is counterproductive and significantly increases the risk of dental damage.

The Exercise Science Perspective: What Does the Evidence Say?

From an evidence-based standpoint, the practice of lifting with necklaces or similar non-occlusal objects in the mouth is problematic:

• Lack of Direct Research: There is a significant absence of credible, peer-reviewed scientific literature that supports the use of necklaces or similar objects in the mouth for enhancing strength, stability, or any other performance metric in resistance training. The claims made by practitioners are not substantiated by rigorous scientific inquiry.
• Distinction from Performance Mouthguards: It is crucial to differentiate this practice from the use of custom-fitted athletic mouthguards. While the efficacy of performance mouthguards in enhancing athletic performance is still a subject of ongoing debate and research (with some studies suggesting minor benefits in specific contexts by optimizing jaw alignment and reducing stress), a necklace is fundamentally different. A necklace does not provide even occlusal support, stabilize the temporomandibular joint (TMJ) effectively, or offer any protective benefits; instead, it introduces significant risks.
• Neuromuscular Activation: While it is true that jaw clenching can influence the central nervous system and contribute to overall tension, the specific mechanism by which a necklace would provide a beneficial stimulus for overall lifting performance beyond a potential placebo effect is not supported by current understanding of biomechanics or neuromuscular physiology. The perceived benefits are likely subjective and not attributable to a true physiological advantage from the object itself.

Significant Risks and Concerns

Engaging in this practice introduces several serious risks that far outweigh any perceived, unsubstantiated benefits:

• Dental Damage: This is perhaps the most immediate and common risk. Clenching down on a hard, uneven object can lead to:
  • Chipping, cracking, or fracturing of teeth.
  • Accelerated wear and tear on tooth enamel.
  • Damage to existing dental restorations such as fillings, crowns, or veneers.
  • Potential for temporomandibular joint (TMJ) dysfunction due to uneven and excessive pressure on the jaw joint.
• Choking Hazard: The most severe and life-threatening risk. During maximal exertion, unexpected movements, or if the object breaks or slips, it can easily be aspirated (inhaled into the lungs) or swallowed, leading to choking, airway obstruction, or internal injury.
• Distraction and Reduced Focus: Ironically, while some use it for focus, the presence of an object in the mouth can become a distraction, compromising concentration on form, breathing, and the execution of the lift, thereby increasing the risk of injury.
• Hygiene Issues: Objects not designed for oral use are not sterile and can introduce bacteria into the mouth, potentially leading to oral infections.

Safer, Evidence-Based Alternatives for Performance Enhancement

For lifters seeking to maximize performance and ensure safety, focusing on evidence-based strategies is paramount:

• Custom-Fitted Athletic Mouthguards: If jaw clenching is a personal perceived benefit or a way to protect teeth during intense effort, a professionally fitted athletic mouthguard is the only recommended option. It provides even pressure distribution, protects teeth, and stabilizes the jaw.
• Proper Breathing and Bracing Techniques: Mastering the Valsalva maneuver (when appropriate and safely executed) and effective core bracing is fundamental for generating intra-abdominal pressure, stabilizing the spine, and optimizing force transfer during heavy lifts.
• Targeted Strength and Stability Training: Prioritize exercises that build core strength, hip stability, and overall muscular balance. A strong, stable foundation is the true key to improving lifting performance and reducing injury risk.
• Mental Preparation and Visualization: Develop robust mental strategies for focus, concentration, and performance visualization without introducing physical hazards. Techniques like mindful breathing, pre-lift routines, and positive self-talk are highly effective.
• Optimized Nutrition, Hydration, and Recovery: The foundational pillars of any successful training program. Ensuring adequate fuel, fluid balance, and recovery time will have a far greater and safer impact on performance than any anecdotal practice.

Conclusion: Prioritizing Safety and Science

While the drive to maximize performance in strength training is commendable, it is crucial to approach such endeavors with a commitment to safety and an understanding of exercise science. The practice of lifting with necklaces or similar objects in the mouth is unsupported by scientific evidence and poses significant risks to dental health and overall safety, including potentially life-threatening choking hazards. As an expert fitness educator, I strongly advise against this practice. Instead, lifters should focus on proven training methodologies, proper technique, and the use of professionally designed and tested equipment to achieve their performance goals safely and effectively. When in doubt, consult with qualified coaches, dental professionals, or medical experts for guidance.