Lifts in Dance: Common Challenges and How Physical Therapy Can Help

Lifts are some of the most visually stunning elements of dance performances, showcasing the trust, strength, and coordination between dancers. Whether performed by a duo in a romantic ballet or a synchronized group in a contemporary number, lifts demand physical and mental precision. However, while breathtaking on stage, lifts also come with significant challenges, and improper execution can lead to injuries. This article will explore the components of successful lifts, the responsibilities of each dancer, common reasons lifts go wrong, how participants can improve, and the role of physical therapy in helping dancers achieve their best.

The components of a successful lift

Several key components contribute to a successful lift in dance, beginning with trust and communication between the dancers. Trust is the foundation of any lift; each participant must feel confident in the other’s abilities to ensure a smooth and safe execution. Communication, both verbal and nonverbal, is equally critical. Subtle cues, such as eye contact or a preparatory gesture, help dancers synchronize their movements, while verbal communication allows them to refine timing or troubleshoot challenges during rehearsals.

Strength and conditioning are also essential for both the lifter and the flyer. The lifter, often referred to as the base, must have a strong core, stable back, and powerful legs to provide support and balance. Meanwhile, the flyer must engage their core to maintain control and rely on flexibility and balance to achieve the desired position. In group lifts, this requirement for strength extends to all participants, who must work cohesively to share the physical load and maintain synchronization.

Another critical component is technique. Proper alignment, grip, and the use of momentum allow the lift to appear seamless and reduce the risk of strain or injury. For instance, in a ballet lift, the lifter must maintain an upright posture and hold their arms in a stable yet elegant position, while the flyer creates clean lines with pointed toes and extended limbs. Preparation through rehearsals ensures that every detail of the lift is practiced and refined. Dancers often begin with simpler movements and gradually build complexity, giving their bodies time to adapt and master the mechanics of the lift.

The responsibilities of each dancer in a lift

Each participant in a lift has distinct responsibilities, and their roles must be executed with precision for the lift to succeed. They must exemplify proper full body strength, significant power production, balance, and stability to not only get into the lift, but sustain it. 

The base, or lifter, provides the foundation of the lift. Their primary responsibility is to offer support and stability, using their legs and core to ground themselves. Awareness is another critical aspect of the base’s role, as they must anticipate their partner’s movements and make real-time adjustments to maintain balance. Alignment is crucial here, as improper posture or grip can compromise both the lift’s success and the safety of the dancers.

The flyer plays an equally important role, engaging their core and limbs to maintain control and avoid becoming “dead weight.” Flyers must exhibit confidence and trust in their partner’s abilities, as hesitation or fear can disrupt the flow of the lift. Precision in movement is vital; the flyer must be aware of their positioning at all times, ensuring they contribute to the lift’s aesthetic appeal and technical success.

In group lifts, spotters often participate to enhance safety and assist with transitions. Spotters monitor the movement closely, stepping in to provide additional support if balance is compromised. They also help guide the flow of the lift, ensuring that every participant remains in sync. Spotters act as intermediaries, facilitating communication between the lifter and the flyer and helping to maintain coordination throughout the lift.

Why lifts can go wrong

Lifts can falter for a variety of reasons, often stemming from physical, technical, or environmental challenges. One of the most common issues is a lack of strength or endurance. If a dancer has not built the necessary conditioning, they may struggle to maintain their position during the lift, leading to instability or collapse. Miscommunication between the dancers can also cause problems. For example, if timing cues are unclear or missed, the dancers may move out of sync, jeopardizing the lift.

Poor technique is another frequent culprit. Improper alignment, grip, or posture can strain muscles or joints and throw off balance, making it difficult to execute the lift smoothly. Overexertion or fatigue can also contribute to errors. Attempting a lift without adequate rest or preparation increases the likelihood of mistakes, as tired muscles are less responsive and more prone to injury.

External factors can exacerbate these challenges. A slippery surface, for instance, can cause the base to lose traction or the flyer to misstep. Similarly, failing to warm up properly before attempting a lift leaves muscles cold and inflexible, increasing the risk of strain. Pre-existing injuries in any participant can also compromise the lift, as dancers may unconsciously favor one side of their body, disrupting alignment.

How each participant can improve

To improve their performance in lifts, dancers must focus on targeted training and refinement of their technique. For bases, strength training is essential. Exercises such as squats, deadlifts, and overhead presses can build the foundational power needed to support their partner. Core stability exercises, such as planks and side planks, enhance balance and control, ensuring the lifter can maintain proper posture throughout the lift. Additionally, practicing technique under the guidance of an instructor helps bases fine-tune their alignment and grip.

Flyers benefit from a focus on flexibility and balance. Regular stretching routines improve their range of motion, making it easier to achieve clean lines and elegant shapes in the air. Balance work, such as yoga or using balance boards, helps flyers stay stable during the lift. Engaging the core is also crucial; targeted exercises, such as Pilates, can build the strength needed to maintain control and poise.

In group lifts, all participants must work together to improve coordination and share the load evenly. Practicing timing and transitions in rehearsals helps the group achieve synchronization, while exercises that enhance overall strength and endurance ensure each dancer can contribute equally to the lift.

How physical therapy can help

Physical therapy plays a pivotal role in supporting dancers as they train for lifts, helping them prevent injuries, recover from setbacks, and optimize their performance. Injury prevention is one of the primary benefits of physical therapy. Therapists work with dancers to identify areas of weakness or imbalance, prescribing exercises to strengthen these vulnerabilities. They also teach proper warm-up and recovery techniques, ensuring that dancers minimize their risk of strains and overuse injuries.

For dancers recovering from injuries caused by improper lifts, physical therapy provides a structured pathway back to full functionality. Therapists use targeted exercises and treatments to restore strength, mobility, and confidence, helping dancers return to their craft safely and efficiently.

Physical therapy also enhances performance by refining technique and building resilience. Therapists often collaborate with dancers to identify subtle adjustments that can make lifts smoother and safer. They can also recommend cross-training exercises tailored to the physical demands of lifting, such as improving joint stability or increasing muscular endurance.

Lifts in dance are a remarkable demonstration of skill, strength, and partnership. Achieving success requires clear communication, proper technique, and a dedication to conditioning and rehearsal. Understanding the responsibilities of each participant, addressing common challenges, and leveraging tools like physical therapy can significantly improve performance and reduce the risk of injury. Whether you’re a base, flyer, or part of a group lift, remember that every great lift starts with preparation. We love helping our dancers at EW Motion Therapy prevent injury and improve technique from the inside out - a strong, flexible dancer is always a more successful dancer. To learn more about how physical therapy can be instrumental in your dance career, click the button below to download our answers to 20 frequently asked questions.