I call the heel drop exercise the "gateway into impact training." But does it actual meet or exceed the threshold for being osteogenic?

Most research will define an impact training exercise that meets or exceeds 3-4 times your bodyweight as osteogenic, meaning it has the capacity to signal the bone for growth. Additionally, impact training and jump training can be less than approachable or do-able for many people. So, can the heel drop fill the void between no impact training and full on jump training? Does the heel drop meet the threshold to be osteogenic?

Listen up as we dive into this article and shed some light on the forces at play (no pun intended) during this approachable and fun exercise. I also provide some insight as to how you can implement the heel drop into your routine on your journey to stronger bones.

Article used for this episode of The Bone Health Blueprint:

Ryan, CM. et. al. The osteogenic quantification and reliability of the heel drop and press up drop. International Journal of Science, Technology and Society. 2021; 9(6): 294-300.

If you're interested in taking a deeper dive into training for bone health, be sure to check out Dr. Nick's website at trubeehealth.com.

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Releasedatum: 17-3-2026 19:00:00