The first time I put on real lifting shoes, it was a revelation. My feet were so stable during squats, it was like they were glued to the ground. They were so comfortable I forgot to take them off for deadlifts, however—a rookie mistake, as the heels put you at a disadvantage for that lift. Here’s what you should know about the shoes you wear when you lift heavy.
Running shoes, and other comfortable sneaker-like footwear, tend to have squishy soles. They're great for comfort and for cushioning your feet during a run. But when you're lifting heavy, that cushion introduces some problems. You won't have as solid a connection to the floor, and if your weight shifts a little, you could find yourself wobbling a bit. This extra instability is not dangerous (that's a myth) but if you lift in running shoes, you're missing an opportunity to give yourself a properly stable base. Do yourself a favor and give yourself the proper footwear for the job.
Heeled weightlifting shoes are for squats (and Olympic lifts)
Let's take a look at heeled weightlifting shoes, also called "squat shoes" or "lifters." These aren't commonly sold in sporting goods stores, so if you haven't seen or heard of these, you're not alone—but they are quite common on the feet of serious lifters, and can be ordered online. (I'll recommend a few brands below.)
Even for people with excellent ankle mobility, heeled lifters can be beneficial. Olympic weightlifters, even the ones with freakishly good ankle mobility, all wear weightlifting shoes in competition and for most of their training. The heel helps you to keep a more upright body position at the bottom of the squat, which helps you to be stronger and more stable. (This Instagram post from Catalyst explains more of the reasoning while showing off what kind of shoes I mean.)
One bonus for the powerlifters: If you compete in a federation that requires you to keep your whole foot on the floor while bench pressing, the heel on lifting shoes can help. (If you don’t compete, or if keeping your heel on the ground isn’t an issue for you, then you can bench in whatever shoes you want.)
The best weightlifting shoes to consider
If your feet are narrow, try Nike Romaleos. If your feet are wide, try Rogue Do-Wins. If you prefer a wide toe box (wider in the front of the shoe, slightly narrower in the back), try the TYR L-1. Other popular lifters include Adidas Adipowers and the Reebok Legacy Lifter.
Reebok Legacy Lifter $199.95 at Amazon $220.00 Save $20.05 Shop Now Shop Now $199.95 at Amazon $220.00 Save $20.05Unfortunately, weightlifting shoes tend to be pretty expensive—you'll pay well over $100 for most models, and $200 is a more typical price. On the bright side, they'll last years if you take care of them and only wear them indoors. (They're not disposable like running shoes, thank God.) There are also plenty of older models and lightly used pairs available on places like eBay. If you're buying new, Do-Wins tend to be the cheapest of the major brands.
Flat shoes are for deadlifts and general strength training
In a deadlift, you're picking a bar up from the floor, and standing up. The taller your heels, the farther you have to move the bar—and an extra three-quarters of an inch can be enough to make the difference between a successful PR attempt and one that was almost there. (As with running shoes, this isn't a huge problem, but some of us like to take every advantage we can get.)
The best flat-soled shoes for strength training
These are a bit easier to shop for than weightlifting shoes, since a lot of casual shoes fit the bill, and you don't have to stick to athletic brands. The classic choices in this category are Converse (Chuck Taylor high-tops or low-tops) or Vans Old Skools.
Chuck Taylor All Star Canvas High Top $63.20 at Amazon $68.95 Save $5.75 Shop Now Shop Now $63.20 at Amazon $68.95 Save $5.75You can always deadlift in socks
In competition, lifters sometimes wear thin-soled slippers for deadlifts just so they can technically be wearing shoes but still lift as if they were in socks. Socks are great if you pull conventional (with your feet together), but if you do sumo deadlifts instead, you may find socks too slippery on your lifting platform. If that’s the case, get some grippy deadlift slippers, or go back to your trusty Chucks.
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