If you’ve been training in gyms for a while, you might have seen a few people wearing weightlifting shoes. You’ll recognise them by their funky design and the fact they have a solid, wedge-like heel.
These heeled shoes are popular amongst Olympic weightlifters, powerlifters, Crossfitters, and other strength-focussed gym-goers.
With the increased popularity of these training methods in mainstream gyms, these shoes are becoming increasingly common. So much so that you might be tempted to buy your own! In this guide I’ll break down whether you should get your own weightlifting shoes, and when to use them.
Note: I previously recommended these shoes in my list of the best gym kit for strength training. Check out the other items on the list!
What Do Weightlifting Shoes Do?
Weightlifting shoes provide two things: range of motion and stability. The heel tilts your foot forward, which makes it easier to push your knee forwards. This grants an advantage to any movement where the knee needs to move over your toes, as you’re less likely to be restricted by ankle mobility. Being able to move your knee over toes can significantly impact how you perform certain movements.
So the heel provides extra range of motion at the ankle, which affects knee movement. But what about stability?
Most footwear has a very cushioned sole. This is good for comfort, especially during high-impact movements like running and aerobics. This is because the cushioned sole absorbs some of the ground reaction forces that come from our movements. However, when we want to lift something heavy, we need to put as much force into the ground as possible to increase our ground reaction forces. If there is a spongy, squishy layer between our feet and the floor, some of that force will be dissipated. The same thing that makes trainers good for high-impact work makes them bad for lifting weights.
This is where lifting shoes come into their own. They usually have solid soles that make you feel much more stable when lifting. This increases the amount of force transferred through the floor and into whatever you’re lifting.
When Should You Wear Weightlifting Shoes?
Weightlifting shoes are great for any exercise where the knee needs to move over the toes and we need to be stable. This includes:
- Squats;
- Knee-focussed variations of lower-body movements like split squats;
- Olympic lifts and their derivatives.
On the other hand, weightlifting shoes are not a good idea for any lift where you need to push through your heel or keep the knee back. This includes:
- Deadlifts and stiff-legged deadlifts;
- Glute-focussed variations of split squats;
- Hip Thrusts;
- Running/aerobics.
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How to Choose Weightlifting Shoes?
There are some important factors to consider when buying weightlifting shoes.
Heel height. If you have good ankle mobility, or only intend to squat, you may not need a huge heel. If you’re performing Olympic weightlifting, you may need more elevation. When you’re browsing, keep an eye out for the heel height in the description. Some brands also include clues in the name; for example, the Adidas Powerlift has a smaller heel because it is intended for squatting and bench pressing.
Shoe size. Weightlifting shoe sizes are not always perfectly in line with regular shoe sizes. Be sure to check the size guide.
Should I Just Squat Barefoot?
Whenever the topic of gym footwear is raised, barefoot training will inevitably be suggested. Barefoot training is arguably more stable than lifting in trainers. Unfortunately, it’s usually only an option for people with good mobility and an awareness of foot positioning. You’ll also be missing out on the heel elevation that comes from weightlifting shoes.
Even if you have great ankle mobility and can squat without weightlifting shoes, I would still recommend wearing some kind of flat or minimalist shoe. These provide minimal cushioning or elevation but will provide better grip than your bare feet or socks. There are no other benefits to squatting barefoot, aside from certain influencers claiming it is functional, natural, or primal.
When Am I Ready for Weightlifting Shoes?
If you enjoy squatting, it is never too soon to buy weightlifting shoes. You can still work on your ankle mobility in the meantime (see below), but it is unlikely that weightlifting shoes will ever become a “crutch”. They will not lure you into a false sense of security regarding your abilities.
Well-Heeled
It’s important to have the right footwear in the gym. As long as you’re training the appropriate movements, then lifting shoes will serve you well. As fitness equipment goes, they are provide great value for money. My first pair lasted me 11 years – I only replaced them because I was given an Adidas voucher as a gift!