Weightlifting shoes are a unique type of shoe, so we got feedback from experts on the qualities you should look for when purchasing these shoes.
Sizes are accurate: Weightlifting shoes tend to be made to exact measurements to fit your feet. “This is because when you’re squatting or doing Olympic lifts, you don’t want to move at all in the shoe, because the shoe needs to move well during the lift,” says the National Academy of Sports Medicine certified personal trainer. Matt Scarfo explains.
Additionally, you need to make sure that your shoes are stable and supportive. “It shouldn’t be too comfortable to walk around in, because the platform of the shoe has to be stiff so that it can transfer all the force through the shoe to the floor,” says Scarfo.
Pun TranIf you have wide feet, it’s perfectly fine to go up a half size to make your shoes sit more comfortably, adds the American College of Sports Medicine certified exercise physiologist. “Also keep in mind that weightlifting shoes don’t do much for flat feet because they don’t have cushioning under the feet,” Tran explains, adding, “You may want to do exercises that improve the strength of your arch and calf muscles. It’s up to you.”
“Don’t shop by brand, shop by fit, because you need to try on shoes from different brands to see which one fits you best,” says Tran. says Mr. “It doesn’t matter how cool your shoes look or how many high-tech features they have, if they’re not comfortable, your workout will be difficult,” she points out. When purchasing weightlifting shoes, keep in mind that comfort and stability are important.
High heeled shoes: One of the styles of weightlifting shoes you’ll come across is one with a raised heel. These usually have laces and Velcro straps on the top to keep your feet more secure. This shoe is perfect for practicing Olympic lifting exercises, including clean and jerks and snatches. It is also effective when performing exercises such as squats and deepening your squats.
“Heeled weightlifting shoes help people with limited ankle mobility by elevating the heel, reducing the angle between the shin and the top of the foot, and improving squat depth.” Scarfo explains. He says these shoes should only be used for squats and Olympic lifting. Because this shoe provides a stable base to start the squat and works your hamstrings to get up from the squat.
That’s all you need. “Never use heeled weightlifting shoes for deadlifts, as these shoes shift your center of gravity forward and overwork your back during deadlifts, increasing your risk of injury,” he says. Warn.
Flat sole shoes: There are also weightlifting shoes that fall into the category of flat sole or minimalist shoes. These are firm, flat, and have a zero-drop sole, so there is no height difference between heel and toe. “When choosing a minimalist training shoe, look for good ankle support, good grip, and a flexible sole,” says Tran. The flexible sole helps optimize performance in everything from plyometrics to weightlifting.
This style tends to be more versatile as it can also be used for all lifts and cardio, unlike heeled weightlifting shoes. “But these won’t help you get into a squat without some stretching,” Scarfo says. This does not mean that the proper ankle flexion required for a squat is impossible without heels.
Scarfo suggests doing plenty of foam rolling, calf stretches, and ankle stretches before your lifting session to condition your Achilles tendon. This also includes a long warm-up to prepare your ankles for stability during your workout.
