Since weightlifting shoes are a unique type of footwear, we got expert feedback on the qualities we should look for when purchasing these shoes.
They are true to size: Weightlifting shoes tend to run true to size to fit your exact foot measurements. “This is because you don't want to move at all inside the shoe when you're squatting or Olympic lifting, because the shoe has to move tightly with you through your lift,” explains Matt Scarfo, a National Academy of Sports Medicine certified personal trainer. .
Additionally, you want to make sure the shoe is stable and supportive. “They shouldn't be too comfortable to walk in, because the platform of the shoe needs to be firm so you can put all your force through the shoe into the floor,” says Scarfo.
Phung Trancertified exercise physiologist with the American College of Sports Medicine, adds that if you have wide feet, it's perfectly fine to go up a half size so the shoe fits more comfortably. “Also keep in mind, weightlifting shoes don't help as much with flat feet because they don't provide cushioning for your feet,” explains Tran, adding, “It's up to you to do exercises to improve your arch and muscle strength. on the lower leg. “
“Don't buy by brand, buy by fit, because you need to try on different brands of shoes to see what feels best for you,” says Tran. “It doesn't matter how cool the shoe looks or how many high-tech features it has, because if they're not comfortable, your workouts will become a struggle,” she points out. Keep in mind when shopping for weightlifting shoes that comfort and stability are key.
Shoes with raised heels: One of the styles of weightlifting shoes you will come across has a raised heel. These usually have laces and a velcro strap on top to keep your feet extra secure. These shoes are best if you practice Olympic lifts that include cleans and jerks or grabs. It's also helpful if you're doing exercises like squats and trying to get deeper into the squat.
“Heeled dumbbells help those with limited ankle mobility by elevating the heels and decreasing the angle between the lower leg and the top of the foot, improving squat depth,” explains Scarfo. He says you should only use these shoes for squatting and Olympic lifting because they provide a stable base to drop into the squat and engage the hamstrings to lift from it.
That's what they're good for. “You absolutely do not want to use heeled weightlifting shoes for deadlifts, as these shoes can shift your center of gravity forward, causing you to use too much of your back for deadlifts and increasing your risk of injury,” he warns.
Flat shoes: There are also weightlifting shoes that fall under the flat sole or minimalist shoe category. These are sturdy, flat and have a zero-drop sole, meaning there is no height difference between the heel and the toe. “Look for good ankle support, great traction and a flexible sole if you opt for minimalist training shoes,” says Tran. The flexible sole will help optimize performance in everything from plyometrics to heavy lifting.
This style tends to be more versatile because, unlike weightlifting shoes with heels, it can be used for all your lifts and even cardio. “However, these won't help you drop into the squat without some stretching,” says Scarfo. This is not to say that it is impossible to have the proper ankle flexion needed to squat without heels.
Scarfo suggests foam rolling, stretching your calves, and doing plenty of ankle stretches to prepare your Achilles tendon before your lifting sessions. This should also include a long warm-up so that your body is ready to stabilize your joints during these workouts.