Weightlifting shoes are a unique type of shoe, so we got feedback from experts on the qualities to look for when shopping for these shoes.
Fits true to size: Weightlifting shoes tend to run true to size to fit your exact foot measurements. “This is because when you’re doing squats or Olympic lifts, you don’t want to move at all inside the shoe, because the shoe needs to move hard when you’re doing the lift,” says Matt Scarfo, a National Academy of Sports Medicine certified personal trainer. “It is,” he explains.
You should also make sure your shoes are stable and supportive. “The platform of the shoe needs to be firm, so it shouldn’t be too comfortable for walking because it forces you to put all your force through the shoe and onto the floor,” says Scarfo.
Phung D. Tran, board-certified exercise physiologist at the American College of Sports Medicine, adds that if you have wide feet, it’s okay to go up a half size to make the shoe fit more comfortably. “Also, keep in mind that weightlifting shoes don’t provide much cushioning for the soles of your feet, so they don’t do much for flat feet,” adds Tran. He says, “It’s up to you to do exercises that improve the strength of your arches and calf muscles.”
“Don’t shop by brand, shop by fit, because you’ll need to try on different brands of shoes to see which brand fits you best,” says Tran. “It doesn’t matter how cool the shoes look or how many high-tech features they have, because if they aren’t comfortable, your workouts will be difficult,” she points out. When shopping for weightlifting shoes, keep in mind that comfort and stability are important.
High heeled shoes: One of the weightlifting shoe styles you will come across is the raised heel. They usually have laces and velcro straps at the top to keep your feet more secure. These shoes are best if you practice Olympic lifting exercises that include the clean and jerk or snatch. It’s also useful if you’re doing exercises like squats or want to deepen your squat form. “Heeled weightlifting shoes improve squat depth, helping those with limited ankle mobility by raising the heel and reducing the angle between the shin and the top of the foot,” explains Scarfo. He says these shoes should only be used for squats and Olympic lifts, as they provide a stable base for engaging the hamstrings to get into the squat position and lift.
That’s all they’re good for. “You don’t want to use heeled weightlifting shoes for deadlifts because these shoes can shift your center of gravity forward, forcing you to use your back too much for deadlifts and increasing your risk of injury,” he says. He warns.
Flat sole shoes: There are also weightlifting shoes that fall into the flat sole or minimalist shoe category. These shoes feature a firm, flat, zero-drop sole, meaning there is no height difference between the heel and toe. “If you choose a minimalist training shoe, look for good ankle support, excellent grip, and a flexible sole,” says Tran. Flexible soles help optimize performance in everything from plyometrics to heavy lifts.
This style tends to be more versatile because, unlike heeled weightlifting shoes, they can be used for all lifting and cardio exercises as well. “But this won’t help you get into the squat position without some stretching,” says Scarfo. However, this does not mean that it is impossible to have the proper ankle flexion needed to squat without heels. He suggests doing plenty of foam rolling, calf stretching, and ankle stretching to prepare your Achilles tendon prior to a lifting session. This also includes a long warm-up to prepare your body to stabilize your ankle during the exercise.
