Because weightlifting shoes are a unique type of shoe, we received expert feedback on the qualities we should look for when purchasing these shoes.
They run true to size: Weightlifting shoes tend to run true to size to fit your foot measurements exactly. “This is because you don’t want to move at all inside the shoe when you’re squatting or lifting Olympic weights, because the shoe should move securely with you throughout your lift,” says Matt Scarfo, certified personal trainer by the National Academy of Sports Medicine.
Additionally, you want to make sure the shoe is stable and supportive. “They shouldn’t be too comfortable to walk on, because the platform of the shoe should be stiff so you can apply all your force through the shoe to the ground,” says Scarfo.
Phung Trancertified exercise physiologist with the American College of Sports Medicine, adds that if you have wide feet, it’s perfectly acceptable to go a half size larger to make the shoe more comfortable. “Also keep in mind that weightlifting shoes don’t help flat feet as much, because they don’t provide any cushion for the soles,” says Tran, adding, “It’s up to you to do exercises to improve the strength of your arch and calf muscles.”
“Don’t shop by brand; shop by fit, because you need to try shoes from different brands to see which ones fit you best,” 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 real struggle,” she emphasizes. Keep in mind when shopping for weightlifting shoes that comfort and stability are essential.
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 across the top to keep your feet secure. These shoes are ideal if you practice Olympic lifting exercises that include clean and jerks or snatches. It’s also beneficial if you’re doing exercises like squatting and trying to deepen your squat.
“Heeled weightlifting shoes help people with limited ankle mobility by elevating the heels and decreasing the angle between the shin and the top of the foot, thereby improving squat depth,” says Scarfo. He says you should only use these shoes for squatting and lifting Olympic weights, as they provide a stable base for squatting and engaging the hamstrings to come out of them.
That’s all they’re good for. “You definitely don’t want to use heeled weightlifting shoes for the deadlift because these shoes can shift your center of gravity forward, forcing you to use too much of your back for the deadlift and increasing the risk of injury,” he warns.
Flat sole shoes: There are also weightlifting shoes that fall into the flat-soled or minimalist shoe category. These are strong, flat and have a no-drop sole, meaning there is no difference in height between heel and toe. “Look for good ankle support, excellent grip, and a flexible sole if you’re going for a minimalist training shoe,” 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 the heeled weightlifting shoe, it can be used for all your weight lifts and even cardio exercises. “However, this won’t help you squat without a little stretching,” says Scarfo. This is not to say that it is impossible to have the proper ankle flexion for squatting 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 ankles during these workouts.
