Weight lifting shoes: zero drop, raised heel, barefoot??

[BikiniBella05]

Hi y'all!

I've only been seriously into lifting for a little over a year now and ever since then I have always used traditional running sneakers. Recently I've started learning about powerlifting and that's when I heard about lifting barefoot and lifting with a raised heel. I'm planning on getting shoes soon and wanted to know everyone's opinion. I heard zero drop shoes are best to drive more energy into the ground and work your stabilizers. I'm also aware a raised heel helps you hit depth with squats. Which route should I go? I've always done bodybuilding-type workouts. Like I said, more recently I've gotten into powerlifting. I still do my bodybuilding routines but I sometimes I'll go for 1-5 rep range for the Big 3.

Oh and what do y'all think about Nike Frees 3.0? They're the most attractive minimalist shoe in my opinion lol.

Thanks so much!

[Partyrocking]

Unless you plan on competing (or have noticed a problem with your shoes) I wouldn't worry too much about what shoe you're using to lift.

Running shoes are a bit squishy, however, so you may not want to lift in them as the weights get heavier, but I wouldn't necessarily rush to get oly shoes or deadlifting shoes.

A raised heel can help you get a deeper squat, but if your ankle mobility is good, then you don't need it.

I find deadlifting in socks to be better than any shoe I've ever lifted in.

I don't care what shoes I bench in.

I wouldn't spend $100 on running shoes to lift in.

[sehun]

I like squatting barefoot because it gives me more stability since I'm closer to the ground. If you're not comfortable with that, something cheap would be flat-soled shoes like chucks.

[Nsm22]

Club barefeet

[kimm4]

I wear New Balance Vibram Minimus. It's as close to barefoot as I'm going to get.

[likeafish]

Just switch over to cheap, flat shoes. I've used my old feiyues ($20 chinese shoes), chucks and now a pair of via spiga sneakers that started getting holes and got downgraded to WO shoes. You don't need to spend money on lifting specific shoes.

[Fujiberry]

I compete in powerlifting, so I wear shoes with heels. However, I did BB style workouts before I got into PL. You don't really need fancy shoes for BB. You're not competing for strength, so little advantages like having the right shoes doesn't matter. All you really need are flat shoes (not running shoes) or you can lift bare.

[melDorado]

I squat with solid flat shoes, I feel unstable in raised heel and it put more emphasis on my quads which are weaker than my hams/glutes, so not for me - although my gym buddies swear by them.

[EPolis13]

Agree with the ladies that if you're not competing you don't really need to worry about special shoes. If you have good ankle mobility, then you definitely don't need to worry about elevated heels.

[Mumofone]

I think it comes down to preference. Our home gym used to be attached to the house so I'd go in bare foot but now it's in the garage (not attached to the house) I tend to wear shoes; and the comfiest ones are my 4mm drop running shoes. My husband was similar and now lifts in very minimalist things from sockwa.

[canjad80]

Agreed with the others. For BB and general weightlifting, nothing fancy is needed. If you're planning on getting into competitions, you'll want proper shoes.

I recently bought some weightlifting shoes (Adidas adiPower) and the difference has been phenomenal. It's particularly noticeable for squats and oly lifts. I was using NB Minimus before and thought they were alright, but after using lifters, I can't believe how unstable my base was in the NBs. With good lifting shoes, it feels like your feet are screwed to the floor.

[cjobson]

I lift, squat, etc in Nike Free's and they are great. I definitely recommend them. (I just checked mine - they're 5.0's - don't really know the differences between each "make" but for the most part, they're all very flat and comfortable).

You REALLY shouldn't be squatting in running shoes, though. They're designed to thrust your foot forward. I had immediate improvement with my squat form when I switched from squatting in Asics to the Nike Free's.

[Dhrti]

For the most part I train in Vibrams which I LOVE. The advantage over a flat trainer like converse is the foot is able to articulate naturally which maintains mobility and strength of the medial and lateral arch. You also get good grip (unlike socks) and good transfer of force (unlike a cushioned sole).

For squatting I wear the Adidas Powerlift 2.0 which has been a game changer for me as I have limited structural mobility in my ankles and am unable to break parallel without over-externally rotating. This isn't going to be the case for everyone but it's pretty common. The test is to go into a squat (without weight) and notice at which point the heels start to lift off the floor. Then take note of where you feel the restriction. If the movement is restricted in the back of the ankle then it's a flexibility issue which will improve over time as your range of motion increases from squatting or stretching. If you feel the restriction in the front of the ankle, a sense of pressure or pinching, this means that your bone structure doesn't allow for deeper flexion. This will never improve and will only be alleviated by elevating the heel in a lifting shoe.

[skel1977]

i squad and deadlift barefoot

[devoteddear]

I agree with Dhrti about vibrams. There's a great book on this called, "The Barefoot Book". It explains the effects of each type of shoe on the foots anatomy and physiology. In summation though it explains that if you're going to rely on your feet and ankles to support weight and keep you balanced, barefoot is optimal.

[bigasianboi]

A raised heel can help you get a deeper squat, but if your ankle mobility is good, then you don't need it.

I have excellent mobility (former martial artist) but my coach still recommended adipowers for me since it helps distribute your weight over midfoot.
I definately feel more powerful with weightlifting shoes than flat soles shoes like chucks or going barefoot

[lillacey83]

I also think barefoot is the way to go, but I also have a pair of the adipower I think are very comfortable.

[missladyj]

For the most part I train in Vibrams which I LOVE. The advantage over a flat trainer like converse is the foot is able to articulate naturally which maintains mobility and strength of the medial and lateral arch. You also get good grip (unlike socks) and good transfer of force (unlike a cushioned sole).

For squatting I wear the Adidas Powerlift 2.0 which has been a game changer for me as I have limited structural mobility in my ankles and am unable to break parallel without over-externally rotating. This isn't going to be the case for everyone but it's pretty common. The test is to go into a squat (without weight) and notice at which point the heels start to lift off the floor. Then take note of where you feel the restriction. If the movement is restricted in the back of the ankle then it's a flexibility issue which will improve over time as your range of motion increases from squatting or stretching. If you feel the restriction in the front of the ankle, a sense of pressure or pinching, this means that your bone structure doesn't allow for deeper flexion. This will never improve and will only be alleviated by elevating the heel in a lifting shoe.

Makes so much sense, am definitely feeling the tightness in the front. Have been trying forever to squat deep, have read so many books trying to figure out wth is blocking me. In the process, have acquired a lot of hip mobility so that I can shove my knees out a ton to compensate, but still unusually weak in the squat and bleeding power. Working on ankle mobility has granted minimal improvement. When my heels are raised, suddenly, I have perfect form with no forward lean and feel immensely comfortable.

I also have longer femurs than average, which I think would also make a case for lifting shoes with a raised heel. Thanks for sharing that bit of information...think I am just going to go ahead and stop worrying about being "functional" and just get some squat shoes.

Btw, I love vibrams for everything else!