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Since weightlifting shoes are a unique type of shoe, we got expert feedback on the qualities we should 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. “That’s because you don’t want to move inside the shoe at all when you’re squatting or Olympic lifting, because the shoe has to move steadily with you through your lift,” explains Matt Scarfo, National Academy of Sports Medicine Certified Personal Trainer .
You also want to make sure the shoe is stable and supportive. “They don’t have to be too comfortable to walk in because the platform of the shoe needs to be firm so you can put all your power through the shoe into the floor,” says Scarfo.
Fung D. Tran, a board-certified exercise physiologist with the American College of Sports Medicine, adds that if you have wide feet, it’s perfectly OK to go up a half size so the shoe fits more comfortably. “Also keep in mind that weightlifting shoes don’t help as much with flat feet because they don’t provide cushioning for the soles,” explains Tran, adding, “It’s up to you to do exercises to improve arch and muscle strength the calf. “
“Don’t shop by brand; shop for fit because you need to try on different brands of shoes to see which ones feel best for you,” says Tran. “It doesn’t matter how great a shoe looks or how many high-tech features it has, because if it’s 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.
High heel shoes: One of the styles of weightlifting shoes you will come across is the raised heel. They usually have laces and a velcro strap at the top to further protect your feet. These shoes are best if you practice Olympic lifts that involve clean slams or snatches. It’s also helpful if you’re doing exercises like squats and trying to get deeper into the squat. “Weightlifting shoes with a heel help those with limited ankle mobility by elevating the heels and reducing the angle between the shin 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 for dropping into the squat and engaging the hamstrings to lift from it.
That’s all they’re good for. “You absolutely do not want to use heeled deadlift weightlifting shoes because these shoes can shift your center of gravity forward, causing you to overuse your back for deadlifts and increase your risk of injury,” he warns .
Flat shoes: There are also weightlifting shoes that fall under the flat sole or minimalist shoe category. They are firm, flat and have a zero-drop sole, which means there is no difference in height between the heel and the toe. “Look for good ankle support, excellent traction, and a flexible sole if you choose a minimalist training shoe,” says Tran. The flexible sole will help optimize performance in everything from plyometrics to weightlifting.
This style tends to be more versatile because, unlike a heeled weightlifting shoe, it can be used for all your lifts and even cardio. “However, they won’t help you squat without some stretching,” says Scarfo. But that doesn’t mean it’s impossible to have the proper ankle flexion needed to squat without heels. It offers foam rolling, calf stretches and lots 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 prepared to stabilize your ankles during these workouts.
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