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Because weightlifting shoes are a unique type of shoe, we received feedback from experts on the qualities we should look for when purchasing these shoes.
It’s true to size: Weight-bearing shoes are sized to fit the dimensions of your foot. “That’s because you don’t want to move around inside the shoe when you’re playing or lifting for the Olympics, because the shoe has to move with you firmly during your lifting,” explains Matt Scarfo, a certified personal trainer for the National Academy of Sports Medicine.
Additionally, you want to make sure that the shoe is stable and supportive. “They don’t have to be too comfortable to walk around, because the platform of the shoe has to be strong so that you can put all your energy through the shoe into the ground,” says Scarfo.
Phung TranAmerican College of Sports Medicine certified exercise physiologist, adds that if you have big feet, it’s best to go up half a size so that the shoe fits better. “Also remember, steel-bearing shoes don’t help with very flat feet, because they don’t provide cushioning for the steel,” explains Tran, adding, “It’s up to you to exercise to strengthen the arch and calves.”
“Don’t buy by brand; shop accordingly, because you have to try shoes from different brands to see what you like,” says Tran. “It doesn’t matter how cool the shoe looks or how much technology it has, because if it doesn’t fit, your workout will be difficult,” he says. Remember when shopping for exercise shoes that comfort and stability are important.
High-heeled shoes: One of the styles of weight lifting shoes you will come across is the high heel. These usually have straps and a Velcro strap on top to keep your feet more secure. These shoes are great if you’re doing Olympic-style exercises that include cleans and squats or squats. It’s also beneficial if you’re doing squats and trying to get deep into your squat.
“Heel lifting shoes help people with limited mobility by elevating the heels and reducing the angle between the shin and the top of the foot, increasing the depth of the squat,” explains Scarfo. He says you should use these shoes for squats and Olympic lifts as they provide a stable base to drop into the squat and perform exercises to get out of it.
That’s all they’re good for. “You don’t want to use heeled weightlifting shoes for weightlifting, because these shoes can shift the center of gravity, causing you to use more of your back for weightlifting, increasing the risk of injury,” he warns.
Standard shoes: There are also heavy-duty shoes that fall under the category of flat or minimalist shoes. These are strong, flexible 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, good grip and flexibility when choosing a low-profile training shoe,” says Tran. The flexible sole helps optimize performance in everything from plyometrics to weightlifting.
This style tends to be versatile because, unlike a heeled weight lifting shoe, it can be used for all your lifts and cardio exercises. “However, this won’t help you drop into a squat without a little stretching,” says Scarfo. This does not mean that it is impossible to have the proper ankle range of motion needed to swing without heels.
Scarfo suggests foam rolling, stretching the calves and stretching the muscles to prepare your Achilles tendon before lifting. This should include a long warm-up, so your body is ready to rest on your ankles during the workout.
