Stability is vital for weightlifting footwear. Shoes made with sturdy materials and a stiff, wide sole will contribute to that grounded feeling you would like while strength training, Dr. Gremillion says.
On that note, Thompson says you don’t want an excessive amount of cushioning underfoot, because excess padding can throw off your form and balance. We love a superb foam-laden sneaker (and your shoe can have cushioning in case you plan to make use of it for cross-training), but a harder sole is the more sensible choice for strictly lifting.
While some weightlifting shoes are relatively flat-soled, meaning they’ve a minimal drop in height between the heel and the toes, or are completely flat (also referred to as zero-drop), others feature an elevated heel—the perfect heel height for you actually comes right down to personal preference, Dr. Gremillion says. The former allows you to push through your heels, helping you progress the weights up with more force, which is especially useful for exercises like deadlifts. On the opposite hand, an elevated heel increases your ankle’s range of motion, which may enable you to maintain your posture and get deeper into certain lifts, like back squats, Thompson explains. Dr. Gremillion adds that shoes with raised heels could also be useful in case you’re working on improving form, as they can assist keep your torso in a straight position that’s optimal for lifting weights. If you go that route, the heel of the shoe will likely have a height between 18 and 20 millimeters, though you’ll find lower and better options (trying on just a few different pairs can enable you to find your chosen height).
If you want a more snug fit, consider a pair that has each traditional laces and an adjustable midsole strap—that combination should keep your feet from shifting mid-rep. If you may have sweaty feet, search for a shoe with mesh panels and perforation holes, which may allow for breathability without sacrificing structure.
Ultimately, the shoe you select should make you’re feeling comfortable and assured, and never distract you out of your lifts, Dr. Gremillion says.
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