Lifting Footwear
Linli_Anne
Posts: 1,360 Member
I'm working through Stronglifts 5x5, and having some great strength gains in a short period all ready.
I normally wear my retired Mizuno Wave Rider 16 running shoes when I lift, as I don't have any other trainers.
Last night I opted to do my lifting barefoot, and I was surprised by how much more engaged my quads and glutes felt during my squats.
Does the fact that my running shoes have 12.4 mm heel-toe drop make a big impact on my squats and deadlifts? Should I be looking at getting a more minimalist type shoe for lifting?
I normally wear my retired Mizuno Wave Rider 16 running shoes when I lift, as I don't have any other trainers.
Last night I opted to do my lifting barefoot, and I was surprised by how much more engaged my quads and glutes felt during my squats.
Does the fact that my running shoes have 12.4 mm heel-toe drop make a big impact on my squats and deadlifts? Should I be looking at getting a more minimalist type shoe for lifting?
0
Replies
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it's not the difference- it's the compaction/spongey issue.
OLY lifting shoes have a wooden heel- so there is stability- no compression- but there is a difference from heel to toe.
barefood
socks
chucks
vibrums
New Balance Minimalus
actual OLY shoes (although they are same price as other shoes- around 70- 100 something a pop)
men's dress shoes are apparently an acceptable option too (who knew!)
all good options0 -
Good to know!!!
I'm also using retired Mizuno wave rider to lift.... Figured I had to make the most of expensive shoes...
Now I have an excuse to buy new shoes just for the gym!! Yay!0 -
I lift barefoot or in Vibrams.0
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vibrams
New Balance Minimalus
these two work great for me0 -
it's not the difference- it's the compaction/spongey issue.
OLY lifting shoes have a wooden heel- so there is stability- no compression- but there is a difference from heel to toe.
barefood
socks
chucks
vibrums
New Balance Minimalus
actual OLY shoes (although they are same price as other shoes- around 70- 100 something a pop)
men's dress shoes are apparently an acceptable option too (who knew!)
all good options
Agreed.
I started off in regular running sneakers and have since tried most of those suggestions.
I prefer vibrams or new balance minimus for everything except the true olypmic lifts (in which case I prefer oly shoes).0 -
I lift in bright pink chuck taylors. They make me happy.0
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I wear my Merrel minimalist shoes.0
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I lift in bright pink chuck taylors. They make me happy.
I just bought the same chucks! I went for the more neon pink vs the baby pink
Can't wait to lift in them! 0 -
its the "squishiness" and instability of the shoe that makes a difference.
I used to do squats and deadlifts barefooted till I bought OLY shoes, either way works0 -
It really depends on how seriously you are into lifting and if you have the $$$ to fork over for a pair of lifting shoes.
I used to squat in socks or bare feet before I got a pair of lifting shoes. HUGE difference in stability when squatting. I use them for Overhead Press & Olympic lifts as well. I do not like the heel elevation for deadlifts, however, so I stick with socks for those.0 -
I lift in bright pink chuck taylors. They make me happy.
I just bought the same chucks! I went for the more neon pink vs the baby pink Can't wait to lift in them!
Mine too. Enjoy
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When you wear shoes that have a heel that's elevated above the ball of the foot, you're shifting more of the load onto the quadriceps, so the glutes and hamstrings do MUCH less work. Lifting in running shoes is no bueno. If you want to do it right you need to do it barefoot or in shoes that have no heel elevation over the toe.0
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I wear vibram 5 fingers. I don't know if it's all in my head, but I feel I have better balance in them. And they are way lighter then a bulky runner.0
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When you wear shoes that have a heel that's elevated above the ball of the foot, you're shifting more of the load onto the quadriceps, so the glutes and hamstrings do MUCH less work. Lifting in running shoes is no bueno. If you want to do it right you need to do it barefoot or in shoes that have no heel elevation over the toe.
and oly lifting shoes???0 -
I use my retired NB minimus.
No compression needed!0 -
All good things to know.
Guess some minimalist shoes can go on my Christmas list!0 -
OLYs for Olympic lifts
Flat bottom shoes for power lifting0 -
When you wear shoes that have a heel that's elevated above the ball of the foot, you're shifting more of the load onto the quadriceps, so the glutes and hamstrings do MUCH less work. Lifting in running shoes is no bueno. If you want to do it right you need to do it barefoot or in shoes that have no heel elevation over the toe.
and oly lifting shoes???
The stance afforded by Oly lifting shoes which have a significantly elevated heel on an otherwise flat bottom is for competition purposes. It helps you move more weight. That is a different matter entirely when you're actually trying to train your muscles. The stance more or less is designed to allow you to "cheat" on the lift. It's an entirely different goal that people who aren't training for that specific sport shouldn't really pay much mind to.0 -
I lift with basketball shoes & reebok realflex trainers 0
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When you wear shoes that have a heel that's elevated above the ball of the foot, you're shifting more of the load onto the quadriceps, so the glutes and hamstrings do MUCH less work. Lifting in running shoes is no bueno. If you want to do it right you need to do it barefoot or in shoes that have no heel elevation over the toe.
and oly lifting shoes???
The stance afforded by Oly lifting shoes which have a significantly elevated heel on an otherwise flat bottom is for competition purposes. It helps you move more weight. That is a different matter entirely when you're actually trying to train your muscles. The stance more or less is designed to allow you to "cheat" on the lift. It's an entirely different goal that people who aren't training for that specific sport shouldn't really pay much mind to.
but saying "doing it right" then you must be barefoot is incorrect.
it is neither wrong nor right to lift with a stable heel.
It removes ankle instability and allows you to move through a deeper ranger of motion you may or may not have been able to hit- it's why we train people with little 2.5 lb weights under the ankles. It's not "cheating" it's just a thing. cheating makes it sound like it's WRONG.
It's neither right nor wrong- it's just a thing.0 -
I lift in bright pink chuck taylors. They make me happy.
Mine are purple-ish pink. Benefit of Chucks is you can wear them casually too if you want.0 -
When you wear shoes that have a heel that's elevated above the ball of the foot, you're shifting more of the load onto the quadriceps, so the glutes and hamstrings do MUCH less work. Lifting in running shoes is no bueno. If you want to do it right you need to do it barefoot or in shoes that have no heel elevation over the toe.
and oly lifting shoes???
The stance afforded by Oly lifting shoes which have a significantly elevated heel on an otherwise flat bottom is for competition purposes. It helps you move more weight. That is a different matter entirely when you're actually trying to train your muscles. The stance more or less is designed to allow you to "cheat" on the lift. It's an entirely different goal that people who aren't training for that specific sport shouldn't really pay much mind to.
but saying "doing it right" then you must be barefoot is incorrect.
it is neither wrong nor right to lift with a stable heel.
It removes ankle instability and allows you to move through a deeper ranger of motion you may or may not have been able to hit- it's why we train people with little 2.5 lb weights under the ankles. It's not "cheating" it's just a thing. cheating makes it sound like it's WRONG.
It's neither right nor wrong- it's just a thing.
I wouldn't quite say it's incorrect, rather it takes exercises such as the deadlift and squat which WOULD be training the entirety of the lower body pretty equally and turns them into primarily into quad-dominant exercises so the rest of the lower body is not getting hit as hard as the quads. I just don't see what positive thing could be gained by that.0 -
I lift- powerlift and Oly movements- in NB MT10's. 4mm heel rise.0
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Love my old, raggedy, pretty much falling apart Chuck knockoffs. Sometimes I lift in boat shoes. While wearing jeans. I'm a lazy, lazy dresser when it comes to working out. Good thing I lift in my basement. :laugh:0
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When you wear shoes that have a heel that's elevated above the ball of the foot, you're shifting more of the load onto the quadriceps, so the glutes and hamstrings do MUCH less work. Lifting in running shoes is no bueno. If you want to do it right you need to do it barefoot or in shoes that have no heel elevation over the toe.
and oly lifting shoes???
The stance afforded by Oly lifting shoes which have a significantly elevated heel on an otherwise flat bottom is for competition purposes. It helps you move more weight. That is a different matter entirely when you're actually trying to train your muscles. The stance more or less is designed to allow you to "cheat" on the lift. It's an entirely different goal that people who aren't training for that specific sport shouldn't really pay much mind to.
but saying "doing it right" then you must be barefoot is incorrect.
it is neither wrong nor right to lift with a stable heel.
It removes ankle instability and allows you to move through a deeper ranger of motion you may or may not have been able to hit- it's why we train people with little 2.5 lb weights under the ankles. It's not "cheating" it's just a thing. cheating makes it sound like it's WRONG.
It's neither right nor wrong- it's just a thing.
I wouldn't quite say it's incorrect, rather it takes exercises such as the deadlift and squat which WOULD be training the entirety of the lower body pretty equally and turns them into primarily into quad-dominant exercises so the rest of the lower body is not getting hit as hard as the quads. I just don't see what positive thing could be gained by that.
if you are trying to lift the most weight you can-
There is a reason people wear oly lifting shoes. - it's certainly not for their comfort or good looks.0 -
When you wear shoes that have a heel that's elevated above the ball of the foot, you're shifting more of the load onto the quadriceps, so the glutes and hamstrings do MUCH less work. Lifting in running shoes is no bueno. If you want to do it right you need to do it barefoot or in shoes that have no heel elevation over the toe.
and oly lifting shoes???
The stance afforded by Oly lifting shoes which have a significantly elevated heel on an otherwise flat bottom is for competition purposes. It helps you move more weight. That is a different matter entirely when you're actually trying to train your muscles. The stance more or less is designed to allow you to "cheat" on the lift. It's an entirely different goal that people who aren't training for that specific sport shouldn't really pay much mind to.
but saying "doing it right" then you must be barefoot is incorrect.
it is neither wrong nor right to lift with a stable heel.
It removes ankle instability and allows you to move through a deeper ranger of motion you may or may not have been able to hit- it's why we train people with little 2.5 lb weights under the ankles. It's not "cheating" it's just a thing. cheating makes it sound like it's WRONG.
It's neither right nor wrong- it's just a thing.
I wouldn't quite say it's incorrect, rather it takes exercises such as the deadlift and squat which WOULD be training the entirety of the lower body pretty equally and turns them into primarily into quad-dominant exercises so the rest of the lower body is not getting hit as hard as the quads. I just don't see what positive thing could be gained by that.
if you are trying to lift the most weight you can-
There is a reason people wear oly lifting shoes. - it's certainly not for their comfort or good looks.
Yes but outside of competition purposes that in and of itself has no real benefit when you're compromising the integrity of the compound movement, and its effect on the multiple muscles involved, to do so.0 -
When you wear shoes that have a heel that's elevated above the ball of the foot, you're shifting more of the load onto the quadriceps, so the glutes and hamstrings do MUCH less work. Lifting in running shoes is no bueno. If you want to do it right you need to do it barefoot or in shoes that have no heel elevation over the toe.
and oly lifting shoes???
The stance afforded by Oly lifting shoes which have a significantly elevated heel on an otherwise flat bottom is for competition purposes. It helps you move more weight. That is a different matter entirely when you're actually trying to train your muscles. The stance more or less is designed to allow you to "cheat" on the lift. It's an entirely different goal that people who aren't training for that specific sport shouldn't really pay much mind to.
but saying "doing it right" then you must be barefoot is incorrect.
it is neither wrong nor right to lift with a stable heel.
It removes ankle instability and allows you to move through a deeper ranger of motion you may or may not have been able to hit- it's why we train people with little 2.5 lb weights under the ankles. It's not "cheating" it's just a thing. cheating makes it sound like it's WRONG.
It's neither right nor wrong- it's just a thing.
I wouldn't quite say it's incorrect, rather it takes exercises such as the deadlift and squat which WOULD be training the entirety of the lower body pretty equally and turns them into primarily into quad-dominant exercises so the rest of the lower body is not getting hit as hard as the quads. I just don't see what positive thing could be gained by that.
if you are trying to lift the most weight you can-
There is a reason people wear oly lifting shoes. - it's certainly not for their comfort or good looks.
Yes but outside of competition purposes that in and of itself has no real benefit when you're compromising the integrity of the compound movement, and its effect on the multiple muscles involved, to do so.
Is the difference significant enough for the average MFPer to care about? I feel like this is one of those situations where you're talking in terms of ideals... the degrees of difference are largely irrelevant to the average lifter.0 -
I recently switched from lifting in my running shoes to lifting in Chucks, and have had some pretty serious stiffness in my left hamstring/glute that I've never had after lifting before.
Putting 2 and 2 together, it makes sense that this is from the extra effort my posterior chain is doing with the flatter/stiffer shoes taking some of the load off my quads. Any of you more experienced lifters have any advice for getting my backside used to the extra work faster?
I guess the only thing to be done about it is keep stretching the muscles and eventually they'll get used to their new role on squat and deadlift day.0 -
When you wear shoes that have a heel that's elevated above the ball of the foot, you're shifting more of the load onto the quadriceps, so the glutes and hamstrings do MUCH less work. Lifting in running shoes is no bueno. If you want to do it right you need to do it barefoot or in shoes that have no heel elevation over the toe.
and oly lifting shoes???
The stance afforded by Oly lifting shoes which have a significantly elevated heel on an otherwise flat bottom is for competition purposes. It helps you move more weight. That is a different matter entirely when you're actually trying to train your muscles. The stance more or less is designed to allow you to "cheat" on the lift. It's an entirely different goal that people who aren't training for that specific sport shouldn't really pay much mind to.
but saying "doing it right" then you must be barefoot is incorrect.
it is neither wrong nor right to lift with a stable heel.
It removes ankle instability and allows you to move through a deeper ranger of motion you may or may not have been able to hit- it's why we train people with little 2.5 lb weights under the ankles. It's not "cheating" it's just a thing. cheating makes it sound like it's WRONG.
It's neither right nor wrong- it's just a thing.
I wouldn't quite say it's incorrect, rather it takes exercises such as the deadlift and squat which WOULD be training the entirety of the lower body pretty equally and turns them into primarily into quad-dominant exercises so the rest of the lower body is not getting hit as hard as the quads. I just don't see what positive thing could be gained by that.
if you are trying to lift the most weight you can-
There is a reason people wear oly lifting shoes. - it's certainly not for their comfort or good looks.
Yes but outside of competition purposes that in and of itself has no real benefit when you're compromising the integrity of the compound movement, and its effect on the multiple muscles involved, to do so.
I'm not competing- and I'm considering purchasing lifting shoes.
I think it's how seriously you take your hobby.Is the difference significant enough for the average MFPer to care about? I feel like this is one of those situations where you're talking in terms of ideals... the degrees of difference are largely irrelevant to the average lifter.
I kind of agree- for most people it won't make any difference- but if they are at the top of their lifts and want more- why not?
did you buy clip on shoes before you started racing bikes? I mean I know a lot of people who buy clip in shoes for spinning- and they don't do ANYTHING but spin.
so what- if it works for them and they take their spinning seriously- let them have at it.0 -
When you wear shoes that have a heel that's elevated above the ball of the foot, you're shifting more of the load onto the quadriceps, so the glutes and hamstrings do MUCH less work. Lifting in running shoes is no bueno. If you want to do it right you need to do it barefoot or in shoes that have no heel elevation over the toe.
and oly lifting shoes???
The stance afforded by Oly lifting shoes which have a significantly elevated heel on an otherwise flat bottom is for competition purposes. It helps you move more weight. That is a different matter entirely when you're actually trying to train your muscles. The stance more or less is designed to allow you to "cheat" on the lift. It's an entirely different goal that people who aren't training for that specific sport shouldn't really pay much mind to.
but saying "doing it right" then you must be barefoot is incorrect.
it is neither wrong nor right to lift with a stable heel.
It removes ankle instability and allows you to move through a deeper ranger of motion you may or may not have been able to hit- it's why we train people with little 2.5 lb weights under the ankles. It's not "cheating" it's just a thing. cheating makes it sound like it's WRONG.
It's neither right nor wrong- it's just a thing.
I wouldn't quite say it's incorrect, rather it takes exercises such as the deadlift and squat which WOULD be training the entirety of the lower body pretty equally and turns them into primarily into quad-dominant exercises so the rest of the lower body is not getting hit as hard as the quads. I just don't see what positive thing could be gained by that.
if you are trying to lift the most weight you can-
There is a reason people wear oly lifting shoes. - it's certainly not for their comfort or good looks.
Yes but outside of competition purposes that in and of itself has no real benefit when you're compromising the integrity of the compound movement, and its effect on the multiple muscles involved, to do so.
I'm not competing- and I'm considering purchasing lifting shoes.
I think it's how seriously you take your hobby.Is the difference significant enough for the average MFPer to care about? I feel like this is one of those situations where you're talking in terms of ideals... the degrees of difference are largely irrelevant to the average lifter.
I kind of agree- for most people it won't make any difference- but if they are at the top of their lifts and want more- why not?
did you buy clip on shoes before you started racing bikes? I mean I know a lot of people who buy clip in shoes for spinning- and they don't do ANYTHING but spin.
so what- if it works for them and they take their spinning seriously- let them have at it.
But what is the benefit to the body? The stance the shoes put you in allow you to put up higher numbers without actually growing stronger. You're putting up higher numbers, sure, but in the end your body isn't benefiting any more from it. In fact, it could be said the body benefits less from it. The shoes accomplish nothing other than allow you to pad your stats. Which is why I'm curious as to why they would even be a consideration for anyone other than a competing lifter, since they hold absolutely no benefit to anyone else.0
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