Weightlifting shoes also referred to as squat shoes and lifting shoes can be useful for all types of lifters. Contrary to popular belief, you don’t need to be a “serious” athlete to benefit from weightlifting shoes.
Much like cross-training shoes, I think of weightlifting shoes as tools. Understanding the why behind using lifting shoes can be useful as it can then help you decide if they’re worth it for your training goals.
After countless heavy squat sessions and clean & jerks, I used my coaching background and experiences to build this list for my favorite weightlifting shoes for a wide range of performance categories.
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Before You Buy Tips | Weightlifting ShoesBest Weightlifting Shoes for Men
When considering lifting shoes for men, I’m trying to assess two key performance areas. First, I’m looking at a shoe’s stability and security for things like heavy squats and cleans. Second, I’m assessing a shoe’s fit and how it works for guys’ feet.
My Top Pick: Reebok Legacy Lifter 3
If you like to squat heavy, use lifting shoes on leg machines, and want a “do it all” model then the Reebok Legacy Lifter 3 can be a strong option. This shoe’s upper strap and pump system provide good security and the TPU midsole is stable.
- Pros: Good stability for squats and other lifts, strong upper security, outsole has good grip
- Cons: Upper lacks breathability, higher price point
- Max Weight Squatted In These (thus far!): 415 lb back squat, 365 lb front squat
- Effective Heel Height: 22mm/.86″
- Weight: 18.85 oz (for my size 10 model)
- Removable Insole: Yes
- Sizing: True to size (neutral width)
- Read My Review: Reebok Legacy Lifter 3 Review
- Runner-Up: UA Reign Lifter Review
Reebok Legacy Lifter III
$220
Best For
- Squats
- Weightlifting
- Recreational Strength Work
- Narrow and Neutral-Width Feet
Falls Short
- For Wide Feet
- For Cost-Efficiency
- For Athletes That Like Lighter Weight Shoes
The Reebok Legacy Lifter 3 is a really strong option for the squat and weightlifting-focused guy. This model delivers consistent performance in a variety of training settings and is a good “all-in-one” style weightlifting shoe.
This model features a stable TPU heel with an effective heel height of 22mm or .86 inches. When it comes to moving heavy weight in squats, cleans, and snatches, the Reebok Legacy Lifter 3 delivers a strong performance and is similar to the Legacy Lifter 2.
The adjustable thicker midfoot strap on this model also does a good job of promoting overall foot security. This strap system feels durable and much less clunky compared to the original Reebok Legacy Lifter and the Pump system can be useful for promoting security.
The toe box in this model has a nice level of maneuverability and I’d describe its fit as neutral. It’s not going to be the best option for wide feet, but for most foot anatomies, the Legacy Lifter 3 delivers a good fit.
Best Weightlifting Shoes for Women
To assess weightlifting shoes for women, I lean heavily on my girlfriend and my YouTube community for feedback on certain models. I’ll then use this feedback and cross-reference it with my reviews to select top picks.
Top Pick: Adidas Adipower 3
If you want a weightlifting shoe that delivers a well-rounded performance in the gym then it’s tough to fault the Adidas Adipower 3. This shoe is great for lifters at all levels due to its security and stability.
- Pros: TPU midsole and heel are staple, upper breathes fairly well, good midfoot and toe box security
- Cons: Toe box can feel snug for wide feet, higher price point
- Effective Heel Height: 22mm/.86″
- Weight: 17.60 oz (for my size 10 model)
- Removable Insole: Yes
- Sizing: True to size (neutral width)
- Read My Review: Adidas Adipower 3 Review
- Runner-Up: Nike Romaleos 4 Review
Adidas Adipower 3
Best For
- Weightlifting
- Squats and Lower Body Exercises
- Narrow and Neutral-Width Feet
Falls Short
- For Wide Feet
- For Cost-Efficiency
- For Forefoot Mobility
The Adidas Adipower 3 is a great option that usually works great for women’s foot anatomies. This weightlifting shoe delivers a strong performance in the gym for a variety of training contexts.
This shoe’s ripstop upper construction does a good job with durability and it delivers one of the better-looking appearances of weightlifting shoes. The TPU heel in this model is stable and feels relatively lightweight.
The midfoot strap is also well-built and its construction feels similar to what the original Adidas Adipower used. For squats, weightlifting, and recreational lifting, the Adidas Adipower 3 does a good job.
One core reason why this model made the top of this list, though, is due to its last construction. The Adipower 3 has a neutral and narrower width so it has an “athletic” fit to it when training. I included wider options below if you need more width.
Best Budget Lifting Shoes
There’s no denying that weightlifting shoes can cost a pretty penny with the norm for most premium models coming in at around $200. That price point is not for everyone, and that’s understandable.
Top Pick: Reebok Lifter PR 3
If you need a consistent weightlifting shoe for squats, leg day, or Olympic lifts then the Reebok Lifter PR 3 can be a great pick. This shoe is sneaky good for its price and is a good option for recreational lifters.
- Pros: Strong well-rounded performance, great for beginners and recreational lifters, good price point
- Cons: May lack for lifters wanting more heel height
- Max Weight Squatted In These (thus far!): 395 lb back squat, 475 lb Hatfield squat
- Effective Heel Height: 15mm/.6″
- Weight: 17.60 oz (for my size 10 model)
- Removable Insole: Yes
- Sizing: True to size (neutral width)
- Read My Review: Reebok Lifter PR 3 Review
- Runner-Up: Do-Win Weightlifting Shoes Review
Reebok Lifter PR 3
Best For
- Squats & Recreational Lifting
- Beginners to Weightlifting Shoes
- Beginner Weightlifters
- Cost-Efficiency
Falls Short
- For Notably Wide Feet
- For Those That Need a Higher Heel Height
The Reebok Lifter PR 3 is a tried and true model with a good price point. It’s tough to fault the construction and performance of the Reebok Lifter PR 3 for its $100 or lower price point.
Additionally, you can often find this model marked down with multiple colorways on sale, so more than likely, you’ll be able to find them for less than $100 which is even better.
This shoe delivers a stable high-density EVA midsole and its midfoot strap has a nice level of security. Plus, unlike other budget weightlifting shoes that you’ll find on Amazon, both of these construction features feel pretty durable and well-constructed.
The textile upper on this model breathes pretty well and it’s a good “all-in-one” style weightlifting shoe for someone wanting to save. Whether you’re new to weightlifting shoes or you want to save money, this is a good consistent model to explore.
Top Pick for CrossFit Athletes
When discussing the weightlifting shoes for CrossFit, I think it’s important to recognize how you’ll be using your shoes in the context of CrossFit. I consider if you want a pair primarily for heavy CrossFit sessions or a pair with more versatility for WODs.
Top Pick: Inov-8 Fastlift Power G 380
If you like weightlifting shoes with more flexibility through the forefoot and midfoot then the Inov-8 Fastlift Power G 380 is a good pick for you. This shoe is stable, lightweight, and highly flexible which is great for functional purposes.
- Pros: Great for lifters that love forefoot flexibility, good stability through the heel, outsole has good traction
- Cons: May feel too flexible in the forefoot for some, higher price point
- Max Weight Squatted In These (thus far!): 385 lb back squat, 430 lb Hatfield squat
- Effective Heel Height: 22mm/.86″
- Weight: 13.50 oz (for my size 10 model)
- Removable Insole: Yes
- Sizing: True to size (neutral width)
- Read My Review: Inov-8 Fastlift Power G 380 Review
- Runner-Up: Reebok Legacy Lifter 3 Review
Inov-8 Fastlift Power G 380
$210
Best For
- Squats and Leg Workouts
- Weightlifting (Clean & Jerk/Snatch)
- Functional Fitness Workouts
- Narrow and Neutral Width Feet
Falls Short
- For Wide Feet
The Inov-8 Fastlift Power G 380 is one of my favorite lifting shoe picks for CrossFit athletes. In the context of CrossFit, this model delivers a consistent, stable, and versatile performance for a few reasons.
First, this shoe features a stable and lightweight graphene-infused power heel. Compared to other weightlifting shoes, this model has a lighter weight which is great for more dynamic training sessions.
Second, the ripstop upper and graphene rubber outsole are durable and the midfoot strap delivers a solid level of security. From a durability and security standpoint, this shoe does a really good job.
Third and lastly, this model’s toe box has a lot more maneuverability compared to other weightlifting shoes. This is a big reason why this model is taking my top pick here because blocky and stiff toe boxes can feel rough during CrossFit workouts.
Best for Competitive Weightlifters
If you’re competing in weightlifting, then you’re likely very particular with your shoes and need a model that can be high-performing for both your tough weekly sessions and competition. Stability and security are the two features I look for in this category.
Top Pick: ANTA 2
If you compete in weightlifting and don’t mind spending extra for a strong shoe then I think you’ll enjoy the Anta 2. This shoe is incredibly stable and its upper security is solid for clean & jerks and snatches.
- Pros: Great security when catching weight, outsole has good traction, very stable midsole and heel
- Cons: Price point is high, toe box can feel snug for wide feet
- Max Weight Squatted In These (thus far!): 410 lb back squat, 365 lb front squat
- Effective Heel Height: 25mm/.95″
- Weight: 22.75 oz (for my size 10 model)
- Removable Insole: Yes
- Sizing: True to size for most.
- Read My Review: ANTA 2 Weightlifting Shoes Review
- First Runner-Up: Reebok Legacy Lifter 3 Review
ANTA 2
$359
Best For
- Weightlifting
- Squats
- Lifters That Like Higher Heel Elevations
Falls Short
- For Cost-Efficiency
- For Accessory Exercises/Beginners
My top weightlifting shoe for competitive weightlifting athletes is the ANTA 2 Weightlifting Shoes. As a follow-up to the strong-performing and popular ANTA 1, the ANTA 2 has quickly established its authority in the weightlifting scene.
With the ANTA 2, there’s a lot to like about them regarding their performance. For starters, this shoe has a nice level of responsiveness for platform feedback when catching cleans and jerks, and if you like a snappier feel, then you should resonate with this model.
The increased ribbing and ankle support are also perks of the ANTA 2 as they help prevent spillover in this shoe. When you combine these features with the heavier upper and dual midfoot straps, you get a nice level of security in the ANTA 2.
My only knock against the ANTA 2 is that they’re pretty expensive compared to the other models on this list. However, I think if you’re a competitive athlete and plan to take care of these shoes, then you should get a nice long lifespan out of them as their durability feels good.
Best for Strongman
The sport of strongman is dynamic, so in many cases, strongman athletes will look for weightlifting shoes that can also be versatile with their performance. On top of versatility, weightlifting shoes for the sport of strongman also need to deliver good durability.
Top Pick: Do-Win Weightlifting Shoes
If you want a consistent weightlifting shoe that can work for a wide range of workouts and sports then the Do-Win Weightlifting Shoes can be a solid pick. This shoe’s stability and security are great for being under $100.
- Pros: Consistent stability with TPU midsole and heel, great price point, good upper security
- Cons: Toe spring can feel excessive, upper lacks breathability
- Max Weight Squatted In These (thus far!): 395 lb back squat, 335 lb front squat
- Effective Heel Height: 19mm/.75″
- Weight: 13.50 oz (for my size 10 model)
- Removable Insole: Yes
- Sizing: True to size (neutral width), do NOT listen to Rogue’s sizing recommendations, IMO.
- Read My Review: Do-Win Weightlifting Shoes Review
- Runner-Up: Inov-8 Fastlift Power G 380 Review
Do-Win Weightlifting Shoes
$105
Best For
- Squats (All Strength Levels)
- Weightlifting
- Weightlifting Shoe Beginners
- Accessory Exercises Where You Want a Wedge
Falls Short
- For Breathability
- For Sizing and Fit (Per Rogue’s Recommendations)
The Do-Win Weightlifting Shoes can be a great pick for strongman athletes. Honestly, I think the Do-Win Weightlifting Shoes are slept on by a lot of lifters despite being consistent performers year after year.
This shoe can be a great option for strongman athletes due to its versatile toe box, stable construction, and budget-friendly price. The Do-Win Weightlifting Shoes deliver a stable midfoot and heel for heavy squats and cleans.
Once broken in, the toe box in this model also feels good and delivers a nice level of maneuverability for different training settings. Size-wise, this shoe’s toe box airs on the neutral side and is slightly wider than other weightlifting shoes on the market.
Another perk of the Do-Win Weightlifting Shoes is their price point and upper durability. This model costs $105 (often on sale for $95), so they’re a good shoe to beat up and not feel guilty for sinking a ton of money into them.
Best for Powerlifting
When it comes to weightlifting shoes for powerlifting, every athlete will have their preferences. Some athletes love competing and training in flat shoes like barefoot shoes or Converse Chuck Taylor All-Stars.
While others, like myself, compete in powerlifting with weightlifting shoes. Note, shoe selection for strength sports is all contextual based on what allows you to perform your best.
Top Pick: TYR L-1 Lifter
If you compete and deadlift with wider shoes and want a weightlifting shoe with a somewhat consistent toe box width then the TYR L-1 Lifter is a good option. This shoe has great stability for heavy low-bar and high-bar squats.
- Pros: TPU midsole and heel are stable, rubber outsole provides good traction, dual-straps promote security
- Cons: Upper lacks breathability and can feel heavy
- Max Weight Squatted In These (thus far!): 420 lb back squat, 375 lb front squat
- Effective Heel Height: 21mm/.83″
- Weight: 19.05 oz (for my size 10 model)
- Removable Insole: Yes
- Sizing: True to size for most. Size up a half-size for wide feet.
- Read My Review: TYR L-1 Lifter Review
- Runner-Up: Reebok Lifter PR II Review
TYR L1-Lifter
$199.99
Best For
- Weightlifting
- Squats
- Recreational Lifting
- Wider Feet
Falls Short
- For Narrow Feet
- For Budget-Conscious Shoppers
- For Long-Term Sole Durability
The TYR L-1 Lifter is my favorite pick for powerlifting and I enjoy its consistency and width. Shoes for squats for powerlifting can vary greatly depending on your squat style, anatomy, and mechanical needs.
If you’re someone who likes competing in powerlifting with lifting shoes then I think you’ll like the TYR L-1 Lifter for a couple of reasons. First, the TPU midsole and thicker rubber outsole have a nice level of stability for different lifting thresholds.
Second, the wider toe box is great for accommodating different foot anatomies, and compared to other weightlifting shoes you will get more width in the TYR L-1 Lifter. I like this because the toe box “feel” isn’t as drastic when switching to barefoot shoes for my deadlifts.
Third and lastly, the midfoot security is also solid on the TYR L-1 Lifter. With the heavier upper and dual straps, you should have a nice level of security. Plus, if you’re only wearing these for squat sessions they should last a while.
Top Pick for Wide Feet
An area where weightlifting shoes have consistently lacked is delivering good models for athletes and lifters with wide feet. As more companies dip their toes (literally) into wider-fitting shoes weightlifting shoes are slowly catching up.
Top Pick: TYR L-1 Lifter
The TYR L-1 Lifter has been a consistent and stable weightlifting shoe for squats, clean & jerks, and lower body days. This model’s increased toe box width has also been great for accommodating toe splay and it’s a good option for all lifters.
- Pros: Wider toe box is great for toe splay, TPU midsole and heel are stable, good upper security
- Cons: Upper lacks breathability, despite being “wide” they can still be a miss for feet wider than EE-width
- Max Weight Squatted In These (thus far!): 420 lb back squat, 375 lb front squat
- Effective Heel Height: 21mm/.83″
- Weight: 19.05 oz (for my size 10 model)
- Removable Insole: Yes
- Sizing: True to size for most. Size up a half-size for wide feet.
- Read My Review: TYR L-1 Lifter Review
- First Runner-Up: Reebok Lifter PR II Review
TYR L1-Lifter
$199.99
Best For
- Weightlifting
- Squats
- Recreational Lifting
- Wider Feet
Falls Short
- For Narrow Feet
- For Budget-Conscious Shoppers
- For Long-Term Sole Durability
The TYR L-1 Lifter is my favorite option for wide feet, and note, I have E-width feet. In the context of toe box width in weightlifting shoes, there isn’t a model that competes with the TYR L-1 Lifter.
This model’s main claim to fame is its width and I think most lifters will enjoy how much they can splay their toes in this model. Regarding width, I would compare the TYR L-1 Lifter’s toe box shape and construction to a Xero Shoes Prio (a popular barefoot shoe).
Outside of being wider than other weightlifting shoes on the market, the TYR L-1 Lifter also delivers a strong performance in the gym. This model is plenty stable for heavy squats and gave me no issues when squatting up to 440 lbs in them.
Additionally, the dual straps provide this shoe’s midfoot a nice level of security, so they should work pretty well for recreational lifting, weightlifting, and even functional fitness workouts.
Top Pick for Flat Feet
When it comes to the best lifting shoes for flat feet, it can also be tough to find shoes that will both feel comfortable and align with a flatter foot’s anatomy. Below are options that typically feel a little better for flatter feet.
Top Pick: NOBULL Canvas Lifter
If you want a relatively no-frills weightlifting shoe for a decent price that’s good for flatter feet opt for the NOBULL Canvas Lifter. I think this model will suit casual lifters and first-time weightlifting shoe buyers well.
- Pros: More comfortable fit for flat feet, good stability for heavy squats, anatomical-shaped toe box
- Cons: Toe spring can feel excessive, upper lacks breathability
- Max Weight Squatted In These (thus far!): 375 lb back squat, 335 lb front squat
- Effective Heel Height: 17.5mm/.68″
- Weight: 15.50 oz (for my size 10 model)
- Removable Insole: Yes
- Sizing: True to size (neutral width)
- Read My Review: NOBULL Canvas Lifter
- First Runner-Up: Reebok Lifter PR 3 Review
NOBULL Canvas Lifter
$149
Best For
- Recreational Lifting
- Squats
- Weightlifting
- Medium to Slightly Wider Feet
Falls Short
- For Flatter Toe Box Lovers
- For Exceptionally Wide Feet
The NOBULL Canvas Lifter is a strong option for flat feet. This model has steadily grown on me regarding its performance and I think it’s a decent option for flatter feet.
The NOBULL Canvas Lifter is designed to have a more anatomical-shaped toe box and it doesn’t have an aggressive arch or midfoot like some of the other lifting shoes in this list.
Regarding performance, the NOBULL Canvas Lifter is pretty standard across the board. This shoe features a high-density EVA foam for its midsole and heel so compression shouldn’t be an issue in this shoe when moving weight.
Additionally, the single midfoot strap and canvas upper do a pretty good job of promoting overall security when training. I also like that this model costs around $149.99 which is a lower price point than most premium weightlifting shoes.
Best Option for Beginners
If you’re new to weightlifting shoes, it can be pretty overwhelming when navigating which model to invest in. A good budget-friendly pair of weightlifting shoes will often fit the bill perfectly and give you a good base to jump from for your next pair.
Top Pick: Adidas Powerlift 5
If you’re new to weightlifting shoes and want a consistent model for a good price then I think you’ll like the Adidas Powerlift 5. These can be great beginner-friendly weightlifting shoes that deliver good stability and security for training.
- Pros: Strong option for beginners, good stability for squats, upper and strap provide good security
- Cons: EVA can lack snappiness and ground feedback, run narrow for wide feet
- Max Weight Squatted In These (thus far!): 405 lb back squat, 355 lb front squat
- Effective Heel Height: 15mm/.6″
- Weight: 14.40 oz (for my size 10 model)
- Removable Insole: Yes
- Sizing: True to size (neutral width)
- Review My Review: Adidas Powerlift 5 Review
- Runner-Up: Nike Savaleos Review
Adidas Powerlift 5
Best For
- Beginner Powerlifters
- Recreational Lifters
- Budget-Conscious Shoppers
Falls Short
- For Wide Feet
- For Quality
The Adidas Powerlift 5 is my favorite beginner-friendly lifting shoe. This model delivers a strong performance in the gym and has a price point that sits around $120.
This model features a high-density EVA foam heel and midsole, which is plenty stable for most beginners getting into weightlifting shoes. The midfoot strap on this model also does a good job supporting foot security when training.
The flexible mesh and canvas upper also do a good job of supporting this shoe’s breathability. I also like the rubber outsole and the level of tread you get with the Adidas Powerlift 5 on rubber gym floors, wooden platforms, and machines.
Another reason why I like the Adidas Powerlift 5 for beginners is their overall versatility. They do a good job for a variety of training contexts so if you’re trying to figure out the “when to wear” for weightlifting shoes and your training, they’re a good pick.
Top Pick Narrow Feet
When testing and assessing the lifting shoes for narrow feet there are two criteria I look for. First, do the shoes work for narrow feet, and will they provide the security narrow feet need? Second, I assess how the shoe performs across the board for various lifts.
Top Pick: Nike Romaleos 4
If you want weightlifting shoes that have a narrower width and stable construction then the Nike Romaleos 4 can be a great option. This shoe’s upper is secure and the dual straps lock the foot down well for big lifts.
- Pros: Good stability for heavy lifts, dual straps provide ample upper security, outsole grips different floors well
- Cons: Upper can feel limiting for high-volume feet, toe box isn’t the widest
- Max Weight Squatted In These (thus far!): 405 lb back squat, 355 lb front squat
- Effective Heel Height: 20mm/.78″
- Weight: 12.90 oz (for my size 10 model)
- Removable Insole: Yes
- Sizing: True to size (neutral/narrow width)
- Read My Review: Nike Romaleos 4 Review
- Runner-Up: Inov-8 Fastlift Power G 380 Review
Nike Romaleos 4
$200
Best For
- Weightlifting (Snatch and Clean & Jerk)
- Squats
- Exercises Where a Heel Wedge Is Desired
Falls Short
- For Wider Footed Athletes
- For Cost-Efficiency
The Nike Romaleos 4 is a consistent and strong pick for lifters with narrow feet. Compared to other weightlifting shoes, this model does a good job for narrow feet for two specific reasons.
First, the fit of this model is what I would describe as neutral with a bias towards being more narrow. Second, the upper volume in this shoe is pretty low so it gives you a snug fit through the midfoot and toe box.
If you often find that you’re sliding around in weightlifting shoes or as though you can’t get them tight enough, I don’t think you’ll have these issues with the Nike Romaleos 4.
The Romaleos 4’s TPU heel provides a nice solid base to lift on and this shoe’s dual strap system provides a nice level of midfoot security. For squats, weightlifting, and recreational lifting, the Nike Romaleos 4 does a good job.
How Should Weightlifting Shoes Fit?
When sizing weightlifting shoes, I often suggest having around a .5 inch of space at the end of your toe box. This is typically a good metric to work off of for most weightlifting shoes.
Having around a half inch of space will typically give you enough room in the toe box to not feel cramped, but it will also allow you to tighten your shoes enough to prevent sliding into the toe box when training.
Before investing in new weightlifting shoes, I’d highly suggest making sure the shoe aligns with your foot anatomy. Some shoes will have different upper volumes and widths, which will make them better or worse for your individual needs.
My advice is to always look at reviews on a shoe’s product page for feedback from others and to cross-reference with other long-form reviews. You can also always reach out to me if you have additional weightlifting shoe questions.
Can Beginners Wear Lifting Shoes?
Absolutely. There is no set rule for when you can wear lifting shoes for training and a beginner can wear these shoes to promote their performance with squats, clean & jerks, and snatches.
Beginners Can Absolutely Wear Lifting Shoes
In my coaching opinion, lifting shoes can be great tools to have on hand so you can rotate your footwear based on your training needs. For example, if you like squatting with an elevated heel versus in flat shoes, then they can be a great supportive tool for your training.
Plus, you can then rotate your shoes based on what you find helps you perform the best based on the workout you’re doing. This is a strategy that I and a lot of lifters use when chasing specific performance and lift-focused goals.
On top of this, if you find yourself wanting heel elevation for your squats, then a weightlifting shoe is a much better option than using a plate under the heel as a weightlifting shoe’s sole will give your foot more surface area which can then, in turn, can increase your stability and balance.
The takeaway point here is that beginners can certainly wear weightlifting shoes and I think it can be counterproductive to “wait for the right time” to invest in a good pair. Think of weightlifting shoes as tools, and you want the right tools for certain types of jobs.
Coaching Tip: If you’re brand new to weightlifting shoes, I’d suggest wearing them for training sessions where you’re working on sub-maximal loads to get used to this style of footwear as opposed to going super heavy right away.
Using a tempo can also be great to help you “feel” the difference when wearing these shoes compared to your normal workout shoes.
Will Weightlifting Shoes Help My Squat?
Weightlifting shoes can be useful tools for promoting stronger squat performance. If you’re investing in your first pair of weightlifting shoes and you’ve been training in flat shoes like Vans, then I’d suggest acclimating to this style of footwear slowly.
For example, when you go from a flat shoe to a heel-elevated shoe it’s normal to see your form also change in certain lifts. A weightlifting shoe’s elevated heel will change your foot’s position, which will then shift your ankle, knee, hip, and torso mechanics.
In simplistic terms, a shoe’s elevated heel will typically allow you to feel like you can more comfortably track the knees over the toes while achieving more squat depth and maintaining an upright torso.
Weightlifting shoes can help promote better squat mechanics because they can help you better balance the barbell over the midfoot when squatting and promote overall stability which can help with power production, in addition to the aforementioned balance benefit.
How to Clean Weightlifting Shoes
To properly clean weightlifting shoes, I’d suggest using a spot-clean technique. This is what I also recommend doing for training shoes and it’s a cleaning technique that should help you get more out of your shoes.
Since weightlifting shoes cost a little more than traditional training shoes, it can be super useful to prolong your investment by taking good care of the shoes and keeping them relatively clean.
- Step 1: Grab a washcloth, a soft soap (void of harsh dyes and fragrances), and some lukewarm water.
- Step 2: Wipe down and spot clean areas that have signs of dirt buildup by putting a little soap on your washcloth and getting it a little damp.
- Step 3: After you’re satisfied with your work, remove the shoe’s insoles and place them in a dry area.
By doing this every few months, you can easily make your weightlifting shoes last longer and get more for your investment. For gym bag users, it can also be a good idea to either open your gym bag post-training session to let it air out or to remove your shoes entirely.
When to Use Weightlifting Shoes
There can be multiple reasons why you’d want to use weightlifting shoes in the gym and for your training. A weightlifting shoe’s use will typically be based on how you train and your anatomical needs.
Generally speaking, you’ll use weightlifting shoes for the following:
- The Sport of Weightlifting (snatch and clean & jerk)
- Strength Sports Like Powerlifting, CrossFit, and Strongman (if you like squatting with an elevated heel)
- Squats
- Accessory Exercises Where An Elevated Heel Is Desired
A weightlifting shoe will essentially replicate what a heel wedge does for your training. That being said, there are countless reasons why and when you’d want to use weightlifting shoes for your training and this will be based on your individual needs.
Flat Shoes Vs Weightlifting Shoes
A common question that I receive from clients and on YouTube is about the use of flat shoes versus weightlifting shoes. When considering your footwear for training, and more specifically, squats and weightlifting, it can be useful to acknowledge the demands of the activity.
0mm Heel-to-Toe Drop Vs 15-25mm Heel-to-Toe Drop
Shoes like barefoot shoes, Vans, and Converse have a 0mm heel-to-toe drop or zero-drop construction. This means that when you’re wearing these shoes your feet will be flat with the ground with no heel elevation.
A weightlifting shoe will have anywhere from .5 inches to 1 inch of heel elevation, which puts the foot into a plantarflexed position when wearing these shoes. Plantarflexion means that your toes are flexed downwards below the heel (dorsiflexion is flexing upwards).
The way a flat shoe and an elevated heel shoe will feel for your lifting and squatting can feel drastically different depending on your lifting mechanics and anatomy. Anatomical differences like hip structure, femur neck length, and femur head shape can influence this.
Heel Elevation Can Be Great for Taller Lifters
For example, some taller lifters may find that it feels nearly impossible to hit quality squat depth with good mechanics in flat shoes while a shorter lifter or more mobile lifter may have no issues with this style of footwear.
This is important to recognize because if you can understand what shoes allow you to perform your best for certain lifting contexts, you can select the gear that helps you perform your strongest.
Rotating Between Flat and Heel Elevated Shoes Can Be Good for Goals
In my coaching opinion, there’s no inherent benefit to only wearing flat shoes or only weightlifting shoes. I like to think of shoes as tools and you’ll want to pick the footwear that allows you to perform your best at high thresholds.
From a programming point of view, I squat best with weightlifting shoes as I’m a lanky guy with mediocre mobility. This means that I’ll wear weightlifting shoes when I’m prepping for a meet or I’m pushing high intensities in sessions, then opt for flat shoes which I feel less comfortable in for lower threshold workouts and activities.
This allows me to have a variance in the range of motion demands that I’ll experience while training with different shoes which can be great for things like sport carryover and exposing my ankles/feet to different environments which can translate to building tissue strength.
Long story short, I’d suggest playing with different types of footwear while training. You’ll likely find that you enjoy what type of footwear for certain workouts over others. This is normal and it’s important to recognize what allows you to perform your best.
What to Look for In Weightlifting Shoes
When you’re looking into buying either your first pair of weightlifting shoes or your next pair, there are a few key construction details that I’d suggest paying attention to.
Since weightlifting shoes have a higher price point and increased level of specificity to their constructions, it’s a good idea to make sure you’re investing in a shoe that best aligns with your needs.
In my coaching and reviewer opinion, there are five key things to look at in a weightlifting shoe before investing in them.
1. Quality-Built Outsole
Ideally, you’ll want a shoe with a strong and well-built outsole to promote traction and long-term durability. Avoid weightlifting shoes that utilize any material than rubber, in my opinion.
2. Well-Built Midsole/Heel
When it comes to long-term durability and performance, I’d suggest exploring shoes with heels first built with TPU, then wood, high-density foam, and stacked leather in that order.
3. Good Midfoot Security
Midfoot constructions built with thicker straps, metal anchors for the straps, and double-stitching will usually last longer and give you the best security.
4. Reinforced Upper Constructions
Upper constructions can be huge for preventing spillover when catching weight and for promoting long-term durability. Look for uppers that have reinforced stitching and curated overlays.
5. Proper Fit for Your Foot
Every weightlifting shoe will fit slightly differently, so doing a little research to identify different fits can be great for your comfort and performance. I’d suggest looking at a shoe’s fit in my reviews and reviews on product pages.
If you can nail these five construction features in your next pair of weightlifting shoes, then you should be well on your way to quality pair that should last a while and perform well.
Why Trust That Fit Friend Weightlifting Shoe Reviews
When it comes to testing and reviewing weightlifting shoes, there’s a lot of lifting and note-taking that goes on. I’ve been reviewing weightlifting shoes for over 6 years and my educational background is in Exercise Science.
I blend my shoe review knowledge with my educational background to assess how a weightlifting shoe performs and influences aspects like biomechanics.
Every weightlifting shoe is built slightly differently and how they interact with the ground and feet during squats, clean & jerks, and snatches will have variance.
For every weightlifting shoe review, I assess a shoe’s durability, performance, fit, and how I think they compare to other weightlifting shoes with their price point and construction.
On that note, I recently wrote an article discussing how I review shoes, and if you want to learn more about my processes I’d suggest checking it out. Also, always feel free to reach out or hit me on YouTube if you want to learn and see more of my shoe testing.
Frequently Asked Questions (FAQ)
Q:Can beginners wear lifting shoes?
Q:Should you deadlift in weightlifting shoes?
Takeaway Thoughts
There are countless weightlifting shoes on the market and each model has its list of pros and cons. Weightlifting shoes can be useful tools in the gym and for your training based on your individual needs.
When looking into new weightlifting shoes, I’d highly suggest checking out the differences that exist between the market’s current models to ensure you find a pair that fits your needs best.
If you have additional questions on any of the weightlifting shoes featured in this round-up, drop a comment below or reach out to me personally via Instagram (@jake_boly or @that_fit_friend).
