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UA Flow Dynamic Review | Okay Option for Hybrid Workouts?

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The Under Armour Flow Dynamic is a new training shoe designed to give you a wide range of versatility. As someone who does a lot of hybrid training, I was intrigued by the UA Flow Dynamic’s promises.

I was curious about how this model would compare to the strong-performing UA TriBase Reign 5 and in what contexts it would excel. The Flow Dynamic makes sense if your workout entails a blend of light lifting, explosive work, and running.

Overall, this shoe does have a nice level of versatility, and I think it will make sense for certain lifters and athletes.

If you need a “true” hybrid training shoe for short runs and light strength workouts then the UA Flow Dynamic can be a great pick. This shoe’s Flow midsole is responsive and comfortable and this shoe is lightweight and breathable.

UA Flow Dynamic Review

Who Should Invest In the UA Flow Dynamic?

In my opinion, the UA Flow Dynamic could best be described as a training shoe that can also serve as a pseudo-running shoe. What I mean is that it’s a little more stable for lifting and cross-training compared to a traditional running shoe.

In addition, the UA Flow Dynamic has less heel bevelling and toe spring than other running shoes, which makes it more suitable for a range of workouts that involve some running.

UA Flow Dynamic for Running

If you train more athletically and need a shoe that’s a little more responsive than other versatile training shoes like the UA TriBase Reign 5 and Reebok Nano X3, then the UA Flow Dynamic makes sense.

This shoe has been comfortable for most of my hybrid sessions where I was running between 1-4 miles at varied paces and it did a sufficient job for plyometrics and lighter strength accessories.

UA Flow Dynamic for lifting

I could also see this shoe being a good pick for anyone tackling HIIT workouts and classes on a routine basis as they can be more forgiving regarding their comfort compared to models like the Nike Metcon 8 and UA TriBase Reign Vital.

UA Flow Dynamic


UA Flow Dynamic Product Shot

Best For

  • Light Strength Training
  • Short/Fast-Paced Runs
  • Athletic-Style Sessions
  • Casual HIIT Workouts/Classes

Falls Short

  • For Heavy Lifting
  • For Foot Security
  • For Advanced Plyometrics

Who Shouldn’t Invest In the UA Flow Dynamic?

If you’re exploring the UA Flow Dynamic, then it’s important to understand that this shoe is going to have limitations. For starters, this shoe is not going to be the best training shoe for serious lifting, CrossFit, and cross-training.

This model will lack stability for heavier strength training sessions, and it won’t have the durability that you’ll want for workouts that can cause abrasion on the upper or sole of this model.

On top of this, I don’t think you’ll want to use the UA Flow Dynamic for a ton of turf and outdoor sessions as the soles of this shoe are built with foam compared to rubber. Foam-soled shoes can break down faster when running and doing a lot of agility work outdoors.

UA Flow Dynamic for agility

I also found myself sliding around a lot on turf when doing sled pushes and multi-directional work, so if you’re primarily working out on this surface then I think you’ll want to pass on this shoe.

So, while the UA Flow Dynamic is comfortable and does a good job in some training settings, I don’t think it will be the best training shoe for those who are super specific with their workouts, and there are better options on the market.

UA Flow Dynamic Pros

Over the course of my testing and training in the UA Flow Dynamic, I found a few pros to really enjoy with this shoe.

  1. Good Training Shoe for Running
  2. Flow Midsole Is Responsive for Plyometrics
  3. Upper Breathes Well and Is Comfortable

The first thing to like about the UA Flow Dynamic is that it can serve as a strong hybrid-focused training shoe. Note, when I reference hybrid training I mean blending strength and running together in a singular workout session.

Compared to other training shoes that can work for running, this model will feel much more like a traditional running shoe regarding its sole construction. When running up to 4-miles in a workout session, this model felt seamless and responsive.

UA Flow Dynamic for light strength training

If you like to start or finish your workouts with a few miles and you want a singular shoe that you don’t need to change during your workouts, then I could see the UA Flow Dynamic making sense just make sure you’re not going super heavy with strength work.

Another aspect to like about the UA Flow Dynamic is that its Flow midsole provides a nice level of responsiveness for basic plyometrics and explosive training on rubber gym floors.

UA Flow Dynamic for jump rope

When you’re driving through the forefoot in this shoe you get a nice level of “pop” which is great for things like box jumps and more basic explosive work. However, I do think this shoe’s responsiveness has some limitations and I’ll discuss those below in my cons.

For the Flow Dynamic, I think if you prefer training shoes that are a little more forgiving regarding their cushion and feel when absorbing landings and you primarily train on rubber gym floors, then the Flow midsole will be a good match for your preferences.

UA Flow Dynamic

The final aspect to like about the UA Flow Dynamic is its IntelliKnit upper. I found the upper in this model to hug the foot fairly well for casual contexts and I enjoy its level of breathability for certain training contexts and environments.

This is also a feature that I think helps contribute to this shoe’s running performance because it gives this model a “wispy” and lightweight feeling.

UA Flow Dynamic Upper Construction

There’s also a pseudo-bootie-style construction in this shoe that I think some will enjoy for its easiness of getting this shoe on and off. I do wish the upper was more rigid, though, because it can feel limiting at times, and I’ll cover this in my cons below as well.

UA Flow Dynamic Cons

Despite enjoying the UA Flow Dynamic for certain workouts, there are definitely a few cons to note about his shoes before investing in them.

  1. Will Have Limitations In the Gym
  2. Upper Security Might Be Hit Or Miss
  3. Outsole May Lack Durability In Certain Contexts

The first drawback that comes along with the UA Flow Dynamic, which I briefly discussed above, is that this shoe will have some limitations in the gym, more specifically with lifting, serious cross-training, and functional fitness.

If you’re looking at this shoe and wondering if it can support things like 405 lb deadlifts and 315 lb squats, then I’d suggest looking into cross-training shoes that will be better optimized for this performance ask.

UA Flow Dynamic Midsole

I noticed the Flow midsole started to compress past 255 lbs on squats and 315 lbs on deadlifts, so I’d suggest capping your loading there in this shoe. Plus, this model will lack stability and traction for heavy machine work on the leg press and hack squat.

For functional fitness, you’ll also want to pass on this shoe for workouts that include burpees, heavier lifting, and any form of rope climbing. All of these factors will cause durability or performance to decrease with this model. Note that they can work for WODs with running and light circuits.

UA Flow Dynamic IntelliKnit Upper

Another drawback that some may want to keep in mind with the Flow Dynamic is that the IntelliKnit upper may lack security for certain exercises like broad jumps and skater strides, which I almost rolled my ankle doing.

For both of these exercises, I noticed my feet sliding around in the toe box of this shoe and I think that’s because these exercises are forefoot dominant that the knit lacked rigidity to really lock my foot in place.

Testing the UA Flow Dynamic for multi directional work

I also had traction issues when doing explosive work on turf on these. On Under Armour’s product page, they have athletes training on turf, which confused me because these shoes were pretty lackluster on this surface.

When doing sled pushes with 4-plates which isn’t that much load I was having a ton of slip issues and could barely get traction in these shoes and I was sliding during broad jumps during my take-off and landing phases.

Performance Assessment

To break down the performance of the UA Flow Dynamic, I’ll cover how this shoe performs in three key categories. I’ll discuss how they performed for lifting, versatile training, and short runs.

Since this shoe is designed to be a hybrid-style training shoe, I wanted to make sure I put them to the test in its intended categories of use.

UA Flow Dynamic Performance Breakdown

Testing the UA Flow Dynamic for Lifting

For lifting, the UA Flow Dynamic will be okay for lighter strength training sessions, but they’ll have limitations when it comes to stability. If you’re buying this primarily for versatile workouts and running with strength as a secondary need, then you should be okay.

To give you context, I started to notice the midsole compress around 255 lbs on squats and 315 lbs on deadlifts and this was even pushing it a bit, in my opinion. On top of this, I also wasn’t a fan of the Flow Dynamic for things like cleans.

Testing the UA Flow Dynamic for weight training

Since the upper in this shoe lacks rigidity and security, I wouldn’t want to do any form of heavier lift that has the feet moving to a high degree due to spillover reasons. In addition, the grip on this shoe isn’t the best for heavier machine work.

For Under Armour training shoes dedicated to strength work, you’ll want to explore models like the Reign 4, 5, or Vital, as these cross-training shoes will give you much more stability for heavier lifting sessions. 

Testing the UA Flow Dynamic for strength work

That being said, if your only goal is using these for lighter days or accessory exercises, then they should be okay, I just don’t think they’ll be your best for any form of heavier or more dynamic strength work.

Testing the UA Flow Dynamic for Versatile Training

Upon my first impressions, I enjoyed the UA Flow Dynamic for versatile training and I think there are contexts where this shoe will do a good job. For example, if you’re primarily training on rubber gym floors, then I think you’ll get more out of this regarding traction.

For contexts, when tackling sessions where I was doing things like box jumps, kettlebell snatches, and walking lunges, these shoes performed well and the Flow midsole gives them a nice “lively” feel for basic plyometrics and dynamic work.

UA Flow Dynamic for Sled Pushes

I could also see these shoes being a decent pick for HIIT workouts and class-style training, especially for those that like a little more cushion and base to train on.

Outside of the above contexts, though, I wasn’t the biggest of the Flow Dynamic for versatile training as my sessions for more serious. The upper security lacks when you’re doing lateral work and more advanced plyometrics like broad jumps.

Testing the UA Flow Dynamic for Versatile Training

On top of this, the outsole does not provide enough traction on surfaces like turf to make this shoe truly great for versatile training. I think this model will be a letdown for athletes who are investing in them for serious versatile sessions.

Testing the UA Flow Dynamic for Short Runs

When it comes to short runs, I primarily used the UA Flow Dynamic for my hybrid training sessions that ranged from 2.5-4 miles. These runs entailed quicker miles and 400-meter and 800-meter intervals.

Full disclosure: I did not run longer than four miles in this shoe for any one workout. If you’re interested in this model’s long-run performance, you’ll want to explore more running-focused reviews for this shoe.

Testing the UA Flow Dynamic for running

For my running sessions on the treadmill and Assault Runner, I enjoyed the performance of the UA Flow Dynamic. This shoe is comfortable and I think if you’re using them for shorter fast-paced runs, then you’ll like their performance as a whole.

The knit upper also breathes well, which is great when transitioning from strength work into running if you’re doing circuit-style training. My only concern with this model is that it may not be your best shoe for outdoor runs.

Testing the UA Flow Dynamic for short runs

Since this model has a foam outsole, I don’t think you’ll get as much durability out of them compared to running shoes with rubber outsoles. In my opinion, the Flow Dynamic will be a better indoor running/training shoe.

UA Flow Dynamic Sizing

For the UA Flow Dynamic, I think most lifters and athletes should be safe going true to size in this model. This shoe’s length runs pretty true and they have neutral-width, or regular fit, per Under Armour’s site.

Testing the UA Flow Dynamic sizing

I think if you currently wear Under Armour training or running shoes, then going with your normal is the safe call in the Flow Dynamic. Now, I do think there is one sizing exception with this model.

For narrow feet, you may want to size down a half-size if you do a lot of explosive work. With the IntelliKnit upper, I think you’ll want to have this shoe fitting a little snugger in your context to prevent sliding around in this model.

  • UA Flow Dynamic Sizing Thoughts: True to size for most.

UA Flow Dynamic Sizing and Fit Assessment

If you have additional sizing and fit questions on the UA Flow Dynamic, drop a comment below and I can help you out.

Price Breakdown

For the UA Flow Dynamic, you can expect to pay $130 USD. This price point is similar to most premium running shoes and training shoes on the market.

If you’re wanting a training shoe that feels a little more “running shoe-like” with its cushion and you plan to use them primarily for HIIT and athletic-style sessions on rubber gym floors, then I could see this shoe making sense.

Testing the UA Flow Dynamic fit

For everyone else, I would actually say pass on this shoe as you can find better-performing training and running shoes for similar prices that will be stronger performers in different niches.

I didn’t find this training shoe to tick enough boxes to justify spending $130 when its performance was only sub-par. I also think there are better “hybrid-esque” shoes on the market that deliver better performance for lifting, turf work, and light running.

For example, the Reebok Nano X3 will give you a better lifting performance, and it’s okay for short runs, and models like the Inov-8 F-Lite 245 can be solid with strength training, short runs, and turf work

Construction Details

Below I’ll break down some of the key construction details to know about the UA Flow Dynamic that can influence this shoe’s performance and durability.

  • Heel-to-Toe Drop: 8mm
  • Weight: 9.4 oz (for my size 10 model)
  • Removable Insole: Yes
  • IntelliKnit Upper Construction
  • Flow Midsole
  • Internal Shank
  • Lateral TPU Wrap
  • Plus Heel Collar
  • 5 Core Eyelets

If you have additional construction-related questions about the UA Flow Dynamic, drop a comment below.

Takeaway Thoughts

The UA Flow Dynamnic is just an “okay” shoe. It’s designed to be this “all-in-one” style shoe for working out, but the more I’ve used them, the more I’m found them to actually a “master of none”.

I like the idea behind the Flow Dynamic, I just don’t think this iteration delivers a strong enough performance to warrant its price for most athletes and lifters.

There are some cases and preferences where I could see this shoe being useful, but I think for most athletes and lifters, you’ll be better suited to find shoes that are a little more specific in nature.

If you have additional questions about the UA Flow Dynamic, drop a comment below or reach out to me personally via Instagram (@jake_boly or @that_fit_friend).

Jake Boly, CSCS, MS Sports Science

Jake Boly, CSCS, MS Sports Science

Jake Boly is the Founder and Editor-In-Chief of That Fit Friend. He's often regarded to as a go-to resource in various performance shoe communities. He’s been formally reviewing shoes and training gear for over 7 years and has hand-tested over 400 pairs of shoes. Jake is known on the internet and YouTube for blending his review process with his educational, strength sports, and personal training background.

Jake has a Masters in Sports Science, a Bachelors in Exercise Science, a CSCS, and he's been personal training for over 10 years helping hundreds of clients get stronger, lose weight, and accomplish their goals. He uses his exercise science brain and personal training background to make curated and thoughtful review content on the fitness gear he's testing.

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