What should you look for in a weightlifting shoe?
Stability is key for weightlifting footwear. Shoes made with sturdy materials and a stiff, wide sole will contribute to that grounded feeling you want while strength training, Dr. Gremillion says.
On that note, Thompson says you don’t want too much cushioning underfoot, because excess padding can throw off your form and balance. We love a good foam-laden sneaker (and your shoe can have some cushioning if you plan to use it for cross-training), but a harder sole is the better choice for strictly lifting.
While some weightlifting shoes are relatively flat-soled, meaning they have a minimal drop in height between the heel and the toes, or are completely flat (also known as zero-drop), others feature an elevated heel—the best heel height for you really comes down to personal preference, Dr. Gremillion says. The former enables you to push through your heels, helping you move the weights up with more force, which is particularly useful for exercises like deadlifts. On the other hand, an elevated heel increases your ankle’s range of motion, which can help you maintain your posture and get deeper into certain lifts, like back squats, Thompson explains. Dr. Gremillion adds that shoes with raised heels may be useful if you’re working on improving form, as they can help 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 can find lower and higher options (trying on a few different pairs can help you find your preferred height).
If you like a more snug fit, consider a pair that has both traditional laces and an adjustable midsole strap—that combination should keep your feet from shifting mid-rep. If you have sweaty feet, look for a shoe with mesh panels and perforation holes, which can allow for breathability without sacrificing structure.
Ultimately, the shoe you choose should make you feel comfortable and confident, and not distract you from your lifts, Dr. Gremillion says.
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