Grounded in Strength: How Lifting Shoes Improve Your Performance
Lifting shoes and whether or not someone should invest in a pair for their lifting is one of my most opinionated topics while simultaneously being one of the least significant at the same time. Traditionally, I don’t lead with discussing lifting shoes with patients early on as there are much more important topics such as training frequency or lifting technique that play a much larger role. But over time, as we develop consistency and skill with the sport, these things become more important to the conversation.
Lifting shoes, whether talking trainers or powerlifting shoes, offer several key benefits that can help improve performance during training, especially in lifts like the squat, deadlift, and plyometrics. Here’s a breakdown of their main advantages and why they might be a great addition to your holiday gift list this year:
1) Stable and Grounded Base of Support
Many athletic or running shoes traditionally have a soft or flexible sole that is responsible for absorbing ground reaction forces in order to tolerate the repetitive impacts of their sport. In contrast, lifting shoes have a flat, hard sole that provides a stable, non-compressible base. If our goal is to generate as much force as possible to move heavier weight, that non-compressible base allows for better force production and capacity to drive into the ground. The more force production you generate, the more weight you lift.
2) Elevated Heel & Ankle Flexibility
Specific to powerlifting shoes versus trainers, powerlifting shoes are designed with a 20mm heel drop. Meaning, the heel is elevated creating a more balanced position in the shoe. This can become helpful when it comes to those with limited ankle flexibility. By elevating the heel in our squat it assists mobility allowing for greater depth and reduced compensation.
3) Foot and Ankle Support
Many shoes come with velcro straps or tight lacing systems, which help keep your foot locked in place. Furthermore, lifting shoes are designed to offer additional support around the ankle. A snug and secure fit prevents any unwanted movement inside the shoe, ensuring your foot stays stable during the lift. As you can imagine, the heavier a weight is, the less unwanted funny business we want in order to safely and effectively move the weight.
4) Specifically Designed for Lifting
My line that I tell people is, “You buy soccer cleats for soccer, you buy baseball cleats for baseball, and you buy lifting shoes for weightlifting.” Lifting shoes are made of high-quality, durable materials designed to withstand the stress of heavy lifting and constant wear and tear. The soles are often made of materials like leather, rubber, or polyurethane, which are built to last and maintain their shape over time. The end result is lifting shoes become a tool in the conversation to improve our performance.
While training and powerlifting shoes can provide many benefits, they may not be necessary for every lifter. Again, there is much lower hanging fruit early on, such as consistency, a good program, and lifting technique. But for those who are getting more serious about weightlifting and looking get to that next level, the investment in a good pair of lifting shoes can be a game-changer.
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