Best Weightlifting Shoes for 2024
Since weightlifting shoes are a unique type of footwear, we got feedback from experts on the qualities you should look for when purchasing these shoes.
They are sized accurately: Weightlifting shoes tend to be sized to match the size of your feet. “This is because you don’t want to move in the shoe at all when doing squats or Olympic lifts, because the shoe is supposed to move securely with you during the lift,” says Matt Scarfo, a certified personal trainer with the National College of Sports Medicine. Matt Scarfo explains.
Additionally, you need to make sure the shoes are stable and supportive. “They shouldn’t be too comfortable to walk around in because the platform of the shoe should be rigid so you can put all the force through the shoe onto the floor,” says Scarfo.
Chen FengThe American College of Sports Medicine-certified exercise physiologist adds that if you have wide feet, it’s perfectly fine to size up half a size to make the shoe more comfortable. “Also keep in mind that weightlifting shoes won’t do much for flat feet because they don’t provide cushioning for the bottom of the foot,” Tran explains, adding, “It depends on whether you’re doing exercises to improve the strength of your arch and calf muscles. “
“Don’t buy by brand; buy by fit, because you’ll need to try on different brands of shoes to see which one works best for you,” says Tran. “It doesn’t matter how cool the shoe looks or how many high-tech features it has, because if they’re uncomfortable, your workout is going to be difficult,” she points out. When shopping for weightlifting shoes remember that comfort and stability are key.
High heel: One style of weightlifting shoe you will come across is the high heel shoe. They usually have laces and Velcro straps on the top to keep your feet extra secure. These shoes are the best choice if you practice Olympic weightlifting exercises including clean and jerk or snatch. This can also be helpful if you are doing an exercise like squatting and trying to deepen your squats.
“High-heeled weightlifting shoes can help those with limited ankle mobility by elevating the heel and reducing the angle between the tibia and instep, thereby increasing squat depth,” Scarfo explains. He says you should only use these shoes for squats and Olympic lifts because they provide a stable base for the squat and use your hamstrings to lift it up.
That’s all they’re good for. “You definitely don’t want to use high-heeled weightlifting shoes for deadlifts because these shoes will shift your center of gravity forward, causing you to use your back too much to perform the deadlift and increasing your risk of injury,” he warns.
Flat shoes: There are also weightlifting shoes that fall into the flat or simple shoe category. They are sturdy, flat, and have a zero-drop sole, which means there is no height difference between the heel and toe. “If you choose a no-frills training shoe, look for good ankle support, excellent traction and a flexible sole,” says Tran. The flexible sole will help optimize performance in everything from plyometrics to weightlifting.
This style tends to be more versatile because unlike high-heeled weightlifting shoes, it can be used for all weightlifting and even cardio exercises. “However, these won’t help you squat without a little stretching,” says Scarfo. This doesn’t mean it’s impossible to get proper ankle flexion when squatting without heels.
Scarfo recommends foam rolling, stretching your calves, and doing lots of ankle stretches before weight training to prepare your Achilles. This should also include a long warm-up so that your body is ready to stabilize your ankle during these exercises.
