If you’re new to the gym or maybe you’re a veteran but you’ve never given much thought to how what type of shoe you’re wearing impacts your performance and start noticing how some people are walking around barefoot, others are changing shoes between exercises or maybe you’re just looking for new gym shoes.

There are gym shoes, and there are gym shoes!

Let’s look at the different types of gym shoes, and what benefits each might bring to you depending on your current gym routine. For the purpose of this article, we’re not going to look at generic trainers but will focus on a few types of specific gym shoes.

Photo by Victor Freitas on Unsplash

The ‘WOD’ shoe

Whilst not a ‘generic’ trainer, it’s the all-rounder. Jack of all trades and master of none. Current examples of this shoe are the Nike MetCon series, the Reebok Nano series and the NoBull Trainer. I’m not going to review each of those in turn, although I do personally recommend the Nike MetCon but have yet to try any from the NoBull line.

What are these for?

These shoes are different from standard trainers or running shoes in that they have got a flat sole with a slight rise in the heel and are re-enforced all-around in order to keep durability and grip during exercises such as rope climbs. The flat soles and heightened heel are meant to give these all-rounders some of the benefits you’d get from lifting shoes (read on to find out more about these) giving the wearer more stability, flexibility, grip and balance in exercises such as the squat and the olympic lifts (clean and jerk / snatch).

Who are these for?

The target market for these shoes is generally the crossfit community or those that participate in a program with a mixed focus ranging from heavy barbell work and occasional olympic lifts to conditioning exercise ranging from box jumps to running and everything in between.

It’d be my recommendation to own a pair of these if you’re only going to own one pair of gym shoes. They will fair you much better in the gym than a traditional running shoe and will perform very well in their role as a multi-purpose shoe.

The Lifting Shoe

Many of you will have seen people in the gym wearing lifting shoes, even if they are not training the olympic lifts they are designed for. These are shoes with a very flat sole with almost no tread and have a pronounced elevated heel and are made from durable materials. They will also often have an additional velcro seal as well as the normal laces and be slightly heavier than your traditional shoe. Examples of these include the Adidas Powerlift and Power Perfect range, the Reebok Lifter range, the Nike Romaleos, the NoBull Lifter and the Do-Win weightlifing range.

The Snatch — Lifter wearing weightlifing shoes

What are they for?

As the name suggests, they are primarily designed for weightlifting, meaning both the snatch and clean & jerk and powerlifting. The design ensures that you get maximum grip and a secure fit in order to give you stability and make you feel more locked in and cemented to the ground. In addition to this, the elevated heel is designed to give you a better mechanical angle in the squat giving your ankle more support in order to reach the bottom of the squat.

Nike Romaleos 3 XD

Who are they for?

These shoes are for experienced lifters who have already got a good squat technique. Due to the elevated heel, the demand for flexion is reduced allowing you to get a more stable position in a deep squat. This should not be used by those with reduced flexibility as a cover up. If you’re still getting to grips with proper squatting technique that you’d be better using a standard shoe since covering up for mobility issues will come back and bite you later.

If on the other hand, you are moving into the more advanced, heavier space in either the powerlifting lifts (squat, bench, deadlift) or olympic lifts then these will be an invaluable asset in giving you the stability base and support you need when shifting very heavy weight. These are serious shoes for serious lifters and I cherish my pair of Adidas Power Perfect IIs.

If you do want to improve your mobility, I’d highly suggest you check out Kelly Starrett.

(Side note: These shoes are also badass but you’ll look like a tool if you’re wearing them on your first day at the gym on the treadmill.)

Barefoot

As the name suggests, you could just take off your shoes and lift barefoot. We should all spend a bit more time barefoot as this strengthens and stretches the muscles, tendons and ligaments in your feet, ankles and calves. This helps prevent injury, knee strain and back problems. Not only that, but because it works muscles not used when you’re wearing shoes, it strengthens and stretches your core, helping keep your posture upright, and your balance spot on.

Today’s population are over-reliant on wearing super cushioned shoes and then wonder why they get injured after a long walk and opt for a shoe with even more support and cushioning. Ironically, the fact that they are wearing such cushioned shoes all the time is why they don’t have the strength and flexibility in their foot in the first place. (rant over)

But should you lift barefoot?

Firstly there’s the obvious risks of dropping something on your foot, stubbing it, being stepped on or stepping on something causing unnecessary pain and injury and for that reason, some gyms won’t allow it. Those aside there are great benefits to be had from lifting barefoot.

In addition to the benefits listed above, barefoot training gives you better proprioception, or the ability to feel the ground (funny that?). This is particularly useful in exercise where you use your legs such as squatting and deadlifting but also helps in not so obvious exercises such as benching and overhead pressing.

Arnold deadlifting barefoot

The reason for this is improved balance and grip by being able to use your toes to grip the ground directly. A further benefit is that in many exercises, you generate power from the ground up. Our feet our (mostly) the only contact we have with the ground and we use this contact when generating the force and power that goes into lifts. When you’ve got a cushion between your foot and the ground (i.e a shoe) some of that force is lost. This is also the reason why the lifting shoes mentioned above have got hard flat soles.

Hinge movements such as the deadlift and kettlebell swings are particular favourites to be done barefoot due to the improved foot feel on the ground generated in the hinge movement, helping to target the larger muscles in the hips that drive the movement.

Warning: Again, if you lack mobility in your ankles and lack strength in your feet from years of wearing shoes, going barefoot can accelate injury. And when doing plyometric movements such as jumping, shoes help cushion and absorb the shock on your ligaments.

Conclusion

Shoes can matter. But they will not make you a better lifter nor make up for any deficiencies you have. Only you can make you a better lifter and wearing the right shoes at the right time can be a valuable tool in your path to becoming a better human. Get out, train, work on your mobility and lift.

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