Let’s talk lifting shoes shall we?
Many of our 1:1 clients ask about what type of footwear they should be wearing in the gym.
“Can I wear my regular sneakers?”
“I hear flat shoes are good for lifting. So, should I wear converse?”
“What’s the deal with lifting barefoot?”
We know having the right shoes for dancing is make or break, and honestly the same goes for lifting!
If we want to get the most out of our cross-training, we need to make sure we have a solid foundation from the ground up, which means good lifting shoes are essential!
How do you find the right lifting shoes?
Look For a Low Heel-Drop
Heel drop refers to how high off of the ground your heel sits in a shoe. Heel drop in an athletic shoe is largely determined by the activity the shoe is meant for.
Often, our everyday sneakers are made for running, HIIT, or other cardio or multi-training exercises.
That’s why *most* traditional sneakers have a bit of extra cushion in the heel which creates what’s referred to as a high heel drop.
When looking for lifting shoes choosing a shoe with a zero drop heel, or as low a heel as possible, is going to do wonders for your spinal alignment and overall form as you lift.
Take at look at these x-rays:
Do you notice how the cushioned heel featured in the top x-ray having that extra cushioning on the heel prevents your foot from laying in it’s natural, anatomical flat position? This can cause problems for your calves, knees, hips, and even your low-back.
So, when shopping for lifting shoes, look for a zero drop heel.
Look For Lifting Shoes With a Wide Toe Box
Toe boxes aren’t just important for pointe shoes!
Once again, take a look at these x-rays:
Do you see how, in the x-ray on the left, the toes are squeezed close together? While this might give you the impression of being more secure, having a wide shoe that allows your toes to splay out naturally and ground your body will give you a more secure foundation to lift with.
When you’re lifting weights you want your foot to be in it’s most anatomically correct position. That means heals and toes in line, ball of the foot and toes able to splay wide for stability, and the ability to feel grounded to the floor.
Summing Up the Lifting Shoes Check list:
- Make sure the heel drop is low.
- Make sure the toe box is wide.
- If you can’t find a shoe you love and you feel safe, try lifting in grippy socks. Feeling your feet on the floor and grounding yourself by letting your toes splay and support your body can be really helpful. So, if new shoes aren’t in the budget for you, give lifting in socks or bare feet a try!
Want the full scoop on lifting shoes? Check out this video from Coach Kierstin where she breaks down exactly what to look for and why.
Want more Training Tips? Tune in here every Tuesday for a new tip. But why wait? Here are a few of our client’s favorite posts: You’re Not Doomed, It’s D.O.M.S., Visualization and Manifestation: The Secret to Achieving Goals?, Overcoming Plateaus and Setbacks
