Benefits of weightlifting shoes

1. Introduction
2. What are weightlifting shoes?
3. Performance benefit of weightlifting shoes
4. Better squatting benefits weightlifting shoes
5. Potential muscle building benefits of weightlifting shoes
6. Conclusion
7. Weightlifting Shoe Review

Introduction

Should I get weightlifting shoes? Does weightlifting shoes improve my squat? Does weightlifting shoes help with quad growth? These are probably some of the questions you might be asking when considering to buy a pair of weightlifting shoes. Fret not broskis, cos I got you covered. In this post, I’ll be covering some relevant studies to uncover some of the benefits of weightlifting shoes.

What are weightlifting shoes?

Weightlifting shoes are shoes designed for the sport of weightlifting (which involves a lot of squatting). They are usually made of a stiff sole with the popular brands having a standard elevated heel of about 1.9 cm inclined from the rearfoot to the forefoot. In the next few sections, I will explain what this feature is for and how it may translate to a better squat.

Performance benefits of weightlifting shoes

To date, there are no studies which directly measure squatting strength against weightlifting shoes. There is only ONE study in the literature which measures performance, specifically in the back squat. In this study, the researchers compared 3 different footwears on squatting performance 1) barefoot 2) Fivefingers minimalist shoes 3) indoor training shoes (described as ‘shods’ in the paper).

Note : Although weightlifting shoes were not used in the study, the indoor training shoes being used were inclined 8mm from the rearfoot to the forefoot; pretty much an elevated heel feature that you see in a typical weightlifting shoe (albeit with a much lesser incline).

The researchers found that the group who wore shods had a greater peak centre of mass velocity and power output as compared to the groups who wore Fivefingers and barefoot when squatting with 80% of 1RM load [1]. They theorized that the increase in squat performance can be attributed to the altered ankle joint position when using shoes with elevated heels in the squat(more on that in the next section!).

It can be inferred from this data that by having an increased velocity and power output, you can accelerate through a sticking point in the squat (when bar speed reach near 0 m/s) and thereby completing the lift. This is especially relevant to the sport of powerlifting and olympic weightlifting or even to someone who just wants to get a new squat PR.

Also, while there are no studies which directly measure the effects of wearing weightlifting shoes on squatting strength, a study by Legg and colleagues found that individuals wearing weightlifting shoes were more stable when squatting under load [6]. This is important as it was shown in a previous study that unstable conditions reduce peak force and agonist muscle activity in an isometric squat [7]. Thus, it is in the interest of the individual to get weightlifting shoes if maximal force production (a.k.a strength) in performing the squat is the main goal of the individual [6].

Better squatting benefits of weightlifting shoes

Weightlifting shoes can improve your squat by changing its kinematics. Kinematics is basically a study of motion, in the case of the squat, the motion of the relevant joints involved in the squat movement. A lot are covered in the current literature but I will highlight the more prominent ones.

The first kinematic variable that weightlifting shoes change is ankle flexion. Weightlifting shoes increases peak ankle flexion at the bottom of a squat [2], which translates to a more vertical shin angle. This decreases ankle dorsiflexion (this basically means moving your toes towards your shin) demands which may be relevant to someone who does not have great ankle mobility. A more vertical shin angle is also the position which the NSCA adopts for the squat [3]. It should also be noted that although this is the case, the knee should still track slightly over the toes. (Yes, knees tracking over toes is safe for people with healthy knees! [3])

The second kinematic variable that weightlifting shoes change is horizontal truck displacement. Weightlifting shoes decrease this variable translating to a more upright posture [2].

Squatting with a more upright posture reduces stress on the lower back, making it safer to perform [4].

The NSCA also adopts the position of squatting with minimal forward lean to improve performance and reduce injury risks [3]. Interestingly enough, a study done on champion powerlifters found that experienced lifters perform the squats with lesser forward trunk lean than novice lifters [5].

This is great since we want to be lifting and squatting for the long term for its numerous health benefits.

Potential muscle building benefits of weightlifting shoes

If you’re choosing the squat as a movement, it would probably mean that you wanna get those quad gains to build them wheels of steels. There aren’t any studies which directly measure the effect of wearing weightlifting shoes on Quadriceps size. HOWEVER, from the current literature we can make a few educated guesses.

Weightlifting shoes allows the individual to squat deeper through increasing knee flexion. Squatting with greater depths has been shown to increase Quadriceps activity [8]. Also in the previous section, I mentioned that weightlifting shoes provide a stable environment during the squat which increases peak force production. Force production and stretch (from greater depths) induces mechanical tension, which is a KEY factor in muscular hypertrophy [9].

Conclusion

So there you have it, from all the evidence, it MAY be the case that weightlifting shoes can help build size and strength. Of course, more in-depth research has to be done to investigate direct muscular growth and or 1RM performance.

As to which weightlifting shoes to choose, you can’t go wrong with the popular ones.

Weightlifting shoes review

Here’s one by Adidas : Adipower weightlift shoes

Pros : –
1) Heel at .75 inch is perfect for high bar squats and other power movements
2) Material is PU leather which is resilient to tears, flexible and breathable
3) thermoplastic polyurethane (TPU) heel known for durability and non compressible (good for stability)
4) lighter weight (good for olympic weightlifting movements)
Cons : –
1) might be hard for beginners to break into due to high heel height
2) low bar squatters may benefit from less aggressive incline
3) uses only one strap which may provide less tightness
Overall : lightweight, durable, long lasting. Still a very popular choice amongst athletes despite newer models

and here’s one by Nike : Romaleo’s II weightlifting shoe 

Pros : –
1) Heel at .75 inch is perfect for high bar squats and other olympic weightlifting movements
2) tighter security with 2 straps
3) thermoplastic polyurethane (TPU) heel known for durability and non compressible (good for stability)
4) Variety of colours
Cons : –
1) Heavier, so might be problematic for power movements but good for squats and olympic weightlifting due to added stability.
Overall : Still a good quality and durable pair as far as squat shoes are concerned

Last one is by Reebok : Reebok’s Legacy Lifter

Pros : –
1) Heel at 0.86 inch (higher than standard 0.75 inch), perfect for longer shin/femur, narrow stance squatters.
2) thermoplastic polyurethane (TPU) heel known for durability and non compressible (good for stability).
3) Perforated leather at upper sole for breathability, padded mesh at ankle area for comfort.
4) 2 foot straps for more foot security and less sliding of the foot.
Cons : –
1) Heavier, problematic for power/plyometric movements, but good for squats and olympic weightlifting.
Overall : increased heel height offer better torso positioning(refer back to my paragraph on torso positioning) in squats and olympic weightlifting movement. Some claim it is the best weightlifting shoe.

I think it is pretty clear that a pair of weightlifting shoes benefits everyone who wants a strong squat.They’re a bit pricey, but I believe they’re good long-term investments, and hey, nothing good ever comes cheap aye?

Also, if you guys are interested in anything pertaining the squat, Dr Aaron Horschig of Squat University has an excellent page with valuable resources for it. Check his page out!

and if you want to read more on another piece of equipment that syncs well with weightlifting shoes, read my article on weigh lifting belts here.

References

1. Shorter, K., Lake, J., Smith, N., & Lauder, M. (2011). Influence of the foot-floor interface on squatting performance. In ISBS-Conference Proceedings Archive (Vol. 1, No. 1).
2. Fortenbaugh, D., Sato, K., & Hitt, J. (2010). The effects of weightlifting shoes on squat kinematics. In ISBS-Conference Proceedings Archive (Vol. 1, No. 1).
3. Chandler, T. J., & Stone, M. H. (1991). The squat exercise in athletic conditioning: A position statement and review of literature. Strength and Conditioning Journal, 13(5), 51-60.
4. Fry, A. C., Smith, J. C., & Schilling, B. K. (2003). Effect of knee position on hip and knee torques during the barbell squat. The Journal of Strength & Conditioning Research, 17(4), 629-633.
5. Mclaughlin, T. M., Dillman, C. J., & Gardner, T. J. (1977). A kinematic model of performance in the parallel squat by champion powerlifters. Medicine and science in sports, 9(2), 128-133.
6. Legg, H. S., Glaister, M., Cleather, D. J., & Goodwin, J. E. (2017). The effect of weightlifting shoes on the kinetics and kinematics of the back squat. Journal of sports sciences, 35(5), 508-515.
7. McBride, J. M., Cormie, P., & Deane, R. (2006). Isometric squat force output and muscle activity in stable and unstable conditions. Journal of Strength and Conditioning Research, 20(4), 915.
8. Gorsuch, J., Long, J., Miller, K., Primeau, K., Rutledge, S., Sossong, A., & Durocher, J. J. (2013). The effect of squat depth on multiarticular muscle activation in collegiate cross-country runners. Journal of Strength & Conditioning Research, 27(9), 2619
9. Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. The Journal of Strength & Conditioning Research, 24(10), 2857-2872.