The Best Shoes for Weightlifting Reviewed

Weightlifting shoes come in a variety of styles to serve a variety of purposes. From straight-up Olympic weight lifting shoes designed and built for one purpose to multidimensional CrossFit models created to save you from having to change shoes when you go from the weightlifting rack to the road. The guide below represents our picks for the best squatting shoes in each category.

First, let's take a look at Crossfit shoes. Crossfit regimes include rope climbing, jumping, running, sled pulling, weightlifting and more and call for a shoe that’s as versatile as you are. Top Crossfit shoes attempt to fill this need by essentially being all things to all sports. They may have a slightly elevated heel to accommodate certain aspects of Oly weightlifting, a slightly cushioned insole for dynamic absorption during running (but not so much as to be useless during squats and deadlifts), sticky outsoles to help you climb that rope easier and often assume a minimalist profile. Take a look at the best shoes for Crossfit and learn more about the benefits of Crossfit shoes in areas of comfort, versatility, and style while treading lightly on your wallet. They’ll feel right at home whether you’re executing squats, climbing the rope or barreling down a muddy cross country trail. Top CrossFit shoes are quasi-minimalist in design and meet traction, shock absorption, weight and breathability requirements of road work while retaining enough stability to handle moderate amounts of weight. The best Crossfit shoes for women also tend toward the minimalist though designers can’t be as willing to throw comfort under the bus as they sometimes are with men’s shoes. That’s because studies show that women who run at a competitive level typically have more rigid feet than the rest of us which brings the need for comfort to the fore.

Now let's go onto shoes made for squatting and deadlifting. If you’re wearing the wrong shoe for squats and deadlifts you’re leaving the weight on the platform. With this type of lifting, you need to have solid, stable, no-nonsense contact with the ground and this is why Converse Chuck Taylor’s have been popular deadlift shoes for so long. They’re great at creating maximum push by getting the most out of your lower legs. For a long time, it was Chuck Taylors or bare feet but that’s not the case anymore. If you like to end your weightlifting session with some time on the track or treadmill you’re going to want a shoe that promotes maximum upward thrust while you’re under the weight but also hugs the ground, which is relatively flexible and is great for putting miles behind you. Best shoes for lifting weights and running need to be durable, stable and flat but light on the cushioning in order to help your feet do what 3 million years of evolution designed them to do. This may be one of the most challenging categories of footwear design and our picks for the best may surprise you. High top, flat-soled, versatile gym shoes are perfect for squats and deadlifts, leg presses and more. In addition, they will serve you well should you decide to take up mixed martial arts, boxing or a slew of other activities that require you to have your feet flat on the ground. High top powerlifting shoes range from the decidedly low-tech to state of the art athletic footwear with clean, professional profiles that evoke both intent and good taste. Check out our choices for the best high top weightlifting shoes. While the raised heel on the Adipower and Romaleos provide stability, superior positioning and the ability to drive downward with maximum force there are times you want a shoe that positions your foot absolutely horizontal to the lifting plane. Flat lifting shoes replicate the natural barefoot stance but with the added grip only a sole can provide. If you have flat feet it can be difficult to find the best weightlifting shoes that will aid you in creating upward push during your deadlifts while also providing arch support. Opinions about exactly which type of shoe may be best for flat-footed lifters run the gamut from work boots to top-of-the-line Nike Romaleos weightlifting shoes.

The three most obvious benefits of weightlifting shoes are easy to quantify. First, their solid (often wooden) heel ensures the upward force you apply is transferred effectively to the weight where it belongs. Second, this heel forces the shoulders out over the front plane of your body creating a proper dynamic relationship between body and weight. And third a snug, metatarsal strap prevents your foot from sliding laterally and negatively affecting balance and stability. All these features reduce your chance of injury and increase your chance of attaining your personal goals.

This heel also helps you lift better, and you can easily tackle even more weight than what you're used to! This, in turn, gives faster results, and you will see improved muscle growth and you will definitely feel stronger, all thanks to top these shoes! Do not expect to be super-strong just by putting them on though. Proper weightlifting shoes have a special lifted heel, and these heels increase the range of motion of our ankles. A lot of people struggle when starting to squat, and this improved range of motion can help you squat deeper and maintain that perfect form. As you move, the sneakers will also help your hips flex and move the way they are supposed to, and this, combined with the ankle range of motion, means that you will be able to lift heavier weights, which is what the goal is in the first place. The heels also create a stable surface for you to push your feet up against, and this gives you more power to lift even better. This is why you should avoid weightlifting shoes that have plenty of cushioning! This brings us to our final point - do not use the weightlifting shoes for activities that are not weightlifting, as they will not give you any benefits. If, however, you do more than just lifting when you go to the gym, a crossover shoe is what you're going to need because it will cover every need you have!

When you are lifting weights, you expect that all of the force that you generate is going to go towards lifting the weight over the desired distance. Often, though, that is not the case. In many instances, much of your force is dissipated through your foot due to compression. The reason? Too much cushioning in the heel of the shoe. This is like trying to do a squat while standing on a huge marshmallow. Which is why a solid and stable heel is so important. But not everyone needs to go to the expense of buying a pair of weightlifting shoes. For some, it may actually impede their training.

If you are a casual gym-goer who is trying to lose a few pounds then you probably don’t need specialized shoes for lifting weights. Your normal trainers should do the job quite nicely. If you, however, are set bettering yourself, improving your overall sports performance, increasing muscle mass, improving strength or looking to get into CrossFit, then you will want a decent and reliable pair of shoes specifically made for weightlifting. In fact, a quality pair of weightlifting shoes is possibly the greatest investment you can make to improve your performance in the gym.

Olympic weightlifting (or Oly) shoes are usually worn by Olympic weightlifters. Powerlifters also use them, along with Crossfitters when doing Oly type lifts.

Don’t think that you should only buy lifting shoes when you have achieved a certain level of strength. They will benefit a novice who’s only squatting the bar just as much as a veteran lifter who reps out with 600 pounds. Weightlifting shoes won’t turn you into a 660-pound lifter, but they will put your body into the ideal alignment for doing squats.

As a result, you have increased stability and solidity when you are squatting. This will allow you to lift more weight. When you are lifting from a more stable surface, you are naturally able to lift more weight. It all goes back to an old saying that you can't shoot a cannon from a canoe. You need to have a solid base or all of your power will be dissipated. Traditional trainers normally provide the bottoms of your feet with a lot of cushioning around the sides and bottom of the heel. This is the weight training equivalent of shooting a cannon from a canoe; you will lack the solid base that you need to propel the force upward. That’s because the soft cushioning will absorb the force. That is the last thing that you want when you are lifting heavyweight.

The raised heel style weightlifting shoe is ideally suited for back squats. It will also improve your execution, stability, and power when performing front squats, clean and jerk, snatches and overhead squats. They will help your performance whether you are pushing for a new one-rep max or if you’re doing a lightweight of 20 reps.

You should not do deadlifts when wearing raised heel weightlifting shoes. When you are deadlifting you actually want your heels to be as close to the floor as possible. Traditional raised heel weightlifting shoes do just the opposite. That, in effect, means that you are deadlifting in high heels, putting your body at an awkward angle of alignment. Because you are higher from the ground, it also means that you have to lift the bar that little bit higher to get into the top position of the deadlift.

As with most things, however, there is an exception to the don’t deadlift with weightlifting shoes rule. Some guys training with an elevated heel on purpose on the deadlift in order to make themselves stronger in competition when they revert back to standard flat heel shoes. This should only be done under the guidance of a knowledgeable coach as it does carry enhanced risks.

If you are doing multiple exercises in the gym, ranging from squats to plyometrics or upper body exercises, you will probably be better off with a pair of cross-training shoes. You should also avoid wearing your raised heel weightlifting shoes outside of the gym so that they won’t wear out (wear normal trainers to the gym and swap into your weightlifting shoes in the locker room).

If you are a Strongman athlete, Olympic weightlifting shoes may not be the best option for you. Although they will put you in the ideal positioning for squats and provide enhanced stability, they are not conducive to the combined speed and strength moves such as the farmer’s walk or the yoke exercise.

Powerlifters will be less likely to benefit from weightlifting shoes with raised heels than Olympic lifters. That is because powerlifters require less ankle mobility. The added height that you get with the raised heel will also require you to cover more distance in your lift.

The fit of the shoes will determine how much comfort you feel when wearing them, and comfort matters a lot. Wide feet need wider sneakers, and narrow feet need a slimmer shoe. If your ankles are weaker than normal, go for high top weightlifting shoes that will keep them stable and secure. But how can you tell that you've got the right fit for you?

First, these shoes should feel snug, but don't go thinking that they should squeeze your feet too much! Footwear that fits you to the tee should stick to your heels while still giving your toes some wiggle room. There also shouldn't be plenty of room between the toes and the front of the shoes either. The distance shouldn't be more than 1/8 inches between your longest toe and the end of the toebox. If you feel like your toes are being squished, and you can actually see your little toe bulging from the sides, chances are that you've got the wrong width on. You shouldn't feel exaggerated pain or pinching when you buy your shoes, even if they are brand new. Breaking them in shouldn't be too difficult, and if you always end up feeling pain then it's likely that you've got the wrong size on! Shop when your feet are the largest, which is in the evening because that's when our feet are swollen. This ensures that you will always have the best possible fit!

Every good weightlifting shoe should have a little heel. This heel gives us much-needed stability and support, and you must make sure that you've got the right heel size for your needs. The heel height of weightlifting shoes can vary a lot, but the standard height is .75-inches. Some athletes still like to put inserts into their footwear to make the heels even higher. These heels help you achieve a greater squatting depth while keeping your torso in the right form.

Before deciding how high your heels need to be, you must take your own body shape into account. How long your legs and torso are is what you need to consider when buying weightlifting shoes. Think hard about whether your torso and legs fall into the short or long category, and once you do figure it out, you can then confidently buy the shoes. If you can't figure it out, ask a physician or a fitness coach to help you. Sometimes, the torso can be long and the legs can be short, or vice versa or they can be of matching length. If you have long legs, go for a heel that is no shorter than the standard height. If you have short legs, the highest heel you can go for is the .75", and you can work your way down from there. If your torso is long, you will likely lean forward and lose your balance when you lift, and that is the last thing you need. Short legs and long bodies need shorter heels, while the opposite situation needs higher heels. Both long legs and torsos need high heels, while short legs and bodies can choose any height they want!