WEIGHTLIFTING SHOES GUIDE | What They Do, How They Should Fit, and More!
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- Опубліковано 28 чер 2024
- READ THE ARTICLE: thatfitfriend.com/weightlifti...
LIFTING SHOE HEEL HEIGHT EXPLAINED: • Weightlifting Shoe Hee...
Weightlifting shoes - also referred to as squat shoes by some - are supportive pieces of strength gear designed to assist and promote better performance for multiple types of lifters and athletes.
I get a lot of questions about weightlifting shoes on my training videos and weightlifting shoe review videos, so I wanted to put together a video and answer the most common questions that I receive.
If you're new to weightlifting shoes, then hopefully this video helps answer the questions you might have. We're going to cover a variety of topics and questions including:
0:00 Like & Subscribe!
0:33 What are weightlifting shoes?
1:50 Why wear weightlifting shoes?
2:54 What do weightlifting shoes do?
5:09 Who should wear weightlifting shoes?
7:13 How should weightlifting shoes fit?
8:15 Where can I buy weightlifting shoes?
Does everyone need weightlifting shoes? No. At the end of the day they're supportive pieces of equipment that can support performance, but by no means are they a must.
Once you conceptualize how weightlifting shoes assist your performance and help you work toward your goals in a variety of settings, they become more contextually impactful.
If you have any questions about weightlifting shoes, feel free to drop a comment below or reach out to me personally on Instagram (@jake_boly).
SHOP THE MODELS FEATURED IN THIS VIDEO
Reebok Legacy Lifter 2: fave.co/3d6IXbU
Nike Savaleos: fave.co/35MhWq2
Nike Romaleos 3: amzn.to/2U19wsd
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Disclaimer: If you purchase any of the models through the links above, then I may receive a small commission on the sale!
WL shoes are a necessity for me. Due to having 2 herniated discs the shoes have eliminated my back pain completely. I squat ass to heel and shoes have allowed me to keep my upper body perfectly straight. I think it’s due to the elimination of sheer forces on my lower back.
Great video! Thank you for being informative. Thank you for sticking to the points and not derailing.
Thank you for checking it out!
Really useful video , thanks !
Keep up the great content man, underrated channel. The subscribers/views will eventually come!
Appreciate you, sincerely! 💪 that’s the plan, we keep chugging along
Thank you for this! it helped a ton.
Awesome! Stoked this vid helped 💪
Thanks for the great videos!! Question, what do you think about the Rouge Do-wins for a first pair of weightlifting shoes? I saw your old video with Bar Bend but I wanted to know if you had an updated opinion on them. Thanks
I like them! Good intro budget-friendly model 💪
@@thatfitfriend cool thanks for the reply, I just checked Reebok’s website Legacy Lifter 2 are on sale for the same price. Would you recommend those instead?
@@AJ-lj5my I’d say go legacy lifter 2 in that case. I love this model and they’re my current go-to
@@thatfitfriend thanks man!!
Hi Jake! Great video! As I want to buy a pair of weightlifting shoe, and as you said I should go try them on and have approx half an inch space in front. I am a US size 9 for regular runners, should I try the same size 9 for weightlifting shoes? Or maybe half size bigger or smaller?
Thank you! Their sizing will vary due to companies using different last constructions. Want to jot down a few models you're interested in and I can share sizing thoughts on them accordingly?
As if you were filming this video at the same time as I was telling you how your advice about my shoes has aided my ankle pain getting better 😂
Awesome, I'm glad it's helped. Thank you for the feedback!
Hey man great vid ! I’ve got a question i saw online that there are “weightlifting shoes” and “powerlifting shoes” what is the difference if there is any and which should i get ? I manly want to focus on deadlifts and squats. Btw if have been lifting for 3 years now but i had a hernia a while back and i still struggle with pain in the lower back sometimes and i saw that many people found that these shoes helped them with there issues. Thanks in advance
Hitting you back via IG in a moment after my deadlift session 💪💪
I bought an Adidas Powerlift a few years ago for squatting. I decided to switch back to flats and it feels much better. I noticed I feel too unstable/unbalanced with the heeled shoes, and it was causing me knee pain, not sure if it is related to the model itself or my anatomy. I have no problem hitting depth without a heel.
Likely multifactorial. I wouldn’t point the finger at just a pair of shoes in that context.
Actually did weightlifting first then stopped to do more powerlifting, but before that I noticed I was getting more and more knee pain for back squats although cleans and front squats were fine. I definitely prefer flats and low bar for back squats so I think people should have to try them for a while if they're looking into them for just squats.
I just look for online retailers where the shipping and return is free. Get 3 pairs 0.5 size in difference then return the 2 you don't like. Or return all 3, rinse and repeat.
Great video Jake thanks! Could you advice whether it is worth buying weightlifting shoes if you already own Reebok Nano X? I am doing crossfit and started working on snatches and overhead squats but my balance tends to be going on the internal side of the heel when squatting. I have seen your review on NANO X and I wonder if you can advice whether it is worth buying typical weightlifting shoes that could fix the issue and make me more stable or NANO X should be enough and it would be rather better to work on my mobility which is good at the moment I think, not perfect but good :) If you find time to answer I will be appreciated.
Thnks!
Hey! Thank you.
IMO, and note this is my coaching opinion, I think it's never a bad idea to have a good pair of weightlifting shoes that you can keep on deck. They can be useful in certain training settings and you might find that you enjoy them more for snatches/overhead squats/etc. and they last a while if you take good care of them so your investment should be worth it. It's like having a pair of lifting straps or a lifting belt in your gym bag - you may not use them every session, but they're useful and nice to have in specific training contexts!
That being said, it's not a must though and if you don't want to spend the money and enjoy your Nano X, then you can rock those perfectly fine and cross this bridge later if you ever need to!
@@thatfitfriend Thanks for such a quick reply! I will just buy one paid then :)
@@kropekpf84 welcome! Keep me posted on how you like them
Jake, thank you for the video.
I tried the legacy lifter 2 and they seemed to hurt my foot in the arch area. Is this normal? Are the Romaleos 4 better for comfort and do you recommend them? I wear a 9.5 in Reebok some people say true to size some suggest upsizing the Rom 4 .5, what do you suggest? What were your experiance with the Rom 4? What lifter do you currently use?
The Legacy Lifter 2 can def be a bit uncomfortable through the mid foot for some.
I’d say go true to size in the Rom 4s. I think you’ll like them - I enjoy that model. I’m currently rocking the Legacy Lifter 2s!
and thank you! 💪
@@thatfitfriend thank you for that! I tried a buddies adipower 2, they fit well and were comfortable but maybe not as stable? What are your thoughts between the adipower 2 and Rom 4. Are the Rom 4 as comfortable? I think I would prefer thoes.
@@anthonyorlando1418 adipower 2 is solid! If you like them and how they fit, then you’ll be solid with them, imo
I've been looking at alot of shoes. I just can't choose which one. Plus I can't find my size which is 11
Hey Jake, thanks again for a great video. I’m determined to make a pair work for me because like others I suffer from lower back pain and also stability in a squat. I took your advice and somehow found the Reebok Legacy Lifter original in a shop in my smaller foot size. I have a flat and wide foot, with a slightly bigger bone on one foot (wouldn’t quite call it a full on bunion yet…) so I took your advise and opted for these, I would say I have a half inch amount of space in the front when I place my heel right to the back. But when I wear them they feel narrow… around the ball area and my toes feel closer together and definitely more snug than I am used to. Not sure if I’m overthinking it. But not sure whether to use them in the hope they will break in ans adjust in time or return them.. any advise?
Not necessarily overthinking it! Are your feet screaming at you and do you feel like your performance is hindered due to the snugness? If so, then we could explore other options, but if not, then they may break in a little bit more and feel better!
@@thatfitfriend I’ve not worn them to the gym yet as won’t be able to return them, so just tried them on at home. Wouldnt say my feet are screaming at me when I have done a body weight squat with them on, just for sure snug and tighter.
@@thamyhaque3740 Gotcha - then I think you're likely fine. You don't want to be sliding around in your shoes and you'll only be wearing them for specific activities, so if they are a bit snug but not unbearable, then your normal session duration should be fine for them!
The upper will stretch a bit, too, once you break them in. The Adidas Powerlift are another decent option for wider feet though if you're leaning toward returning the Legacy Lifters.
@@thatfitfriend Thanks Jake, I’ll have a look at the Adidas you mention also, otherwise shall stick with these and see how it goes, thanks a lot for your help, hopefully this will improve my performance at the gym!
@@thamyhaque3740 You're welcome! Sorry sizing can be such a pain via online recs - it's always tough to do with all of our foot differences.
Keep me posted!
Great
Hey Jake. This is my first time I will invest in weight lifting shoes. Any recommendation which one i buy? Nike Romaleous 4 or Reebok legacy lifter 2? Thanks u for u answer.
I would say go Legacy Lifter 2! They last a while, too, if you take good care of them.
Rom 4 are meh.
If you want to save a little money you could do the Rogue Do Win or adidas powerlift!
Greetings from Bolivia!!!on youtube there are few videos talking about how weighlifting shoes should fit, you talked everything i was looking for, in my country its unlikely find a pair of weighlifting shoes even of second hand hehehe, i have a question ¿¿¿which is the brand of weighlifting shoes that has a wide toe box???
Because my feet are wide, I'm sure of something my shoe size is 8 on US scale. hehehe
Keep doing that kind of videos!!your channel will grown up
Thank you!
Check out the legacy lifter from Reebok (first model) and the adidas powerlift!!
@@thatfitfriend Thank you so much!!! i will be looking for those models!!!
success in everything!!
@@luisapazaescobar4175 you as well 💪💪
@@thatfitfriend I hope everything's alright, updating this coment let me tell that i found the "Reebok Lifter Pr 2", they feel so snug, even on the toe box for my wide feet, the flat sole help me a lot when iam practicing snatch and c&j, the 15 mm heel It's enough for me, am so happy with this purchase!!!
Thanks for the advices!!!they helped me a looot!!!!
success in everything!!
It sucks no one sales near me. In soccer, I use a size 9 versus my normal shoes I wear 8/8.5. Do you feel you have to go a size higher compared to your normal shoe size?
Depends on the model! I think you’d be safe opting for a 9 in most weightlifting shoes, but there are a few that may feel big. If you decide on a pair, reach out and I can give you some direct sizing thoughts!
Very comprehensive.
Thank you, Steven!
Hey man ! I’m assuming these would be strictly for Olympic weightlifting, right ?? I know you’ve said the vivos were good for deadlifts but for squats or weightlifting?
Not necessarily! Squats, accessories (where a wedge/quad-bias is desired), and machines can all be contexts where lifters can be useful!
Depends on the intent of execution and your goals. I have some additional content discussing this on the channel and my site 💪
Can i take a normal shoe and add some stuffing for the elevated heel? Cause that is the only aspect i need.
I’d use an insert (can buy on Amazon), and for a training, a wedge or a plate
Have a bit of a lump on my heal rn don’t know if it’s from not wearing weightlifting shoes but which would help for heal mobility
I doubt it's from not wearing them, but they could help if you find you're lacking ankle mobility for full depth squats!
ok, so, i’m a swimmer, and i need to do weightlifting, but the type of lifting i’d be doing is more lowish weight high reps most of the time, so should i just get a pair of running shoes with a bigger heal or what?
I’d say invest in a good pair of cross-training shoes that have a nice level of responsiveness! They’ll give you more stability than running shoes and be better for most lifting settings.
i only squat atg which pair would you recommend ? Im thinking the do-win pair looks pretty decent
Do-Win are solid, especially for their price point. I'm in the midst of reviewing those atm, too!
@@thatfitfriend alright thanks :)
Is it oke to use weightlifting shoes for normal purposes.., daily use.. Going to office etcc... How long will the shoe last if used for daily
No. It would be like wearing heels. Can’t say because I’ve never known someone to do it. Plus, you wouldn’t want to walk on an elevated heel on a day to day basis
@@thatfitfriend okk😁
Adidas powelift 5 vs Reebok lifter PR II maybe? (for lifting, not crossfit)
Either or work well! Personally, I'd go Lifter PR II
@@thatfitfriend I ordered the last pair of lifter PR II 😄
Why would one opt for a weightlifting shoe such as the Nike Romaleos over something like the Metcon 6 which also has a sturdy and elevated heel for weightlifting? What excludes the Metcons from the "weightlifting shoe" category while being a crossfit shoe? Versatility only?
Specificity. Weightlifting shoes will have a slightly higher heel that is much firmer, so from a lifting mechanics point of view, this can be bigger deal for those using these shoes for sport specificity to assist their performance. For ex, I wouldn’t wear a Metcon for powerlifting. The Metcon 6 with the hyperlift inserts will give you about a .4” lift which is about half of the height of a Rom heel height.
For the general lifter, it might not matter at all and that’s why weightlifting shoes are certainly not a must for everyone, but as you dive down the rabbit of sport/movement specificity and assess how different heel heights shift mechanics/positioning slightly, then it can matter in some contexts 💪
Versatility is another aspect as well as you mentioned, and this is what makes them cross trainers - they possess things like rubber outsoles, insoles that offer a degree of responsiveness, and lightweight upper construction.
Basically, construction/specificity of use are what separates the shoes.
@@thatfitfriend Gotcha! Looking to buy my first pair of gym specific shoes and your advice goes a long way! I think I'm going to ease my way into the heel rise etc with the Metcons as they'll def be a step up (pun intended) from my converse. Then might transition into the Romaleos afterwards. The Metcons seem to be more dynamic and not having to switch out shoes at the gym seems more appealing for now :)
Thanks for the response!
@@mamad6071 you hit the nail on the head for what I would recommend, too! You could also play with using heel wedges or 5 lb plates to feel out the mechanical changes that come along with training in elevated heeled contexts. Glad to help - hit me if you ever have more questions! 💪
How do these fair in terms of regular gym workouts? As a training shoe? For calf raises or lunges, et cetera? Or are they too immobile to flex that much?
Wouldn't want to use them as an "everything" shoe. I have content on that, but you'll want to reserve weightlifting shoes for squat, Oly lifts, and certain leg exercises!
@@thatfitfriend alright. Thank you for responding to this. I know it is an old video, so I really appreciate it 🙏🏻
@@thatfitfriend had taken your advice and bought the Metcon 6s 2 years back. Love them still
@@awesome369 of course! Typically I’m quicker but was out of town this weekend.
Stoked you’re enjoying them
@@thatfitfriend legend indeed 🙌🏻
Sweet Mahalo 😎🤙
how can I buy , which website and what the price please reply ......
Amazon, Rogue Fitness, WIT Fitness, and Nike/Adidas/Reebok are some popular options to explore! Price varies anywhere from 90USD-200USD based on the model you go with!
my reebok legacy lifters is a little narrow and curved at the front, making my toes hanging in the air basically. is this a problem i could fix?
When training your toes are off the ground? You could always try cueing more big toe contact and that should engage the full foot/ground the forefoot a bit better when training!
@@thatfitfriend my toes are off the ground even when I try to jam them down when standing straight. Wish I could show you a photo
@@tonyteh shoot me a photo or video via IG (@jake_boly), I can help better with visuals and more context!
@@thatfitfriend dropped you a DM. Thanks for taking the time :)
I bought an weightlifting shoe and fit better but one inch gap in front side
What to do should I return and buy bigger size or what to do?side fitting well ok but front side one inch gap was there
Eh, if you're not having heel slip and sliding around then you're prob fine if you don't feel like doing the return process. If you have heel slip, size down
Thank you! Very useful info. But please do some breathing exercise)
Thanks, Brah!
And what?
As in a video of them or are you saying that for me with my training based on the few clips you saw in this one video?
Can you wear these shoes with Jean's on normal casual occasions?
Nope! These are specific for lifting settings. It would be similar to wearing something like a soccer clear casually
@@thatfitfriend ok thanks
I sprain my ankles squatting with converse, will these shoes avoid that problem
Depends. I'm not going to say definitively over the internet as that's responsible AF since your injury is individual etc.
They may help you train within your means around it, but I'd experiment training with your heel elevated on a plate first to gauge discomfort before dropping money
@@thatfitfriend im very rich, so money is not a problem
I squat better with them, they limit my heel rise in depth , but they cuase knee pain not sure why
Could be a few things going on! If you want, Hit me on IG @jake_boly and we can go over form + discuss some things to try to limit knee discomfort!
When you say you should have ,5 inches from your toe are you referring to your big toe?
Big/or leading toe. Different foot anatomies will have different toe lengths regarding which toe leads. As long as you're not constrained/having heel slip, then the length can vary a bit and ~.5 inches is just a starting reference point for sizing shoes accordingly!
How do you wash them?
Spot clean always! Have a video on my channel discussing this!
Sorry, but which one?
@@baborikinm Sorry, I should have specified! It's the "4 Tips to make your training shoes last longer one"! Same cleaning process applies for weightlifting shoes!
@@thatfitfriend thank you. I have watched it. But the first tip ruined all my hopes of not washing weightlifting shoes by hand.
@@baborikinm ah, yeah, going slow and washing with a spot clean technique will be way better. Do you mean you didn’t want to them wash by hands?
How does these elevated shoes work w calve raises?
I'd pass on em for that. Let the feet move more freely and you'll get a better stimulus!