A few members have recently been asking me about weightlifting shoes. As most of you know, we recommend at least getting those squishy, over padded, running shoes off when we are lifting weights (especially squatting). We recommend this for a handful of reasons, not the least of which is that those shoes are highly unstable, especially when put under load. Remember that those shoes are padded to absorb the shock of running on hard surfaces, not for being stable during a max effort back squat. We want a nice stable platform to be pressing against throughout these movements. Another reason is that squatting (or pressing, or jerking) in these soft shoes is like doing these movements on a spring. That same cushioning will absorb some the power that you are attempting to transfer to the floor in these heavy lifts.
We can take this idea of taking the running shoes off one step further by actually adding footwear that will help us to perform these movements optimally. Weightlifting shoes are made to do just that. The soles of these shoes are made of one of two things: hard rubber, or wood. They are made to transfer as much power to the floor as possible, while adding a good amount of stability and grip to our feet. You’ll notice in all of these shoes, the heel is slightly raised above the toe, this allows us to have a bit more ankle flexibility to get down to the very bottom of our squat (this is very helpful in catching a max effort clean and jerk, or snatch).
Check out this video from VS Athletics depicting a clean done in running shoes versus weightlifting shoes (yeah, it’s an ad for their shoes, but the argument and demonstration is quite valid):
Below I have compiled a list of links for those of you who are interested in picking up a pair of weightlifting shoes. As always, if you have any questions, please post them to the comments or shoot me an email.
VS Athletics weightlifting shoes
Rogue Do-Win weightlifting shoes
(the 2009 model are what Beth, Marco, and I all wear. These shoes have been updated and improved for 2010, they are backordered in many sizes, but a very high quality shoe. I don’t think that any of the three of us have any complaints about this shoe)
The 2009 model of the Rogue Do-Wins, looks like a few sizes still available
(The 3 pairs which are not labeled “2010 model” are the same shoes as Beth, Marco, and I wear, re-branded for another company. A fantastic deal at $70)
Note: Wine Country CrossFit is in no way affiliated with any of the above sites, and receives no kick back for suggesting these shoes or websites.
-Ryan (ryan@wccrossfit.com)
