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Weightlifting Shoes for Better Squats
Many athletes and lifters use weightlifting shoes to improve their squat technique and get the greatest benefit from “the king of exercises.”
Squats are often referred to as the “king of exercises” because they target all the muscles in the lower body while also adding strength and stability to the abdomen and lower back area. The squat also gets a large amount of upper body muscles engaged too. Form and technique are crucial as with all exercises, if you want to engage the target muscle effectively. It’s no surprise that many athletes and lifters use weightlifting shoes to improve their squat technique and get the greatest benefit from squats, and research demonstrates how choosing the right footwear – namely, quality weightlifting shoes – favorably affects an athlete’s mobility and can positively influence training objectives.
A study by Legg et al. fully elucidated the nature of the benefits of using weightlifting shoes while squatting. Researchers looked at the effect of footwear and load on the mechanics of squatting in participants aged 25.4 ± 4.4, weighing 160 ± 25 pounds and grouped by sex and experience.
The researchers had participants complete loaded and unloaded back squats wearing both weightlifting shoes and athletic shoes. Data was collected utilizing a 3D motion capture system synchronized with a force platform and used to calculate kinematic and kinetic descriptors of squatting. For both load conditions, the use of weightlifting shoes resulted in significantly reduced ankle flexion and increased knee flexion compared to athletic shoes, and a more upright trunk and greater knee moment for the unloaded condition. The experienced group of trainers also saw a significantly greater increase in knee and hip flexion with weightlifting shoes, compared to the novices when unloaded.
Researchers concluded that the study results are consistent with the idea that weightlifting shoes permit a more knee flexed, upright posture during squatting, and provide evidence that experienced squatters are more able to exploit this effect. Put another way, having the proper foot support and grip while lifting can be most advantageous to lifters, and can favorably affect the mechanics of your lift with improved exercise form and compensate for any mobility issues.
A couple of weightlifting shoes that really stand out are from Otomix. One is their Stingray Bodybuilding Shoes, which are red white and blue with flat soles. These are style number MF3000-RWB. Another good choice from Otomix for weightlifting and bodybuilding that has a flexible sole is their Ultimate Trainer Gym Shoes, style number 4444. For more information, visit https://www.otomix.com/
References:
Hayley S. Legg, et al. The effect of weightlifting shoes on the kinetics and kinematics of the back squat. Journal of Sports Sciences,Volume 35, 2017, Issue 5. Published online April 20, 2016. https://doi.org/10.1080/02640414.2016.1175652
https://blog.thewodlife.com.au/benefits-weightlifting-shoes/
Train Better With Weightlifting Shoes
Maybe you are thinking, dude, the last thing I need right now is to buy another pair of shoes. But when it comes to training, weightlifting shoes can make a big difference in your training and the results you see in the gym, which is no small feat. Here are some benefits of weightlifting shoes:
Improved mobility. Weightlifting shoes have a cool feature: a slightly raised heel that helps your positioning for lifts and makes it easier to compensate for any mobility issues or limitations you may have. Say, for example, that at the bottom of your squat, your heels raise and your knees cave it a tad. That means that your squat mobility needs help, as well as the mobility of your hips and glutes. Weightlifting shoes come to the rescue by propping your heels up to get in a safer and more efficient bottom position.
Sturdier, more stable base. Some weightlifting shoes are a little heavier than other training shoes. That’s because there is more going on in the base or sole of the shoe. For heavy, demanding lifts such as squats, you need a shoe that will deliver a strong and reliable foundation – and weightlifting shoes were made for the job.
Lift more with less effort. Weightlifting shoes help you generate more force during your lifts to move more weight and maintain power longer. If you wear regular training shoes, sneakers, et al., much of the force and explosiveness that your body generates during a lift goes straight to your feet and to the floor. In doing so, you can lose a lot of power. Because of the unique design of weightlifting shoes, they help you drive more force through your legs and hips so you can maintain the energy that you generate, which you can then transfer up through your body and into the barbell. With weightlifting shoes, you can lift more with less effort.
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