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Research Blog: Are Weightlifting Shoes Beneficial?

By: Derek Charlebois The type of footwear your wear can affect your performance. Sprinters wear specific shoes, football players wear specific shoes, so should bodybuilders and powerlifters wear specific shoes? The following study compared weightlifting shoes to running shoes on squat mechanics. Sato, K., D. Fortenbaugh, et al. (2012). "Kinematic changes using weightlifting shoes on barbell back squat." J Strength Cond Res 26(1): 28-33. The purpose of this study was to validate a higher degree of foot segment angle by wearing the weightlifting (WL) shoes and to determine the kinematic differences between WL shoes and running shoes during the barbell back squat. College-aged individuals volunteered to participate in this study (N = 25). After warm-up, subjects performed 60% of 1RM barbell back squat. Reflective markers were placed on lower extremity joints and end of the bar to create segments to analyze kinematics of the barbell back squat from a 2-dimensional view. Three separate repeated measure analyses of variance were used at p = 0.05. Results showed that there was a difference between the footwear conditions; foot segment angle of 3.5 degrees (p < 0.05) and trunk lean of 22 mm (p < 0.05) were captured when wearing WL shoes. However, thigh segment peak flexion angle was not statistically different (p = 0.37). Wearing WL shoes seems to be beneficial in reducing the overall trunk lean, because this position is believed to reduce the amount of shear stress in the lower back area. Back squat with WL shoes also increased foot segment angle and possibly contributes to greater muscle excitation in knee extensors. Weightlifting shoes did not help reach thigh segment closer to horizontal as compared with the running shoe condition. It is recommended that WL shoes be used by those who are prone to displaying a forward trunk lean and who aim to increase knee extensor activation.

My Comments:
Weightlifting shoes were originally designed to improve performance on the Olympic lifts, the snatch and the clean and jerk, and are therefore commonly referred to as Olympic lifting shoes. Weightlifting shoes are also beneficial to powerlifters for the squat. Weightlifting shoes are different from standard running/tennis shoes in that they have a very hard, elevated heel that improves ankle stability and range of motion and provides a sturdy surface to push against; standard tennis shoes have heels made of rubber that have give and compress providing less stability. The above study compared weightlifting shoes to running shoes and found that the weightlifting shoes reduce trunk lean, which could improve performance and decrease the chance of a lower back injury. As someone who has suffered from a lower back injury, anything that can decrease lower back shearing stress gets a thumbs up from me! The study also found weightlifting shoes may increase recruitment of

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the quadriceps (knee extensors), so if you are someone who has trouble getting your quads to grow from squats perhaps weightlifting shoes could help. Now does this mean you should immediately go out and buy a pair of weightlifting shoes to replace your beloved Chuck Taylors (or other flat-soled shoe)? I have squatted in both flat-soled shoes (which I recommend over the standard tennis shoe) and weightlifting shoes and like both forms of footwear for squatting. If you like squatting in Chuck Taylors or a similar style shoe then keep squatting in them. That being said, I do notice I am able to squat below parallel more easily, keep more torso more upright, and feel more stable in my Adidas Adipowers than my flat-soled Inov8 shoes so if you are looking to maximize performance you may want to give weightlifting shoes a try.