What Shoes Should I Wear to Lift?

If you’re wondering what kind of shoes you should wear for lifting, I got you! I will wear a certain shoe depending on upper or lower body days! Here’s a link with a breakdown of all of my faves!

Here are a few things to keep in mind:

Lower Body Days (Squats, Deadlifts, Lunges, etc.):

  1. Flat-Soled Shoes (e.g., Converse Chuck Taylors, Vans):
    • Provide a stable, non-compressible base for heavy lifting.
    • Ideal for deadlifts and other movements where a flat surface enhances ground contact and stability.
  2. Weightlifting Shoes (e.g., Adidas Adipower, Nike):
    • Features:
      • Slight heel elevation (typically 0.5–1 inch), which improves squat depth and knee tracking.
      • Rigid sole for maximal stability.
    • Best for squats, front squats, and Olympic lifts.
    • Not ideal for deadlifts unless you benefit from the raised heel.
  3. Barefoot or Minimalist Shoes (e.g., VivoBarefoot, Sabo Deadlift Shoes):
    • Mimic barefoot lifting while providing minimal protection.
    • Excellent for movements where ground feel and stability are crucial, such as Romanian deadlifts or kettlebell swings.

Upper Body Days (Bench Press, Overhead Press, Rows, etc.):

  1. Flat-Soled or Minimalist Shoes:
    • A stable base is crucial for compound movements like bench presses and overhead presses.
    • Flat-soled shoes or minimalist shoes are ideal to maintain good posture and balance.
  2. Cross-Trainers or Regular Sneakers:
    • If your upper body day includes accessory movements or light functional training (e.g., push-ups, dips), cross-trainers can offer versatility.
    • Avoid overly cushioned running shoes that might compromise stability during heavy lifts.

Hope this helps give you an idea of what to wear to the gym!! HAPPY LIFTING!!!!

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