Weightlifting Shoes: Why You Need Them, What Exactly To Look For, When To Wear

If they gave me at least a ruble for every time they ask about weightlifting shoes, I would have been able to buy myself a few extra pairs a long time ago. But since no one is doing this, I thought I could share with you my knowledge on this important topic. From this article you will learn how to choose shoes for weightlifting and other strength sports such as powerlifting, crossfit, kettlebell lifting. I will also tell you why weightlifters are needed.

Why do you need equipment?

Initially, the appearance of special clothing and equipment for powerlifting was justified by the need to prevent injuries and the desire to increase the working weight by 5-10 kg in each exercise.

Modern equipment has significantly expanded its capabilities: now an athlete, thanks to the right choice of clothing and accessories, can increase weight by an average of 50 kg in each exercise, and the maximum figure reaches 150 kg. Thanks to such equipment, powerlifting has become even more spectacular.

Powerlifting equipment includes wrist and knee wraps, squat suit, bench press tights, bench press shirt, deadlift suit and special shoes (deadlift boots, weightlifting shoes).

Equipment is not just clothing for training, it is clothing, shoes and additional devices that are used during lifting and are approved by federations for use during competitions. The main purpose of powerlifting equipment is to prevent injury when lifting heavy weights, as well as to help the athlete during the exercise.

Equipment is divided according to the types of powerlifting exercises for which it is intended:

• Equipment for squats includes overalls (suit, tights) for squats, knee and wrist bandages, belt and weights.
• Equipment for an effective bench press is a wrestling pad (shirt, tank top), wrist wraps and weights.
• Equipment for deadlifting - overalls (suit, tights) for deadlifting, belt, knee bandages and special shoes with rubber soles without heels. These shoes allow you to keep your weight on your heel and prevent you from leaning forward. As a rule, powerlifters use special deadlift boots, sneakers, shoes or wrestling shoes.

Why do you need special bench press shirts and shoes? Why can’t you train and perform in regular sneakers and a T-shirt? Let's take a closer look at the most important elements of powerlifting equipment.

Structure of the hip joint

The structure of the hip joint resembles a hinge. The ball (femoral head) is inserted into the socket (acetabulum) and moves freely in it.

This is the general structure of the joint, but each person has his own characteristics. For example, if the neck of the femur (the area connecting the head to the body of the bone) is positioned horizontally, as in the photo on the left, leg abduction will be limited and it will be more difficult for a person to squat with a wide stance.

If the neck is more vertical, as in the photo on the right, it will be easier to abduct the leg. This means that a wide stance will be more comfortable.

Femurs with different structures of the neck and head / themovementfix.com

The position of the legs is also affected by the angle of the femoral head. A person with a bone head positioned at an angle, as in the photo on the right, will find it very difficult to squat with a narrow leg stance and comfortable with a wide one. And for a person with a head like the one in the photo on the left, it will be more convenient to perform a squat with a narrow stance of the legs.

Different angles of the femoral head / themovementfix.com

The location of the acetabulum also matters. The picture on the left shows a pelvis that would be comfortable for a person to squat with a narrow leg stance. And having a pelvis like the one in the photo on the right, for a deep squat you will have to spread your legs wider.

Pelvis with different locations of the acetabulum / themovementfix.com

If you can't get the pistol to work, it may be due to the location of the acetabulum. If she is "looking" down, like in the picture on the right, doing these squats will be more difficult due to the restriction in hip flexion. Therefore, you can try to perform the “pistol” to the side.

You can't know exactly what your hip joint looks like, but you can guess it from your limitations, stop fighting your body, and find the perfect squat position.

How to Find the Perfect Squat Rack

Find a spot next to a mirror to track your back position, or ask a friend to watch you.

Get down on the floor on all fours, place your wrists under your shoulders and your knees under your hips. From this position, push your pelvis back until you can maintain a natural arch in your lower back.

Try this exercise with a narrow stance first, and then with a wide stance.

Narrow and wide stance

Keep track of what position is more comfortable for you to be in, in what position you can lower your pelvis lower without rounding your back.

Setting the shins

Experiment with the position until you find the one that works best, then slowly transfer your weight to your feet and come into a squat. This is your ideal position. Repeat the exercise several times to remember the feeling.

Exit to squat

The structure of the hip joint is not the only feature that can affect the depth of a squat. The length of the thigh, lower leg and torso is no less important.

Squat suit

When performing squats in weightlifting, an athlete has three weak points: the ankle, back and knees. They can be protected by also using powerlifting equipment during the exercise: weights, belt and bandages. However, the technique of performing squats in powerlifting creates other weak points.

Changing the position of the legs puts additional stress on the groin area. If the barbell is very heavy, then at the lowest point of the exercise there is a chance that the bottom will sag greatly, which can lead to serious ligament injury.

With free weights or in the car?

Is there any harm from squatting in Smith? There are quite a few!

1. Even based on the advantages described above, the motto of exercises (especially squats) in the Smith machine emerges by itself: goodbye, stabilizers! So what, you say. And we will answer: if you exercise on such machines, the stabilizers will lag behind in growth from the main muscle group.
2. Questionable effectiveness.

   Research published in the journal Strength and Condition Research (2013) tells us that muscle EMG activity during the free weight squat is 43% higher than the Smith squat. Electromyographic activity was 34%, 26%, and 49% higher in the gastrocnemius, biceps femoris, and vastus muscles.

   Conclusion: why settle for a smaller effect?

3. The trajectory of the rod.

   Smith can be good at the beginning, when you are still learning. When you don't have to concentrate on maintaining your balance, you can pay more attention to other important nuances like the position of your feet, the direction of your knees, your chest raised, your shoulder blades pulled together, and holding your breath in a timely manner. And in principle, you should first pump up your back and achieve a certain tone of the body muscles before diving under the barbell.

   But always remember: Smith is a crutch and you don’t need to walk with it all your life, if you have healthy limbs. Over time, when the working weights become larger, the straight trajectory of the bar movement in the Smith machine will put the knee and shoulder joints, as well as the lower back, in an unnatural position, no matter what you do - presses, rows (although it is a complete perversion to do these exercises in the Smith machine) or squats. This will be especially dangerous in the squat for girls for the buttocks.

   Additionally, Smith machine squats teach poor squatting technique, which can lead to serious injury when transitioning from this exercise to a barbell squat. To learn how to squat to develop your glutes, read “The Ideal Squat for Your Glutes and Firm Butt”

   Read also:  Secrets of Bhujangasana and more than 10 reasons to do it regularly
4. The risk of injury is increased.

   The first blow is taken by the spine, because an axial load is created on it. If you have scoliosis, osteochondrosis, etc., perform it only with the permission of a doctor! But you can overdo it so much that a completely healthy spine becomes not very healthy.

   Two main rules:

   • You cannot squat, deliberately bringing your knees behind your toes (to specifically put stress on the buttocks)!

   You can’t squat “to the floor”!

In these cases, the load is distributed unevenly and hits the kneecaps. The danger is that this is a time bomb that will make itself felt, if not today, then the day after tomorrow for sure.

When working with heavy weights, it is almost impossible to perform squats technically correctly. And most often the knees come into play again: helping ourselves to lift the weight, we often turn our knees inward. And this is the certain death of your joint.

The knees always “look” in the same direction as the socks. Squat with your legs parallel – your knees are parallel. Turn your toes outward - your knees look strictly apart.

5. Lack of real progress in strength.

   The Smith machine gives you a false sense of strength gain, and that's because it does all the stabilizing work for you. During the exercise, the power rack helps you by relieving the load on the small muscles of the stabilizers. As a result, they are excluded from work and are not pumped (stagnant). You can supposedly increase your performance (working weights), but in fact, when you switch to a squat with free weight, this progress will be insignificant or there will be no progress at all.

Shirt

The shirt helps minimize shoulder and chest injuries. In appearance, this is an ordinary T-shirt made of very durable and elastic fabric, however, when you look at it more closely, it becomes noticeable that it is significantly narrowed in the chest area.

This shirt fits tightly to the body of a powerlifter, slightly “rolling” the shoulders forward. During the bench press, when the barbell needs to be lowered to the chest, the material of the shirt in the athlete's chest area takes on a significant load. As it lowers, it stretches and contracts to help the powerlifter lift the barbell off his chest.

Criteria for choosing fitness sneakers

When going to a sports store to make a cherished purchase, you need to know in advance what exactly you will be looking for. What selection criteria should you follow to purchase the right sneakers? They must differ in the following characteristics.

Foot fixation

During fitness classes you need to move a lot. When performing active actions with your legs, you should feel as comfortable as possible and not be afraid of getting injured. Therefore, comfortable sneakers are those that will provide good support for the foot. They should be taller than street models and have a tight back. This is the only way they can properly hold the ankle and minimize the risk of any damage in the gym - sprain or dislocation.

Laces

If we continue the topic of fixing the foot, you need to choose models with laces, since in this regard they are considered the most reliable. Velcro and other types of fasteners will cause a lot of inconvenience. Flat laces hold the knot better. Make sure that they do not overtighten your legs, as this will interfere with blood circulation.

Ventilation

The foot in fitness sneakers must breathe, so pay attention to whether air access will be provided to it during exercise. For example, many brands offer shoes with all-round ventilation of the foot - this is an expensive but ideal option. In this matter, the material is very important: it must be natural and not create a vacuum. It can be leather, gore-tex (an innovative development in recent years) or synthetic mesh.

Outsole cushioning

The shock-absorbing system of the sneakers reduces the load on the feet and minimizes the risk of injury. These can be micropores, air cushions or a midsole. Be extremely careful with the last option. It is made from either polyurethane or ethyl vinyl acetate. The first one is characterized by durability, but it is very heavy for fitness classes in the gym. The second, on the contrary, is too light and short-lived. You need to exercise carefully in such shoes.

Sole

The sole must be durable, made of several layers made of different materials. This structure increases wear resistance. The socks are equipped with a circle for convenient rotational movements. Try bending the sole of the model you like: you should do this with ease, and when you return to its original state, there should be no dents or cracks on it.

Insoles

The insoles should be removable so that you can replace them with another pair while these are being washed and dried. They must completely fit the leg. In the center there is a thickening that supports the arch of the foot. Make sure there is no fabric or cardboard insert under the insole - it accumulates moisture and causes sweating. Instead, look for even seams that ensure comfortable training.

Knowing from the beginning which fitness sneakers to choose, you will feel more confident in the store among the wide range of models offered. According to these criteria, you can immediately set aside unsuitable options, and evaluate the remaining ones from the point of view of your physical characteristics (size, leg structure) and individual preferences (colors, brands, cut).

Gortex. Recently, Gore-tex fabric has been increasingly used in the production of sneakers - two or three layers: outer and inner fabric, and a Teflon membrane between them as a gasket. Its main quality is wear resistance.

Powerlifting belt

A wide leather belt allows the athlete to prevent injuries to the ligaments of the lumbar spine. This powerlifting equipment also allows you to add more weight during squats, chest presses, and deadlifts.

When you wear this belt, intra-abdominal pressure increases significantly, so the load on the lower spine is reduced by about 50%. This releases some of the muscle force, which allows you to increase the working weight.

Weightlifting weights

Barbells are shoes made of hard leather that are laced along the entire length, tightly fixing the foot. They have a small heel and a hard sole, which prevents you from falling back.

These shoes are used by weightlifters (hence the name) for training and performances. Weightlifters are also used by athletes in powerlifting, barbell biathlon (snatch/jerk), bench press and kettlebell lifting.

It is the feet that receive enormous stress when working with heavy weights. Therefore, the legs must receive good support to be able to easily maintain balance. During exercises, the foot must be firmly fixed, so powerlifting shoes are high-laced and made of leather.

We recommend men's weightlifting shoes Adidas Power Perfect III for beginners.

High-quality equipment for powerlifting plays not only an aesthetic role, but also seriously supports the athlete’s health. A strong body, correct technique and properly selected equipment are your faithful assistants in achieving better results.

Benefit

1. Safety.

   The fact that the bar moves along the guides, eliminating the very possibility of getting hit on the crown with a projectile, reassures beginners. Yes, and you can put the barbell on the clamps at any time during the exercise, simply by turning the bar with the force of your hands.

2. High level of insulation.

   Due to the fact that the machine is equipped with guides, we do not need to stabilize the barbell with additional muscles (stabilizers). Therefore, it is easier for us to work the target muscle.

3. Explosive reps.

   In our body, muscle fibers are divided into two types: fast muscle fibers (white) and slow muscle fibers (red). This division is not accidental; it is done so that movements of different severity can be performed. In practice, fast-twitch muscle fibers (FMF) do the heavy work, and slow-twitch muscle fibers (SMF) do the light work.

   The most effective training is using two types of fibers. This type of training is called pumping.

   Traditionally, pumping refers to performing an exercise for a large number of repetitions (provided that the muscle is previously tired with heavy, basic exercises), thus we fill the muscles with blood (“inflating” it), provided that the rest between approaches is very short. It is due to this that more blood enters the muscle than it can pump out, so the muscles swell and become huge. This feeling cannot be confused with something else.

   Using this explosive repetition technique works well with the Smith Machine because... When pumping in squats with free weight, the risk of injury increases critically.

4. Performing unilateral (one arm or leg) exercises.
5. The ability to quickly master all the basic exercises and build a muscle frame, then move on to free weights.

Sports supplements for competitions

Taking sports supplements - creatine, arginine, intra-workout, bcaa amino acid and pre-workout complexes will help you increase your strength. These sports nutrition products are specifically formulated to improve performance in sports and fitness for men and women. Just add it to your diet and go ahead to conquer new heights.