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Shoes and weight training...

SouthernCharm

SouthernCharm

Well-known member
Do you think that running type shoes have a negative effect on your body's posture when it comes to compound exercises like the squat and deadlift? Theoretically, running and training shoes are made to keep weight off a certain part of your foot and evenly distribute pressure. So with deadlifts for example, is it bad for someone to wear a training shoe, knowing that one should keep most of their weight towards the heel?? I dont notice much difference when I wear different shoes, but often hear that flat shoes are best.
 
They do in a couple ways. One is that majority of running shoes have a higher heel and cause you to lean forward too much. Another issue is the power transfer ratio. When performing lifts like squats for example when you are at the bottom you reach a point where you should come to a complete stop and explode back up in a dynamic movement. When using flat/hard shoes or barefoot etc you complete this transfer more effectively. With running shoes and their emphasis on soft cushioned heels when you have stopped physically (i.e. your muscles have hit the bottom) and are attempting to come back up dynamically you will still technically be sinking as the cushion continues to compress.
 
CopyCat said:
They do in a couple ways. One is that majority of running shoes have a higher heel and cause you to lean forward too much. Another issue is the power transfer ratio. When performing lifts like squats for example when you are at the bottom you reach a point where you should come to a complete stop and explode back up in a dynamic movement. When using flat/hard shoes or barefoot etc you complete this transfer more effectively. With running shoes and their emphasis on soft cushioned heels when you have stopped physically (i.e. your muscles have hit the bottom) and are attempting to come back up dynamically you will still technically be sinking as the cushion continues to compress.
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What about shoes that have a reverse heel(heel goes down in the back)? I have Earth shoes and they advertise how their shoes are better for your feet because the heel of the shoe goes down in the back, rather than being raised.
 
gamer2be08 said:
Get you some chucks mate.. I personally like vibram fivefingers for lifting..
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Yeah, I use chuck tailors most the time otherwise if I am wearing running shoes I just slip them off real quick and back on when I'm done. I'm looking into getting a pair of five fingers for running.
 
OK, looks like some Chuck T's in my future... I had a bunch growing up, but not so much anymore. Thanks for the replies.
 
SouthernCharm said:
OK, looks like some Chuck T's in my future... I had a bunch growing up, but not so much anymore. Thanks for the replies.
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Yeah chucks are the always reliable and cheap $$ way to go. If you want something to spend some $$ on then you can look into Rogue Do-Wins. They are pretty awesome oly lift shoes.
 
DerickVonD said:
What about shoes that have a reverse heel(heel goes down in the back)? I have Earth shoes and they advertise how their shoes are better for your feet because the heel of the shoe goes down in the back, rather than being raised.
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Don't really know, haven't heard of those before. Are the heels still cushioned? and how drastic are the heels dropped lower? If they are hard soled they would be fine in that aspect. If the heel drop isn't too drastic then I suppose that would be fine as well. Other thing to pay attention to is how well you are able to maintain balance with various lifts and your shoes. i.e. running shoes for me push me too far forward when doing deads, i wonder if i were wearing dropped heel shoes when doing over head squats or squat cleans that I could be put off kilt backwards.
 
CopyCat said:
Don't really know, haven't heard of those before. Are the heels still cushioned? and how drastic are the heels dropped lower? If they are hard soled they would be fine in that aspect. If the heel drop isn't too drastic then I suppose that would be fine as well. Other thing to pay attention to is how well you are able to maintain balance with various lifts and your shoes. i.e. running shoes for me push me too far forward when doing deads, i wonder if i were wearing dropped heel shoes when doing over head squats or squat cleans that I could be put off kilt backwards.
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Here's the site.
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definitely when your squatting, deadlifting or standing and pressing use flat bottom shoes.

chucks or "skater shoes" that dont have any gel or air soles, i use ankle braces too.
 
brownstown89 said:
slip ur shoes off. havent been to a gym when ur squatting and deadlifting.
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Yeah it's what I do when I don't go wearing my chucks. My running shoes slip on and of easliy so I can do it with only my feet while standing. To be honest no one ever even notices.
 
CopyCat said:
Yeah it's what I do when I don't go wearing my chucks. My running shoes slip on and of easliy so I can do it with only my feet while standing. To be honest no one ever even notices.
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espicially if ur at the power rack where squats and deads are done, most gym goers are alergic to that area lol
 
Just ordered some Chucks off eastbay. Love that place man..
 
I usually wear Nike Frees for leg day since they're pretty flat and don't have much cushioning in the heels. I feel a huge difference from when I used to try to squat/deadlift in running shoes.
 
I wear brooks and also sometimes use the nike lunar glides for when I run or do cardio. I use a set of normal nike training shoes while I lift. If I squat and deadlift, I do it in my socks. I think ottimax (sp?) made a good pair of lifting shoes a few years back.
 
Nike dunk hightops seem to work for me. They are flat, no air bubble and provide good ankle support and stability while doing squats. They are horrible for running though I cant imagine how they played basketball in those way back in the day
 
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