Lifting Shoes vs. Converse: Do You Need a Heel?

The Danger of Running Shoes

First, a warning. Never Squat or Deadlift in running shoes.

Running shoes(Brooks, Hoka, Nike Air) are designed to absorb impact.They are squishy.

When you put 300lbs on your back, that foam collapses unpredictably.It destroys your stability and is a recipe for a rolled ankle or knee injury.

You need a solid base.

The Flat Shoe(Converse / Vans / Barefoot)

The Mechanics:

Flat shoes have "Zero Drop"(heel and toe are at the same height).

This allows for maximum surface area and stability.You can "grip the floor" with your toes(The Tripod Foot).

Best For:

• Deadlifts: A flat sole gets you closer to the floor.Squat shoes add height, which simply increases the distance you have to pull the bar.
• Low Bar Squats: If you have a wide stance and sit back into the squat(hip dominant), flats are preferred.

The Lifting Shoe(Oly Lifters / Romaleos)

The Mechanics:

These shoes have a raised heel made of hard plastic or wood(usually 0.75 inches).

This heel artificially increases your ankle mobility(Dorsiflexion).

Best For:

• High Bar Squats: It allows your knees to travel further forward over your toes while keeping your heels planted.This lets you squat deeper and maintain a more upright torso.
• Quadricep Development: The upright posture shifts load from the hips to the quads.
• Olympic Lifts: Essential for the catch position in Cleans and Snatches.

The Verdict: Do You Need Them ?

The Test: Perform a bodyweight squat.Now put 5lb small plates under your heels and squat again.

• Did it feel effortless ?
• Did you get deeper without your back rounding ?

If yes, Buy Lifting Shoes. They are a biometric hack for anyone with long femurs or poor ankle mobility.

Ankle Mobility Drills

If you don't have $200 for shoes, work on your ankles.

• Knee - to - Wall Test: Can you touch your knee to the wall with your foot 5 inches away, without your heel lifting ?
• Goblet Squat Stretch: Sit in the bottom of a squat with a kettlebell for 2 minutes daily.

Shoes are a tool, not a crutch.You should still start working on your natural range of motion.

When NOT to Wear Them

Reiteration: Do not wear them for Deadlifts.

The raised heel shifts your center of gravity forward.In a deadlift, you want your weight back on your heels.

Wearing heels during a deadlift increases the distance the bar travels and puts more stress on the lower back. Go Flat for Pulls.