According to podiatrists and pro weightlifters, you should be wearing flat shoes like Converse for weightlifting.
Why are Converse so great for weightlifting?
Better Ground Reaction Force
Additionally, cushioned footwear may dissipate ground reaction forces, Gagliardi says.
The more cushioning you have the more force may be lost in the cushioning.
[Flat shoes] are similar to when you are barefoot, she says.
Gripping the ground while lifting creates stability and the feeling of being more planted to the ground.
an ACE-certified personal trainer and NSCA-certified strength and conditioning specialist
Better for Back Support
Flat shoes, like Chucks, are also better for your back when weightlifting.
And like the muscles in other parts of the body, they too need to be activated and working.
Wearing Converse for lifting engages the foot so all those muscles are being strengthened as well.
While generally, Converse sneakers are good for weightlifting, there are some disadvantages to keep in mind.
Also, some peoples heel bones can also develop spurs.
These calcifications are heel spurs and they show up on x-rays.
What kind of Converse are good for lifting?
High tops are great because they give extra ankle support, she says.
They also have a wide toe box so that your foot can splay out with heavy weight bearing exercises.
an ACE-certified personal trainer and NSCA-certified strength and conditioning specialist
You want to have something solid to push and pull against, she says.
If shoes are too cushioned you wont be able to generate enough force.
And, ensure the shoe provides even weight distribution and stability.
The key in of footwear you select may also change as your level of training experience changes.
Other Shoe Options for Lifting
That said, Converse are not the only shoes suitable for lifting.
Dr. Levine says this depends on your anatomy, specifically torso versus limb length.
You also have to take into account hip flexor and ankle mobility.
This begs the question: Is there any point in investing in lifting shoes?
Generally, solid, flat shoes like Converse fit the bill.
Should you ever lift weights in non-flat shoes?
According to Sutera, flat shoes are only truly necessary when working your lower body.
For these exercises your regular gym sneakers are adequate.
Its when you do lower body and heavier weights that the flat shoes can help you to grip better.
Squadrone, R, and C Gallozzi.
51,3 (2011): 401-8.
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