One of the key elements of the deadlift technique is to minimize the range of motion as much as possible. To do this, you need minimalist shoes that keep your feet as close to the ground as possible.
Therefore, we recommend the Sabo deadlift shoe as the best shoe for the deadlift. Not only are they minimalist shoes, but they balance your body position, protect your ankles, and prevent your feet from slipping (important for sumo deadlifts).
Choosing the right shoes for the deadlift requires an understanding of the overall technique of the movement. So today, we will tell you everything you need to know to choose the best shoes for the deadlift!
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The medial part of the foot consists of the upper metatarsals and the lower arch of the ball of the thumb. Unlike the ankle joint, the metatarsals of the foot must be as tight as possible during the deadlift. Almost all deadlift shoes are equipped with straps in the metatarsal area to stabilize this area without interfering with blood supply.
Flat soles do not follow the curvature of the arch of the foot, making them uncomfortable to wear for extended periods of time. To solve this problem, modern deadlift shoes offer light arch support in a smart design that does not add padding to your feet. In this case, the metatarsal strap stabilizes your foot and the arch support prevents you from losing your balance. This way, the shoe is more comfortable while keeping the foot in place and limiting the range of motion.
Rigid Outsole Material
There are many materials suitable for manufacturing shoe soles. However, not all of them are ideal for deadlift shoes. For example, rubber, polyurethane, and wood are the best materials for weightlifting shoe soles. These materials are hard enough and provide the necessary support and stability for the foot. Conversely, lightweight materials that do not provide much support should be avoided, such as EVA (ethylene vinyl acetate) and Styrofoam.
Hardness Of The Sole
The stiffness and flexibility of different materials also vary. If the outsole of the shoe is stiff enough to support the body, it should be fine. In general, rigid plastics and wood have the highest levels of stiffness and compressive strength. However, they are a little harder on the feet.
On the other hand, the more rubber the shoe is made of, the more flexible it is. However, unlike foam or EVA, rubber retains the compressive strength and support needed for deadlifts. However, super-flexible rubber should be avoided, as it may not support the foot properly. Therefore, the ideal balance of flexibility and stiffness should be found according to your personal preferences.
While it may seem that sole thickness contributes to supporting, remember that a thick sole is synonymous with height. Since you are trying to mimic the benefits of a barefoot deadlift without the drawbacks, you need a shoe with a thin outsole and minimal cushioning and padding inside with zero angles.
Support & Straps
The greatest advantage of lifting shoes over bare feet is the amount of support the foot receives in lifting shoes. Not only does it compact the foot, but it also keeps the foot in the correct position during lifting.
Always look for shoes with straps that secure the ankle and metatarsal area. As you know, these straps prevent the foot from wobbling or overstretching. This lateral support is one of the features that make collared shoes with ankle and midfoot straps ideal for deadlifts.
One of the biggest problems that sock wearers face when performing deadlifts is the danger of slipping. Next to foot support, this is one of the greatest advantages of wearing deadlift shoes. The rubber material is one of the most slip-resistant materials available. It also plays a role in ensuring posture and position during the lift.
Benefits Of Deadlift Shoes
Powerlifting with shoes for the deadlift can give you a huge advantage. You don’t have to be a pro to benefit from the right shoes, as the difference is obvious in any situation.
Here are all the benefits you can gain from wearing the right weight training shoes
Improved Stability And Balance
When lifting heavy weights off the ground, you cannot afford to lose your balance first. The good thing about deadlift shoes is that they improve the level of stability in the lower body by maintaining maximum contact with the ground. Weightlifting shoes have certain features, such as a stiff, completely flat sole.
Flat soles provide full support for the foot and allow direct contact with the ground. Stiff soles allow the foot to stand firmly on the ground. It is as if each point of the sole is supporting the next point. In addition to supporting the soles of your feet, many deadlift shoes are equipped with clamps, which play an important role in maintaining the ankle and its balance (important when deadlifting using the sumo position).
Reduced Range Of Motion
Another major advantage of deadlift shoes is their thin sole. They are rigid and completely flat, yet remain as close to the ground as possible. If the heel of the shoe is 2 inches, that means you need an extra 2 inches to pull the bar. You might think that a two-inch difference in bar travel is not a big deal, but you want to make sure you have the best possible advantage to achieve your maximum reps. That’s why you can’t lift weights in squat shoes.
Support Your Feet
Success in the deadlift depends primarily on two points on the feet. Those points are the ankle and midfoot. The great thing about deadlift shoes is that they are designed to provide optimal support to these points. This allows you to focus on getting the best results. Let’s take a closer look at how some deadlift shoes support these areas.
The ankle joint is critical to the deadlift. It needs to be stabilized and prevented from moving upward. However, you must have the flexibility to bend and retract the foot backward, known as “dorsiflexion. Many deadlift shoes are designed with a high collar front strap. Straps of varying stiffness are available to support the ankle as desired. When weightlifting in the sumo position, ankle support is critical.
Can I use squat shoes for weightlifting?
Squat shoes, also known as “Olympic weightlifting shoes,” have many similarities with deadlift shoes. For example, they are rigid, which helps support and secure the foot.
The only difference between the two is the height provided by the heel. While this is ideal for Olympic lifters, it changes the center of gravity and can cause an imbalance during weightlifting.
Are Converse shoes ideal for deadlifting?
Converse shoes are the best shoes for deadlifting. Technically, Converse shoes have all the essential aspects that make them excellent for deadlifting. For example, they have a flat sole and a flat heel. This helps maintain balance during deadlifts. The disadvantages may be the lack of support and the thick soles (about 10 mm thick). However, they are still an excellent and economical alternative for deadlifting shoes.
What are the criteria for selecting shoes for deadlifts?
Now that you know the issues with regular shoes and heel shoes, it is time to learn what elements qualify a shoe as good for the deadlift. Let’s take a look at what aspects are important.
Why do deadlifts have to be done without shoes?
If an athlete is wearing non-cushioned running shoes, it is better to deadlift barefoot. This will help them
- Maintain maximum balance during the deadlift
- Reduce the range of motion
- Shift the weight to the back
- Work the hip extensor muscle groups.
In other words, now you know everything you need to know before deciding on the ideal deadlift shoe.