I'm just curious about what most people prefer to wear when squatting. When I look around in the gym, I see mostly running shoes. I have seen a few people wear weight lifting shoes, but those are rare. However, I think I'm going to buy a pair to see what kind of difference it makes. Weight lifting shoes have a high heel. Running shoes (not the minimal kind) usually have a heel to toe drop of 8-12 mm but the effective drop when squatting is actually less because of the compression you get with soft soles. Weight lifting shoes have about 2X the heel drop and little to no compression, which helps your form if you don't have great ankle mobility. I'm actually a minimalist shoe fan when it comes to gym shoes, but the zero drop makes it tough for me to do a back squat without bending over excessively. What have your experiences been?
What shoes do you prefer for Squats?
- Thread starter Ramon
- Start date
!<-_->!
Hall of Fame
I have a pair of AdiPowers, but rarely use them. Part of it has to do with not lifting enough weight to make it seem reasonable to use them. Call me self-conscious. I see some people using Converse Chuck Taylor's or adidas Powerlifts. That constitutes the majority of the squatters I see. The remaining ones are running or basketball shoes. I'll use old tennis shoes or a pair of high tops SB Dunks generally just cause they feel more stable than running shoes.
T1000
Legend
Everyone should be using flats or Olympic shoes if they have poor ankle mobility. If you don't want to buy Olympic shoes you can get flat shoes and put a 5 under your heel. I'm pretty sure adidas makes an $80 version of the adipower so you don't have to spend $200 for those or romaleos
I use an older adidas Olympic shoe since my ankles suck and it's so much easier to depth with good form. If you're squatting a lot (at least once a week every week) id invest in a pair it makes a huge difference
I use an older adidas Olympic shoe since my ankles suck and it's so much easier to depth with good form. If you're squatting a lot (at least once a week every week) id invest in a pair it makes a huge difference
1
1HBH-DownTheLine
Guest
I just do squats barefoot in my living room... should I be wearing some kind of shoe while doing these?
Either get something like Adipowers, or go with Chucks and stick 5lb plates under your heels like T100 mentioned if you don't want to fork up the money. Personally I would feel like a dumbass wearing weight lifting shoes at my gym, so I'm usually just wearing something like flyknit racers, then either going barefoot/wearing chucks when I squat and deadlift.
WildVolley
Legend
I squat while barefoot in my garage. I'm not doing any serious weight and I'm also trying to rehab my ankle mobility due to an old but serious sprain.
I just prop a board under my heels if I'm going deep. My goal is to be able to full squat without anything under my heels.
I just prop a board under my heels if I'm going deep. My goal is to be able to full squat without anything under my heels.
SinjinCooper
Hall of Fame
Never, ever, ever squat in running shoes or anything with cushioning. Ever.
Flat-soled shoes with little to no cushioning like Chucks are great. Knockoff Chucks are every bit as good, since there's nothing about the structure of Chucks that gets lost in a cheap knockoff -- just the label value. Walmart has 'em for about ten bucks a pair.
Socks or bare feet are as good or better. Just watch your toes when you change weights.
If you have poor ankle and/or hip mobility, lifting shoes with a raised heel can help compensate without the danger to your spine that lifting in running shoes threatens. Workboots are a good backup choice. Whatever it takes so you can get to at least parallel with your thighs without ANY rounding of your lumbar spine. If you can't do that with even hard-soled, heeled boots, don't squat with more than your bodyweight until you up your mobility. You can very seriously **** yourself up permanently.
No matter what, it's absolutely critical to avoid cushioned soles. You drive through the heel when you squat, and it's imperative it be well supported. No serious source anywhere on the planet will disagree with this point.
Flat-soled shoes with little to no cushioning like Chucks are great. Knockoff Chucks are every bit as good, since there's nothing about the structure of Chucks that gets lost in a cheap knockoff -- just the label value. Walmart has 'em for about ten bucks a pair.
Socks or bare feet are as good or better. Just watch your toes when you change weights.
If you have poor ankle and/or hip mobility, lifting shoes with a raised heel can help compensate without the danger to your spine that lifting in running shoes threatens. Workboots are a good backup choice. Whatever it takes so you can get to at least parallel with your thighs without ANY rounding of your lumbar spine. If you can't do that with even hard-soled, heeled boots, don't squat with more than your bodyweight until you up your mobility. You can very seriously **** yourself up permanently.
No matter what, it's absolutely critical to avoid cushioned soles. You drive through the heel when you squat, and it's imperative it be well supported. No serious source anywhere on the planet will disagree with this point.
Last edited:
movdqa
Talk Tennis Guru
I will make sure to do my squats in running shoes today.
As I have been doing for decades.
SinjinCooper
Hall of Fame
That would be incredibly stupid of you. But go with God.
For any readers along: this is not a joke. Go, and research this. The number of people who seriously injure their spines yearly with this kind of behavior is significant. Check any good source of info, and you will see this is no joke.
It's very worth looking into. Those who are too set in their ways to change, by all means, smoke a few cigarettes, get drunk, drive to the gym, operate a bandsaw, and squat in running shoes. The world needs casualties too.
movdqa
Talk Tennis Guru
I'm unlikely to injure my spine doing squats given the amount of weight that I'm using.
Would you make this recommendation for air squats too? How about pistol squats? Single-leg squats?
At some point, you sound ridiculous.
SinjinCooper
Hall of Fame
Ultimately, it's up to everyone to do their own research, and make their own choices.
I invite...and positively encourage...anyone without pre-existing deep knowledge of weight training to look around the web. Find out what authorities say about footgear for squats. It's not by accident I mention driving drunk above. The consensus on the safety of both is utterly unanimous.
When you squat or deadlift, you are using your spine to support a LOT of weight. The three ways to protect it are maintaining a neutral (straight) spine, maintaining a tight core, and maintaining a solid base. Luckily, the human heel is an excellent and solid base, unless you stick it on a pillow.
I've got no interest in preaching to lost causes. But I know kids are reading this site and wondering what's true and correct and agreed upon by every authority on the planet. All I ask is that if you're new to serious training, LOOK IT UP. Especially when it comes to squats and deadlifts -- excellent exercises that put the body under a lot of stress. Doing them properly makes them the unquestioned kings of all exercises. Doing them improperly is flat out dangerous, and advising improper technique is outright negligent. Serious injuries can and do occur.
Is it possible to squat in running shoes without incident? Of course it is. Just like it's possible to drive drunk without incident. But there's literally no excuse to do so, when achieving a good, solid, reliable base is as simple as taking off your shoes when you squat or deadlift.
If you're only smart about one thing in your life, protecting your spine isn't a bad choice.
I invite...and positively encourage...anyone without pre-existing deep knowledge of weight training to look around the web. Find out what authorities say about footgear for squats. It's not by accident I mention driving drunk above. The consensus on the safety of both is utterly unanimous.
When you squat or deadlift, you are using your spine to support a LOT of weight. The three ways to protect it are maintaining a neutral (straight) spine, maintaining a tight core, and maintaining a solid base. Luckily, the human heel is an excellent and solid base, unless you stick it on a pillow.
I've got no interest in preaching to lost causes. But I know kids are reading this site and wondering what's true and correct and agreed upon by every authority on the planet. All I ask is that if you're new to serious training, LOOK IT UP. Especially when it comes to squats and deadlifts -- excellent exercises that put the body under a lot of stress. Doing them properly makes them the unquestioned kings of all exercises. Doing them improperly is flat out dangerous, and advising improper technique is outright negligent. Serious injuries can and do occur.
Is it possible to squat in running shoes without incident? Of course it is. Just like it's possible to drive drunk without incident. But there's literally no excuse to do so, when achieving a good, solid, reliable base is as simple as taking off your shoes when you squat or deadlift.
If you're only smart about one thing in your life, protecting your spine isn't a bad choice.
movdqa
Talk Tennis Guru
How do you know I'm lifting a LOT of weight?
Our gym floor is already quite cushioned. So are my shoes. Never had a problem. But I'm not doing a LOT of weight.
My fitness center does do a lot of weight for her size. She does squats in her running shoes. She was a national-class athlete in college and has a graduate degree and has done research work in health and fitness.
S
Sirius Black
Guest
With pistol squats I find it almost impossible to achieve no rounding of the lower back. But then again, I don't know how much that matters since I'm not loading 225 lbs of weight on my back.
I don't want to be a naysayer, but for the guys who tell people that they absolutely must squat, know this: the human spine wasn't even designed for people to walk upright. Do you think loading it with a ton of weight is a good idea?
movdqa
Talk Tennis Guru
I don't load it with a ton of weight.
So do you recommend doing air squats with special shoes? Would you put on special shoes to tie your laces? Or button a coat on a child?
S
Sirius Black
Guest
No, I wasn't addressing you there. The bottom line is to do whatever you want to do and not to listen to anonymous know it alls on the internet.
T1000
Legend
Ok so what does this have to do with running shoes being a terrible footwear choice for squats?
I agree for the most part. Running shoes are not ideal. I think I will get a pair of weight lifting shoes with a hard raised heel. I'll try to shop for bargains. The good ones are so expensive! I think the guy in this video explains it all pretty well:
2nd Serve Ace
Hall of Fame
Always make sure to keep your toes out on any lower body exercise!!! More important than choice of footwear.
Sent from my SM-T310 using Tapatalk
Sent from my SM-T310 using Tapatalk
D
Deleted member 23235
Guest
You're right...
Getting the proper stable skeletal alignment is not critical if you're not (back) squatting a lot of weight (ie. less than body weight)
Kinda like using a frying pan serve is just fine at the 3.0 level.
S
Sirius Black
Guest
Have there ever been randomized controlled studies performed on humans to establish causation?
I use Vibrim 5 toed shoes when squatting/deadlifting. I am not sure of the danger from using cushioned shoes, but lifting shoes with the stiff heals allow you to squat more by transferring more energy to the ground. The models with straps also prevent your feet from moving when squatting, further improving weight transfer to the ground. Also, the heel allows you to be more comfortable when in a squat position if you don;t have good ankle flexibility. I cannot bring myself to by lifting shoes since I would have to remove them for deadlifting (since the heels put you too far forward)
I like to work out in minimalist shoes too. Right now my favorite training shoe is the Inov8 F-Lite 235. It has a minimalist feel but also a stable heel that makes it good for weight training. The only problem I have with it is when I do squats because of the zero drop. I just found a great deal on the new Adidas Crazy Power. I haven't taken it to the gym yet, but I think I'll like it. It's a really nice looking shoe and has a hard TPU heel.
Maybe you're looking at the wrong shoe. I don't think it looks anything like the Metcons or Nanos.
http://www.roguefitness.com/crazypower-shoes-mens-black-white
!<-_->!
Hall of Fame
Indeed I was. I was looking at this one, https://www.shopboxbasics.com/collections/adidas-crazypower-tr/products/mens-adidas-crazypower-tr
I like to put small plates (2.5 lbs) under my heels when squatting heavy to lift my heels. I would like to try the inov8, but no store in my area carry them, and I hate to buy shoes without trying them on first.
I rarely buy athletic shoes locally now. You get a much wider selection online, better prices, and the return policies with the big online retailers make it very easy.
Prince Vegeta
Semi-Pro
Crocodile
G.O.A.T.
You could sit down and put a towel under your knee and tension your quads to fire them up. This could progress to one legged squats in a flat surface, then on a decline apparatus. I wouldn't get too much into squats as you need to look after your back and knees as a priority and I think conservative measures are best for tennis players.
I have a different philosophy when it comes to squats and your back and knees. I think squats are the best exercise to strengthen your back and knees. That's why they are my first priority when it comes to training. I wouldn't be playing tennis today if I didn't do squats to strengthen my knees. Yes, I did full squats when my knees were feeling pain, but I got through it and it worked.
the green god
Professional
Wrestling shoes.
