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Why deadlift in flat shoes

Posted by Pascal Landshoeft

Sep 4, 2018 1:32:47 PM

Slowly

 

The main reason to deadlift in flat shoes is to shorten the range of motion. This effect helps you to pull more weight. A secondary benefit is that flat shoes keep the shins in a vertical position. This further helps performance. Compared to regular runners flat shoes also have no cushioning. This makes you more stable during the lift. You will find details on different options and benefits in the article.

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Why care about your shoes during the deadlift?

 

Many gyms and competitions do not allow to go barefoot or on socks. This is why you need to put something on your feet to deadlift in the gym. The discussion on the internet is far reaching. The spectrum runs from people who do not care to groups which swear that proper deadlift shoes add up to 50 pounds to your deadlift. 

 

The questions of which shoes to wear to deadlift will put you back 0 - 200$. That is a considerable investment in a pair of shoes. This is why you should care whether it is necessary and helps your deadlift to increase. 

 

Your options for the deadlift

 

There are as many options for the deadlift out there as there are shoes. Although not recommended you could even deadlift in high heels. Usually, the discussion boils down to these options:

 

 

Lifting barefoot is a great option and some of the biggest pulls of all time have been done this way. The only problem is that in most scenarios it is not allowed. Gyms are usually not a fan of this as they want to uphold hygiene standards. Athletes, especially martial artists, are usually a bit more lax about footwear. Look for powerlifting gyms and fight pits that also have weight rooms. Powerlifting competitions also do not allow to lift with bare feet. This is mainly due to safety concerns so that people do not slip during a very heavy lift. Of course, there might also be an interest to please the sponsors of the events who sell equipment. If you do not need shoes, why would you buy them?

 

Runners / Sneakers are the most common starting point for deadlifting. The challenge with these shoes is that they have built-in cushioning. What is good for running does not help for powerlifting. The air pockets in most runners make it harder for you to transfer power through the body from the feet to the ground. This can lead to an unstable lift. Many sneakers also work with an elevated heel. This brings your shins in a tilted position. For most lifters, it is preferable to have a flat sole. This keeps the shins vertical. Some people describe deadlifting with runners like lifting on a bouncy castle. It works but is very hard to control and power gets lost. In addition, deadlifting in sneakers is a big nono in the strength community. Some people do care. Often they are not that strong though.

 

Chucks are the next option in line. They are very popular because they get recommended by Mehdi from Stronglifts 5x5. Stronglifts 5x5 is possibly the most popular beginner program out there. Many coaches will recommend these as most people own a pair. The bottom part of the chucks is solid. They also have no elevated heel. This way you save yourself money while avoiding to deadlift on a bouncy castle. The only drawbacks compared to deadlifting shoes are the thick sole and the lack of straps. Chucks are a very good option for beginners who start and still not know whether strength training is really for them.

 

Special deadlift shoes come in various shapes. They differ from weightlifting shoes by having a flat sole. Examples are the Adidas powerlift line and Sabo shoes.  These are in the higher price ranges from 100$ - 200$. Especially sumo deadlifters can benefit from the added stability which these shoes provide. If you consider competing in powerlifting you might want to try some pairs until you find your go-to pair. Deadlift shoes usually provide a strap and are made from high-quality leather. Only consider buying a pair of these if you are serious about competing. An alternative to deadlift shoes is wrestling shoes. 

 

Deadlift slippers are a lower budget option compared to special deadlift shoes. I personally own a pair of Adidas Adipower, Adidas powerlift, Nike Romaleos and deadlift slippers. A big plus of slippers is that they can fit into your backpack together with your weightlifting shoes. Also, the price tag is considerably lower. Deadlift slippers are more suited to conventional deadlifters. They have less torque in their feet when they lift. 

 

CrossFit shoes are the latest development in the market. They are hybrids between runners and lifting shoes. Especially the Reebok Lite TRs have found popularity among heavy lifters. There are also many other options for Crossfit shoes to choose from. The prices range from 80 - 150$. If you look to purchase one shoe and want a solid all around shoe, look there.

 

These short descriptions of your options are generalizations. Everyone has different feet and bodies. In the end, it is up to you to find the ideal pair to pull the most in.

 

Pros of lifting with flat shoes

 

Flat shoes help to switch your weight back. This gets you in a stringer and healthier position to pull big weights. They also get you closer to the ground. Two inches closer to the floor are two inches less to pull a heavyweight. The stronger you get the more of an advantage it has to lift in flat shoes

 

Overall compared to sneakers and weightlifting shoes you optimize for pulling weight from the ground. In the big picture, it will not get your deadlift from 300 to 500 pounds but maybe from 470 to 500.

 

Cons of lifting with flat shoes

 

The cons of lifting in flat shoes are

  • Limits your choice
  • You need more shoes
  • Often does not allow for special soles

 

If you only lift in flat shoes you limit your choice of what to wear. You might not get the shoe that perfectly fits your foot. Especially if you have feet which do not comply with standard industry sizes this can become a challenge. It's not worth it to have major pain just to pull in flat shoes. 

 

Another downside is that you need more shoes. Add two variations of Running shoes, deadlifting shoes, weightlifting shoes and CrossFit shoes to your closet and you have more shoes than many people own in a lifetime.

 

If you not special soles for health reasons they also might not work with flat shoes. They mostly assume that you will walk and do sports in shoes with an elevated heel.

 

 

Conclusion 

 

Use shoes which help your strong points, not your weak points. Beginners can start with chucks and then decide whether they go for slippers or specialty shoes. Not wearing shoes is not an option in most scenarios. Therefore you want to look for flat soled shoes which get you as close to the ground as possible.

 

Further reading 

 


Resources

 

Topics: Lift stronger, Deadlift, Fitness, Strength, Powerlifting, Bodybuilding, Strongman