In almost every local gym, there exists a legendary figure known as The Deadlift King. His prowess on the platform is unmatched, his lifts are awe-inspiring. There’s that moment when the rest of the gym gets a little quieter and all eyes turn towards the bending barbell as the King battles to defeat gravity once again.
His grip suffocates the bar and his feet are planted like ancient oaks. He beckons the weights to rise, and that’s when you notice – what on earth are those shoes?
In this article, we're stepping into the sole of strength, exploring the world of deadlifting shoes. Could the right footwear be your new weapon of choice on the journey toward deadlifting royalty?
What is Deadlifting?
Deadlifting is a critical component of strength training. It involves lifting a loaded barbell off the ground to the level of your hips, and then lowering it back down – all in one fluid motion. This exercise primarily targets your posterior chain, which includes the muscles of your back, glutes, and hamstrings. However, it also engages virtually every other muscle group in your body, making it one of the most potent exercises for building overall strength.
But why are we talking about shoes in a conversation about deadlifting?
Why Are Deadlifting Shoes Important?
Just as you wouldn't play soccer in high heels or go hiking in flip-flops, you wouldn't want to deadlift in unsuitable footwear. While your choice of shoe may seem like a minor detail in the grand scheme of your workout, it can significantly impact your performance and safety during deadlifting.
DON’T Deadlift in Running Shoes
Some people will wear regular running shoes to their local gym, but these are going to significantly hinder rather than help most people when deadlifting. Running shoes are designed with cushioning and support in mind, providing padding to absorb impact and reduce joint stress during high-impact activities like pounding the pavement.
DON’T Deadlift in Weightlifting Shoes
Weightlifting shoes are designed with a raised heel to help achieve a deeper squat position and maintain an upright posture during lifts (we wrote about this here). The elevated heel allows for better ankle mobility, which is crucial for performing movements like the snatch and clean and jerk with proper form.
DO Deadlift in Flat Shoes
When it comes to deadlifting like the King, the name of the game is stability. You want a shoe that keeps you as close to the ground as possible, with minimal cushioning to ensure a solid connection with the floor. This stability allows for maximum force transfer from your body to the barbell, helping you lift heavier weights more efficiently.
Elevated Olympic lifting shoes and spongy sneakers have their time and place, but on deadlift day, leave them in the gym bag!
The Anatomy of Deadlift Shoes
Let’s breakdown exactly what you’re looking for when deadlifting, in contrast to other athletic shoes:
- Flat Soles: Deadlift shoes typically have a flat, thin sole. This feature brings you closer to the ground, providing better stability and force transfer during the lift. It also helps maintain a neutral foot position, which is essential for proper lifting mechanics.
- Minimal Cushioning: Unlike running shoes with their thick soles, deadlift shoes have minimal cushioning. This lack of cushioning improves force transmission and allows for a better feel of the ground beneath you, enhancing your balance and stability during lifts.
- Superior Grip: The soles of deadlift shoes are made of a grippy material, often rubber, to prevent slippage during lifts.
- Secure Fit: Deadlift shoes should fit snugly without being overly tight. They often feature a strap (such as this) over the top to secure the foot and prevent movement within the shoe during lifts.
- Heel Height: Deadlift shoes have no heel-to-toe drop, which means the heel isn't elevated compared to the toe. This design promotes a more natural foot position, which is beneficial for deadlifting.
The Debate: Barefoot vs. Deadlift Shoes
Some lifters swear by deadlifting barefoot or in socks citing studies such as this one. Barefoot lifting eliminates the potential instability that can come from cushioned or elevated soles, for all the reasons mentioned above. It also brings you as close as possible to the ground, maximising stability and force transfer.
However, lifting barefoot isn't without its downsides. Most gyms have policies requiring members to wear shoes for safety and hygiene reasons. Shoes also provide a protective barrier between your feet and any potential hazards on the gym floor.
As such, flat deadlifting shoes can offer a happy medium — providing many of the benefits of barefoot lifting while protecting your feet and keeping you within gym rules.
The Verdict
While the type of footwear you choose for deadlifting is ultimately a personal decision, flat shoes are widely acknowledged as the optimal choice for this particular lift. They offer a blend of stability, force transfer, and proper lifting mechanics that can help you deadlift safer and more effectively.
Here at LUXIAOJUN we recommend our Nature Trainers as a trustworthy companion for deadlift day. Designed to be light but durable, the Nature Trainers feature a specialised rubber sole, a breathable mesh/fabric upper, and a strap to lock your feet in for those heavy lifts.
So, activate the inner warrior, approach the barbell, and plant your feet like the Deadlift King – it’s time to plunder those new PRs!