So you're getting serious about lifting. You’ve started a
mobility routine before your big lifts. You warm up and actively
stretch. Still using lifting gloves? Not a chance. And guess what? Today
is leg day! Awesome. Time to go hulk on some iron. Then you remember
seeing those heeled shoes that everyone is wearing when they squat. And
they're usually moving some serious weight. Then again, you saw a woman
lifting with chucks on the day before and she was scary strong. So you
wonder “should I get the heeled shoes. The flats. None of the above,”
for 27 minutes straight until you just feel lost. Not to worry! I'm
coming with a flashlight, road flares, a lantern, AND a jar full of
fireflies to shed some light on the situation.
Flat vs. Heeled Shoes: What are they?
Firstly, what's the difference between flat and heeled
shoes? When it comes to heeled weightlifting shoes, the sole (pun
intended) purpose of the shoe is to cut the angle your ankle needs to
reach, in order to reach depth, in dorsiflexion while doing squats/
squat variations/deadlifts/etc. the heel of the shoe is slightly thicker
than the toe, so it creates a sloping decline. Flat shoes on the other
hand are just that. Flat. Straight across. No extra assistance. They
work to train your body to become more stable during your lifts. So
deadlifting and squatting with flat shoes will be a little bit more
challenging in the beginning.
Why Should I Wear Flat Lifting Shoes?
One of the main reasons an athlete should wear flat shoes
during their lifts is to train the body to better handle loads safely.
Muscle recruitment is increased while wearing flat shoes. So for you
guys that are a little bit newer to lifting and dealing with heavy
weight, you'll probably want to use flat soled shoes for awhile until
your body gains enough stability to handle that heavy weight
consistently.
Why Should I Wear Heeled Lifting Shoes?
Heeled shoes and why and why not to get them - Now on the
other hand, heeled shoes raise the angle of your heel like we just
talked about. So getting deeper into those squats and lunges will be
easier throughout the movement. Barring you've established a good base
of stability (again like we talked about above), adding a little more
weight and still maintaining good form will be somewhat easier. Using
squats as an example, increased emphasis can now be placed on your quads
that may have been missing if you've struggled getting to depth in
normal shoes.
Summary
The reality is that these shoes are just tools. You have to
be clear on what your goals are, what level you're at, and how much you
are willing to invest in those goals. Plenty of people are achieving
their goals, physically, by sticking with basic equipment, hard work,
and discipline. These shoes won't substitute for those mandatory
practices. But they can definitely add to them and enhance your results
if you're smart about your approach.
Guillaume Proulx – PROWL SHOES www.prowl-x.com
