Weight-lifting shoes

When choosing weight-lifting shoes, look for a shoe that is as flat as possible.  Shoes like the ones pictured here or even "old school" Chuck Taylors are preferable to more cushioned shoes commonly worn by runners or for general use. Whether heavily cushioned shoes are even ideal for running is certainly subject to much current debate (and a different blog post).  However, If you do wear a heavily-supported running shoe, you will want to get a different pair of resistance training shoes.

Biomechanically, it is preferable to wear a shoe that allows you to keep your weight in the middle or back of your foot rather than the front of the foot.  There are many reasons for this.

You want to do whatever you can to get your glutes and hamstrings "firing". If your weight is in your toes, glute and hamstring firing are discouraged rather than encouraged. A flatter shoe allows you to better keep your weight back and therefore increase glute and hamstring firing.

Excessive heel elevation can increase stress at the knees (think "high heel effect").

Flat training shoes are especially important for women since they tend to be much stronger in the quadriceps than in the hamstrings when compared to men. Women also wear high heels which can increase knee stress and arthritis risk.   Anything that improves hamstring strength in women is a positive step for knee health.  

Flatter shoes may also help improve propioceptive response which is called the body's "sixth sense for movement". Propioception is your body's ability to sense where it is in space and improving it can have positive balance and athletic implications.

Posted Jun 24, 2010 by Jeff Blair.
This entry is filed under Los Angeles resistance training, Los Angeles appropriate footwear, Los Angeles exercise footwear, Los Angeles exercise expert, and weight-lifting.