What To Look for In Weightlifting Shoes

What To Look for In Weightlifting Shoes

By Sean Hyson, CSCS

 

 

Key Takeaways 

  • Weightlifting is a sport and a pillar of strength training. 
  • Weightlifting shoes are built differently than other training shoes and running shoes
  • Weightlifting- specific shoes have an elevated heel for better mechanics and positioning.
  • Weightlifting helps build power—a combination of strength and speed.
  • If your goal is to squat heavier, weightlifting shoes can help you get there.

 

There are gym shoes and there are weightlifting shoes. The difference? Weightlifting shoes aren’t for exercises like bench press and bicep curls. They’re for putting weight overhead and driving it up from the ground. 

Here’s what to look for in a pair of shoes that will support you as you chase PRs. 

What Is Weightlifting?

Before we get into the shoes, let’s clear something up. “Weightlifting” is often used interchangeably with weight training, resistance training, or strength training. But it actually refers to something more specific.  

Olympic Weightlifting is a sport where lifters are judged on their performance of two barbell lifts: the snatch and the clean and jerk. 

An ancient sport, weightlifting has been part of the Olympic Games since the first contest of the modern era in 1896. This is why the snatch and clean—and their variations—are sometimes called Olympic lifts.  

Today, weightlifting isn’t just for Olympians. It’s a key part of CrossFit®, athletic training, and any program focused on building power.  

When we say “weightlifter,” we’re not just talking about anyone who lifts. We’re referencing someone who’s trying to get stronger on these specific exercises, sometimes with competition in mind. 

What Are Weightlifting Shoes and Why Do You Need Them?

Built for specific weightlifting exercises, weightlifting shoes have a raised heel, creating a higher heel-to-toe drop, and a firm midsole with no cushioning. Some are made of very hard plastic, while traditional weightlifting shoes are made of wood. 

What’s a heel-to-toe drop? It’s the difference in sole thickness between the heel and forefoot. A low-drop shoe will be lower and flat to the ground. A high-drop shoe has an elevated heel. 

Most weightlifting shoes have a drop between one-half inch and one inch (12.7–25.4mm). This “heel lift” improves mechanics by helping lifters work around limited ankle mobility, one of the most common limitations in barbell training. 

The barbell squat is foundational to Olympic lifting. It’s part of both the snatch and clean and jerk. Most people struggle to squat low while keeping their heels down and torso upright—two musts for safe and effective lifting. Elevating the heels improves stability without sacrificing range of motion.  

A raised heel allows your shins to move further forward in the squat, giving you the ankle mobility to squat deeper without tipping forward. (Ever seen someone squatting with weight plates under their heels? Same idea.) Everything from your hips to your head stays stacked and strong. 

“Weightlifting shoes help you get a deeper squat,” says Wil Fleming, a USA Weightlifting Senior International Coach and champion lifter. “This lets you lift more weight because you can receive the bar on a snatch or clean in a lower, more upright position.” 

In other words, the shoes give you leverage. 

Fleming recommends roughly a three-quarter inch drop (19mm) for most lifters starting out. Serious competitors and taller lifters should opt for a one-inch drop (around 25mm). Fleming warns against drops that are too high. These shoes can make you shift onto your toes and lose control, making your lifts less effective and riskier.

 

Metatarsal strap

Another feature to consider: metatarsal straps. These bands lay across the midfoot to lock your foot in place. Not all shoes have them, but they’re a good addition when targeting stability and precision. 

Olympic lifts are explosive. Your feet leave the ground and slam back down. The impact can cause your feet to shift forward in the shoe, throwing off your balance. The strap helps anchor your foot toward the heel, where you can absorb force more effectively.  

Fleming says the strap can also help prevent your lifts from getting disqualified in competition. “Weightlifting has a history of uppity rules,” he says. “People would get a ‘no-lift’ if anything hits the platform before your feet, such as your shoelaces.” The metatarsal strap holds the laces in place on top of the shoe. 

 

Material

Weightlifting shoes should be tough and built to last. That’s why materials like leather, rubber, and thermoplastic polyurethane (TPU) are commonly used. According to Fleming, there’s no clear performance advantage between them, so go with whatever feels best on your feet.  

Some shoes still use wooden heels, a nod to old-school lifters and a bit of style nostalgia. They work fine but are heavier and tend to wear down faster over time. TPU, on the other hand, is much lighter and more durable, making it a preferred choice for today.

 

The NOBULL Bottom Line:

 

  •  Weightlifting means training the snatch, clean and jerk, and their variations—not just lifting weights.
  • A raised heel helps your knees move forward so you can squat deeper and stay upright. 
  • If you’re new to weightlifting, look for shoes with a roughly 19mm drop/heel lift for support and mobility.

 

Top Benefits of Wearing Weightlifting Shoes

The main benefit of weightlifting shoes is making way for deeper, stronger squats and doing them more safely. The raised heel gives you a mechanical advantage for range of motion and better posture. 

Taller lifters tend to fold at the hips when they squat—a natural compensation for having long femurs that make it hard to balance the bar on the descent. It’s not wrong to squat this way, but it does put added stress on the lower back.  

In general, Fleming recommends trying to stay as upright as possible. A study in the Journal of Strength and Conditioning Research found that weightlifting shoes help reduce trunk lean and shear force on the spine during back squats.  

 

Another reason to use weightlifting shoes: more quad activation. An upright squat lets your knees move forward and bend fully, taking your quads through their full range of motion.

So even if you’re not into weightlifting competitions and just want big, strong legs, weightlifting shoes help you get there. 

 

 

Weightlifting Shoes Vs. Gym Shoes: Key Differences

Weightlifting shoes are specifically built for weightlifting training. The raised heel helps improve squat technique and keeps you more upright during lifts.  

General strength training should be done in shoes that are flatter and more stable, so your feet can grip the ground and move naturally. For deadlifts, dumbbell work, machines, plyometrics, and multi-directional training, go with a cross-training shoe. Check out our Expert’s Guide to Gym Shoes for help finding the right pair for everyday training.   

 

Ok, but do I NEED Weightlifting Shoes?

We won't tell you what you need. That’s up to you, but what we can say, is that if you are not squatting, or training the Olympic lifts (Snatch, Clean and Jerk) you don’t need the raised heel and secure strap of a traditional weightlifting shoe. A training shoe like the Outwork or Outwork Edge will serve most people lifting weights in the gym. The low heel to toe drop of these shoes, as well as the firm midsole, provide a lot of stability and ground feel needed for training with a variety of weights and weight machines.

 

But what about running shoes for lifting? They have a raised heel. Can they stand in for weightlifting shoes? 

Hard no. 

Running shoes are for—you guessed it—running. They cushion impact during repetitive motion, and that’s not what you’re doing in the gym.  

“General training shoes have less of a drop than weightlifting shoes, and that’s OK, because not everyone needs to squat to the deepest possible position,” says Fleming. “A minimal shoe with a semi-hard sole is the better choice for all-around weight training.” 

 

Are Weightlifting Shoes Worth the Investment?

It depends on your goals, budget, and priorities. They’re great for Olympic lifts and squat-focused work, but not much else. Don’t run in them. Don’t do agility work. Don’t wear them to a circuit-style class with various movements. They’re not built for general strength training either, although there are a few exceptions. 

Whether weightlifting shoes will actually help your squat depends on how you squat. If you style is upright, like Olympic lifters, they’re a game-changer. But if you squat like a powerlifter—wider stance, mostly from the hips, keeping your shins vertical—a raised heel won’t help.  

Weightlifting shoes usually run $100 or more, which can be too much for something you’ll use for a few lifts, a few times a week. They’re best for serious lifters and competitors looking to push as much weight as possible. If you squat occasionally, putting some plates under your heels can help in a pinch—though weightlifting shoes are safer and more stable.

 

 

The NOBULL Bottom Line:

 

  • Weightlifting shoes help you squat deeper and safer, while hitting your quads harder.
  • They’re not the same as cross-training shoes.
  • They might help your squat but aren’t essential for recreational lifters.
  • If you're not squatting or Olympic weightlifting, the Outwork and Outwork Edge is an excellent shoe for strength training and all other weightlifting.

 

See our “Expert’s Guide to Gym Shoes” and “Which NOBULLs Are Right for Me?” to get more training shoe shopping tips.

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