This is the first entry in a three part series that will discuss some of the accessories you may see Olympic weightlifters and recreational lifters use. The most common accessories you will see are: weightlifting shoes, knee wraps, and belts. This first post will address weightlifting shoes and delve into the science behind them.

Weightlifting shoes are not at all like your typical running or training shoe. Some may look at weightlifting shoes and think they most closely resemble clown or bowling shoes due to the raised heel, colorful (often bold or neon) combinations, and flat outsole. Though, weightlifting shoes may not look that important, they play a major role in giving you that ‘edge’, from a biomechanics standpoint. This edge generally is seen as a more advantageous posture while lifting, thus increasing one’s ability to lift more weight.

Posture is paramount when performing squats or the Olympic lifts. At Athletic Lab, we coach the Olympic style or high bar squat. This type of squat, when compared to a low bar squat, requires your torso to be in a more vertical or upright position-mimicking the athletic posture/stance found in a multitude of sports. D. Fortenbaugh, et al. discussed the squat kinematics -motion with weightlifting shoes in comparison to running shoes – “the shank (torso) maintained a more vertical position and the bar and hip were displaced less when wearing weightlifting shoes, suggesting a more erect trunk posture.(1)” Weightlifting shoes can help achieve a more upright posture by increasing the angle at the ankle joint, thus allowing the angle at the hips to be less aggressive.

This vertical posture will indirectly help increase range of motion (ROM) throughout the squat. This greater ROM can help bring you to a lower or ‘rock bottom’ position. At this bottom position (below parallel) is when the glutes (butt) activate the most. Your glutes, along with the other muscles in the posterior chain are the engine to all sporting activities. This is why being able to achieve this below parallel position is extremely important to athletic performance.

Lastly, it is important to consider the sole of the shoe you are wearing as its design can impact the lifter. A traditional running shoe outsole (heel and toe) are slightly rounded, or curved inward, for support and to aid in accommodation of various running strides. Weightlifting shoes are flat-and straight from heel to toe. This zero-offset design can help increase stability when squatting or performing cleans and snatches.
Weightlifting shoes are not a prerequisite to perform squats and Olympic lifts well, but they can help improve technique and posture if performing these movements on a daily basis.

Reference:
1. D. Fortenbaugh, K. Sato, J. Hitt. “The Effects of Weightlifting Shoes on Squat Kinematics”. International Society of Biomechanics in Sports Conference, Marquette, MI, USA, July 20, 2010.