Are Lifting Shoes a Necessity?

Powerlifting and weightlifting shoes have been around for quite some time and are used by elite athletes and recreational lifters. Stability and greater force production are something that is always talked about as an effect of using these shoes. Specialised weightlifting gear is often expensive, and shoes are no different. In this case, many lifters also use flat-bottom sneakers or a small weight plate under the heel. The reasons for the two alternatives are very different from each other. The flat bottom shoes are mostly used for stability, whereas the plate is used to elevate the heel. In this article, we will be discussing the effects of using weightlifting shoes or a plate under the heel while performing barbell back squats.

We need to understand the reason behind using any form of heel elevation while performing squats. The most probable culprit is poor ankle mobility, because of which the athlete is not able to effectively move the knees ahead and then compensates by leaning forward through the trunk. This drastically increases the demands on the back muscles to maintain a desired alignment concerning the pelvis. Lifters usually aim to maintain a neutral or slightly arched back while performing squats to target the glute muscles and spare the lower back muscles. By the way, in another article, we have talked about how the knees moving forward past the toes during a squat is not a problem.

How do the shoes make a difference? A heel raise would make it easier for the knees to move ahead and ultimately allow for a more upright trunk, all the way into full depth. Speaking of depth, a heel elevation also allows for a greater knee and hip range of motion. This added range will positively affect the amount of stretch and thus the muscle activation of the quadriceps and glutes. It also improves the time under tension, as it is more likely that the balanced trunk position will allow one to control the movement. All of these results are key to improving strength and targeting muscle hypertrophy.

One small caveat is the change in muscle action that occurs with this modification of movement. There is a slight shift in the involvement of the quadriceps, with its activation being greater with heel elevation. Lifters can also use this to their advantage, while specifically targeting the quadriceps by providing a substantial heel raise. This variation of the squat is quite popular and we shall discuss it in more detail in another article. Rest assured, the glutes still are stimulated and provide a great deal of force to the exercise even with a heel raise.

It is no surprise that when it comes to stability, weightlifting shoes are perceived to be superior to running shoes and using a plate under the heel. However, stability isn’t something that the heel raise is trying to help with.

Weightlifting shoes or a plate under the heel would be beneficial for people with poor ankle mobility. The back squat is a great movement and obtaining full benefits from the exercise should be considered as an obligation! The heel raise would certainly help achieve just that. However, it goes without saying that ankle mobility is something that must be worked on for better functional fitness. It will also enable the lifters to be able to perform many movements with good quality and control.