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Best Deadlift Shoes Reviewed and Rated

last updated Jan 18, 2019

When it comes to deadlifting, having the right footwear can make a difference between breaking your personal records and just plain wasting time in the gym. The right kind of shoe will help you reach your full potential, perfect your form, and improve your execution, all the while providing you with support and keeping you safe from injury. If you’re serious about your deadlift, you’ll consider investing in a pair of solid shoes built specifically for weightlifting. They might just change your entire outlook on the sport.

In a Hurry? The test winner after 105 hrs of research

icon
 Adidas Adipower
93/100 our score
Comfort
95
Materials
90
Stability
95
Heel
90
Support
95
Adidas Adipower
Why is it better?
  • Rubber Outsole = Better Grip
  • Stable Heel
  • Good Ventilation
  • Great For Narrow Feet
In a Hurry? Editors choice:
 Adidas Adipower
Test Winner: Adidas Adipower
Researched Sources
22
Researched Sources
Reviews Considered
10,000
Reviews Considered
Hours Researching
105
Hours Researching
Products Evaluated
20
Products Evaluated
Sorting Options
Comfort Materials Stability Heel Support By Default
Rank
PictureProduct
Name
Rating
Shops
1
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
93
Comfort
95%
Materials
90%
Stability
95%
Heel
90%
Support
95%
Price Comparison Last Updated (22.01.19)
$200.00
2
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
90
Comfort
90%
Materials
90%
Stability
90%
Heel
90%
Support
90%
Price Comparison Last Updated (22.01.19)
$51.20
3
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
89
Comfort
90%
Materials
90%
Stability
80%
Heel
95%
Support
90%
Price Comparison Last Updated (22.01.19)
$159.79
4
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
85
Comfort
85%
Materials
85%
Stability
85%
Heel
85%
Support
85%
Price Comparison Last Updated (22.01.19)
$67.71
5
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
80
Comfort
80%
Materials
80%
Stability
80%
Heel
80%
Support
80%
Price Comparison Last Updated (22.01.19)
$111.65
6
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
78
Comfort
80%
Materials
75%
Stability
80%
Heel
75%
Support
80%
Price Comparison Last Updated (22.01.19)
$160.00
7
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
75
Comfort
75%
Materials
75%
Stability
75%
Heel
75%
Support
75%
Price Comparison Last Updated (22.01.19)
$124.77
8
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
72
Comfort
75%
Materials
75%
Stability
70%
Heel
70%
Support
70%
Price Comparison Last Updated (22.01.19)
$109.99
9
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
71
Comfort
75%
Materials
70%
Stability
70%
Heel
70%
Support
70%
Price Comparison Last Updated (22.01.19)
$79.95
10
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
70
Comfort
70%
Materials
70%
Stability
70%
Heel
70%
Support
70%
Price Comparison Last Updated (22.01.19)
In Depth Review Top 10
  • Adidas Adipower
  • Converse Chuck Taylor
  • Adidas Powerlift 3.1
  • Vibram KSO Evo
  • Reebok Crossfit Nano 8.0 Flexweave
  • Inov-8 Fastlift 335
  • Otomix Stingray Escape
  • Reebok Crossfit Lite TR
  • Nordic Lifting Venja
  • SABO Deadlift
Table of contents
  • Criteria Used for Evaluation
  • Other Factors to Consider
  • Frequently Asked Questions
  • Sources

Top 10 Picks

1. Adidas Adipower

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
93
 Adidas Adipower
Comfort
95
Materials
90
Stability
95
Heel
90
Support
95
best offer for today
$200.00
Pros:
  • Rubber Outsole = Better Grip
  • Stable Heel
  • Good Ventilation
  • Great For Narrow Feet
Cons:
  • Difficult to break in
  • The sizes run small

An Oly shoe by type, the Adidas Adipower Weightlift is equipped with a weightlifting-engineered chassis, specifically to support lifting heavy loads. The upper is made of strong leather mixed in with mesh material for durability, flexibility, and breathability, and the strap across the laces is useful for securing your foot. The Adidas Adipower Weightlift is used mainly for squat lifts, but there are lifters out there who prefer this shoe when deadlifting as well.

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TPU Heel
TPU stands for thermoplastic polyurethane (try saying that three times fast) - a lightweight, non-compressible material utilized for its sturdiness and resistance to abrasions. The heel of the Adidas Adipower Weightlift has been specially designed to not give under maximum loads, and to eliminate movements that rock you back on your heels.

The Strap
Bearing in mind that ankle stability is one of the biggest concerns for deadlifters, the instep strap does a fine job of keeping the ankle tight. Aesthetically, this strap is ideal for lifters who enjoy a minimalist, but functional shoe, as it will at the same time lock down your foot and secure your foothold.

Cost and Value
A shoe with the name of a famous sport brand like Adidas is bound to be pricey. However, because of its extreme durability and the support it provides, it is still one of the most popular lifting shoes to date, not least because it pioneered the now famous TPU heel.

2. Converse Chuck Taylor

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
90
 Converse Chuck Taylor
Comfort
90
Materials
90
Stability
90
Heel
90
Support
90
best offer for today
$51.20
Pros:
  • Budget friendly
  • Provides great balance
  • Great grounding
  • Minimal compression
  • Extremely durable
  • An all-purpose shoe
Cons:
  • Very Thick Soles
  • No arch support

The Converse Chuck Taylor is not just a shoe, it is an icon. Recognized and sought after all over the world, it defies borders and time as it only gets better with each new generation. It is suitable for all ages, all fashion styles, and, most importantly, for deadlifting. A staple in the gym as much as outside of it, the Converse Chuck Taylor offers a flat sole, decent ankle support, and versatility, as it can be used in other forms of lifting as well as for cardio.

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The Sole
The sole of the Converse Chuck Taylor is completely flat, keeping you close to the ground, and it has no heel cup, allowing you to exert your energy into the ground through your heels and lift heavier weight. This helps you hone your technique and fine-tune your form over time.

Sock-like Fit
The Converse Chuck Taylor is made out of light, durable canvas material, providing you with an almost barefoot-like feeling, except that you’re not actually barefoot, and you do, in fact, have some support. With proper lacing, the high top is good for ankle compression and stability.

Cost and Value
Arguably the lowest priced shoe on the list. This undoubtedly factors into its popularity among powerlifters, but it is without question that the Converse Chuck Taylor will better your performance in lifts. It is everything a lifter would need to be wrapped up in a fashionable exterior, topped with classic colors and timeless design.

3. Adidas Powerlift 3.1

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
89
 Adidas Powerlift 3.1
Comfort
90
Materials
90
Stability
80
Heel
95
Support
90
best offer for today
$159.79
Pros:

Power Transfer

Flat Base

Dual Closure

Stability

Support

Cons:

Run Narrow

Stiff

Sizing Can Vary

The Adidas Powerlift 3.1 is the updated model of the performance sneaker, and is now available in a number a great color options. It’s construction and functional elements make it ideal for lifting, with support features and stability in all the right spots for deadlifts, as well as other powerlifting or Olympic lift movements. Although slightly elevated in the heel, it’s wide flat base make it super stable for power transfer

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Design
Any lifter will tell you that power transfer is crucial when it comes to heavier weights, and the base of your footwear contributes to that transfer. A flat, somewhat rigid base is ideal for stability but also getting as much power from your effort to transfer to a successful lift, instead of having the shoe flex and bend to absorb it. The Adidas Powerlift 3.1 has a sturdy synthetic sole, with less flex and give than typical running shoes, making it great of power transfers in deadlifts and squats!

Tech Specs
Made for weight lifting, it’s high density midsole wedge helps stabilize and support the foot while maintaining a lighter weight all around. Lace up closures give a snug fit, and top strap helps anchor you down for tight secure fit. An open forefoot and flexible toe give some comfort features as well as breathability.

Cost and Value
In line with the cost of other performance specific style weightlifting shoes on our list, it can be considered expensive to other suitable deadlift shoes that aren’t made specifically for weightlifting. If you’re in search of a performance weightlifting shoe, and have found a passion in powerlifting, then this is a great upgrade to make from previous footwear. It will improve power transfer, and notably you’ll feel a difference after the first set!

4. Vibram KSO Evo

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
85
 Vibram KSO Evo
Comfort
85
Materials
85
Stability
85
Heel
85
Support
85
best offer for today
$67.71
Pros:
  • Snug fit to Keep Stuff Out
  • Barefoot-like feeling
  • Lightweight and flexible
  • Eye-catching
Cons:
  • Longer break-in period
  • No ventilation = unpleasant smells

They look funny. It’s the first thing we noticed, the first thing you noticed, and really the first thing everyone notices. However, while its Five Finger appearance may be unorthodox, the Vibram KSO Evo shoe has its merits when it comes to sports. It is lightweight, flexible and provides outstanding grip and ground feel, making it a unique and popular choice for both indoor and outdoor sports.

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Ground feeling
The sole construction provides maximum ground feel, allowing the wearer to experience terrain with great flexibility and traction. It is made of non-marking XS Trek performance rubber for superior grip, one of the most important features a deadlift shoe should have, and thanks to its sole thickness - less than 5mm - it encourages good form and proper technique.

Minimalistic design
Stripped of all but the essentials, the Vibram KSO Evo has a breathable, quick-drying upper, made out of abrasion resistant polyamide, and a stretch mesh that wraps around your entire foot. It also sports a hook-and-loop closure to secure the fit.

Cost and Value
Plenty of deadlifters advise deadlifting barefoot, as it helps you be firmly planted to the floor and to shift your weight towards your heels. Unfortunately, gyms have rules against exercising without proper footwear. The Vibram KSO Evo is an inexpensive - albeit somewhat distinctive in appearance - an option that will provide you with that natural feeling without actually getting you sent home from the gym.

5. Reebok Crossfit Nano 8.0 Flexweave

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
80
 Reebok Crossfit Nano 8.0 Flexweave
Comfort
80
Materials
80
Stability
80
Heel
80
Support
80
best offer for today
$111.65
Pros:

Zero Drop

Flexweave Technology

Lateral Support

CrossFit Style Sneaker

All Around Athletic Shoe

Cons:

Softer Sole

Wide Fit

Support

If you’re newer to weightlifting, and especially deadlifts, sometimes a solid shoe that has some versatility is a good place to start. The Reebok CrossFit Nano 8.0 Flexweave was made for lifting and powerful moves, but also keeps some flex for running, jumping, and rope climbs. Flexweave technology makes these durable and light, keeping air flow maximum when you’re sweating it out. With a zero-drop differential, they make a great starter shoe for deadlifting.

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Flexweave Technology
Reebok’s newest innovative technology, the Flexweave is an ‘open figure-8’ fiber weave, interlocking them together to make a strong, durable, yet light and breathable structure. So, as well as being a suitable sneaker for those long, hot sweaty runs, it can also support lateral movements, and helps protect the shoe against wear and tear from moves like rope climbs. If you need something versatile, this is worth a look for its innovative tech that helps give a quality all around athletic shoe.

Zero Drop
Along with its versatility, the zero drop differential of the Nano 8.0 Flexweave allows for proper form and push through the heels during deadlift maneuvers. Rubber soles give great grip, and the low cut styling helps for ankle mobility at the base of the movement. Supported with a compression molded EVA midsole for stability and comfort, and a heel that prevents slippage inside the sneaker, you’ll be pulling your way through your deadlift sets!

Cost and Value
For those just starting out in weightlifting, the Reebok CrossFit Nano 8.0 Flexweave is a moderately priced performance shoe, suitable for all around fitness activities. From running, to lifting, and rope climbs, it’s Flexweave technology will protect the shoe’s structure, even when you put it through grueling workouts. A great option to consider as an entry level shoe!

6. Inov-8 Fastlift 335

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
78
 Inov-8 Fastlift 335
Comfort
80
Materials
75
Stability
80
Heel
75
Support
80
best offer for today
$160.00
Pros:

Lifting Specific Shoe

Dual Closure

Flat Base

Power Exchange

Performance Shoe

Cons:

Price

Run Small

Elevated Heel

Another quality name weightlifting style sneaker, the Inov-8 Fastlift 335 comes packed with supportive structures, technology, and comfortable features to keep you going strong into the last set of your workouts. Ideal for any kind of lifting, especially squats and deadlifts, it will have you pulling PR’s month after month. Solid base allows for power transfer into the movement, while allowing forefoot flexibility and a non-slip heel inside the sneaker. A good option for those considering an upgrade in their footwear to boost performance.

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Construction
With a FastLift outsole, and sticky rubber for grip, the base of the Fastlift 335 helps you transfer power efficiently into movement, but allows for forefoot flexibility without being too stiff. A removable molded footbed allows for some cushion and stability, but when removed, gives enough space should you need. The Power-Truss heel keeps you firmly in place, and pushing through your heels when deadlifting or squatting.

Weightlifting Specific
Many high quality weightlifting shoes have similar designs in terms of closures. The Inov-8 Fastlift 335 has a lace up closure with hook and loop strap to get you the perfect adjustable fit, and then secure you snuggly inside. Nylon ripstop uppers give the sneaker a durable feature, so you can be certain these will last long after you’re finished your last set.

Cost and Value
Similarly priced to other weightlifting specific models of sneaker, it’s more expensive than some entry level shoes, but for good reason. The Inov-8 Fastlift 335 has the unique Power-Truss heel for power transfer, lace up and strap closure for snug adjustable fit, and a durable aspect that will keep the integrity of the sneaker for workout after workout. A great option for those considering an upgrade to help out their deadlift performance!

7. Otomix Stingray Escape

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
75
 Otomix Stingray Escape
Comfort
75
Materials
75
Stability
75
Heel
75
Support
75
best offer for today
$124.77
Pros:
  • Flat, thin sole
  • Good traction
  • Lightweight and comfortable
  • Versatile at the Gym
  • Aesthetically pleasing
Cons:
  • No metatarsal strap
  • Not breathable

Created by a company which focuses on Mixed Martial Arts and Wrestling, the Otomix Stingray Escape is actually a near-perfect deadlift shoe. It has a flat heel, no cushioning, a thin rubber sole for optimal grip, and a high top which provides great ankle support. With its flexibility and different ways of tying its laces, it is also useful for squat lifts and CrossFit.

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Shoe Construction
Mechanically, the Otomix Stingray Escape is ideal for deadlifting. The thin sole of the shoe reduces the range of motion during a deadlift, improving performance, and its durable rubber sole provides enhanced traction. No force is lost either because there is no cushioning.

Laces
While admittedly without a strap of any kind, the Otomix Stingray Escape still provides more than enough support with its lacing system. They start low on the foot and extend far to the top, allowing the lifter to tie the shoe over the entire length as tight as they wish.

Cost and Value
Some would say that the Otomix Stingray Escape is reasonably priced, especially considering that it’s made out of high-quality leather and synthetic materials. However, compared to the rest of the models on our list, it is a bit costly. The fact is that it’s one of the best flat heel options for deadlift out there, and when you take into account that it can also be used for other forms of lifting and exercise, it may be worth setting aside the money for it.

8. Reebok Crossfit Lite TR

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
72
 Reebok Crossfit Lite TR
Comfort
75
Materials
75
Stability
70
Heel
70
Support
70
best offer for today
$109.99
Pros:
  • Reinforced ankle support
  • Extra room in the toes  
  • Great for wider feet
  • Completely flat sole
  • Rubber sole = superior grip
  • Doesn’t pinch
Cons:
  • Not for Narrow Feet

Do not let the name fool you, this shoe has been designed specifically for powerlifters, by powerlifters, in association with Reebok. It boasts a 0mm heel to toe drop, a full rubber outsole for an excellent grip, noticeable flanges, and prime ankle support. With plenty of toe room in the front, it is ideal for lifters who need to spread the floor.

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Flanges
Unlike most other shoes on this list, and uncharacteristically so for a non-Oly shoe, the Reebok CrossFit Lite TR has visible flanges, which provide the lifter with a wider base to pull from, resulting in greater stability.

Ankle Support
While in a design similar to Chuck Taylors, the upper part of the Reebok CrossFit Lite TR is actually made of stronger, thicker material that stabilizes the foot as a whole, and especially supports the ankle.

Cost and Value
When lined up with the other products in this category it might appear a bit costly, but this is understandable, given the brand name it bears, and after all, the Reebok CrossFit Lite TR certainly ticks off the majority of features required for a first-rate deadlift shoe.

9. Nordic Lifting Venja

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
71
 Nordic Lifting Venja
Comfort
75
Materials
70
Stability
70
Heel
70
Support
70
best offer for today
$79.95
Pros:

Lifting Specific Shoe

Dual Closure

Flat Base

Price

Cons:

Long Laces

Sizing Varies

A new brand to our list, the Nordic Lifting Venja keeps the staple closure system of a weightlifting specific shoe, using both lace up and a hook and loop strap to secure you inside. Zero drop and a sturdy sole allow for a great base for weightlifitng or CrossFit exercises, while breathable uppers help to keep you cool during your workouts. And, at one of the more wallet-friendly weightlifting specific sneakers cited on our list, it’s definitely worth a look!

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Specific Design
As many other models on our list, a weightlifting specific designed sneaker usually has a flat, solid base, as well as a lace up closure with Velcro strap to secure you inside. The Venja keeps these elements in its design, making them quite suitable for tossing around heavy weights. Non-slip sole ensures you have traction during your workout, and with some forefront flexibility, you can go for that sprint around the gym as well.

Materials
Designed to last, Nordic Lifting backs up the purchase with a warranty should the shoe’s integrity wear out before you do. Breathable uppers keep you cooler in hot gym situations, and with some lateral side support, you can speed skate your way through that final HIIT workout post-deadlift session. Outsole keeps a flat base at the heel, strong and stable, with perfect design for pulling your next PR.

Cost and Value
For a weightlifting specifically constructed shoe, it’s one of the most budget friendly on our list. Ideal for those tight on cash, but looking to upgrade for performance, the Nordic Lifting Venja is worth a second look. Lace up and strap closures combined with a study flat sole make them great for powering through moves at the gym, while breathable construction will keep you cool through dreaded cardio sessions!

10. SABO Deadlift

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
70
 SABO Deadlift
Comfort
70
Materials
70
Stability
70
Heel
70
Support
70
best offer for today
Pros:
  • Extremely flat thin sole
  • Outstanding grip
  • Maximum ankle support
  • Stable platform
  • Comfortable
Cons:
  • Unreliable Velcro Straps
  • Short Laces

The one, the only, the shoe that tops all the lists when it comes to deadlifting footgear. The SABO Deadlift is, as its name says, specialized for deadlifting (though it works well for other strength workouts too) and as such, it does not disappoint. Its heel to toe drop is exactly 0mm, the sole is thin, the design providing maximum stability to the ankle. It also prevents all heavy lifting related injuries, including platypodia (flattening of the arches).

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Thin Sole
The thickness of the sole on the SABO Deadlift ranges between 2 and 5mm, making it ideal for being as close to the ground as possible, thus exponentially increasing stability and reducing the distance the bar has to travel from the floor to lockout.

Maximum Support
The SABO Deadlift is the only shoe that comes with both the metatarsal strap and the ankle strap, really taking the crown when it comes to stability and support. You will not find a more secure shoe anywhere else.

Cost and Value
As far as the price goes, the SABO Deadlift falls in the mid to high range of cost, compared to other deadlift shoes available on the market. It is a favorite among many a deadlifter, a true champion in its category, and absolutely worth the investment.

Criteria Used for Evaluation

Comfort

Before we dive into arguably the most important criteria for evaluating deadlift shoes, lets first provide a definition for a sole and analyze what it is exactly. We can describe the sole as the part of the shoe which touches the ground. It can be broken down into three layers:

Insole:
The insole is located inside the shoe, and it represents the layer which separates your foot from the midsole. Usually, it provides some cushioning, but there are shoes which have no insole. Those that do can have a removable insole or one that is glued or sewn down and thus can’t be removed.

Midsole:
The layer of the shoe between the insole and the outsole, and the one which absorbs shock. For deadlifting purposes, the midsole isn’t of much importance, and it is mostly grouped together with the outsole.

Outsole:
The layer of the sole which is in direct contact with the ground. Outsoles come in all different shapes and sizes, of varying densities, materials and patterns, depending on their purpose and the type of traction they need to provide. We’ll cover the most important aspects of the outsole for deadlift shoes in this guide.

Materials

The type of material the sole, especially the outsole, is made of is important for two main reasons: grip and density.

Grip –
Grip is the ability to grab the floor with your feet during the lift. A good grip prevents your feet from sliding on the lifting surface, secures your form and decreases your risk of injury. It is particularly useful when you “spread the floor” during sumo deadlifts.

Density –
With density it is essential to strike a balance – an ideal deadlift shoe is one where the sole material is dense enough to prevent the sole from compressing, but also not so dense that it’s rigid. You’d still want some flexibility in it to be able to walk around the gym without any problems. Sole material with just the right density increases your stability and prevents you from feeling “wobbly”.All of that being said, these are some of the most common types of materials used in creating deadlift-specific and general training shoes:

Rubber:
Most commonly found in your average running shoes. Can vary in density from cushion-like to minimally compressible.

Thermoplastic Rubber (TR):
On the outside, it appears almost exactly the same as regular rubber, though it is actually a combination of plastic and rubber.

Polyurethane:
Can carry properties of both plastic and rubber, depending on its formula and application. Can also vary in density.

Ethylene-vinyl acetate (EVA):
A type of a foam, usually utilized in the midsole layers, to provide cushioning in sneakers. However, it also comes in a high-density form, which can be effective in lifting shoes.

To cut the chemistry lesson short, what is crucial to keep in mind is this: the best sole material for a deadlift shoe would be one that appears like rubber (or is rubber itself). The reason is that rubber-like materials are quite dense and have superior grip.

Perhaps the type of material you would like to avoid is low-density EVA or any material that has a squishy, foam-like consistency. However bear in mind that high-density EVA is more than acceptable, as even famous sports brands like Adidas use it in their shoes.

Stability

Aside from it sounding like a word Phoebe from Friends would use, flanges also represent the parts of the sole which extend beyond where the foot naturally goes. In this way, they create a wider base to enhance stability.

There are flanges which can be found in the front of the shoe, favoring the inside of the foot, but also flanges in the back of the shoe, which favor the outside of the foot.
In the grand scheme of things, this feature is not something you should lose sleep over.

Most deadlift-specific shoes don’t have flanges, as their designs are more minimalistic, so if you do come across a shoe which has them, and is a deadlift shoe that ticks off all the other required characteristics – jackpot. It is important to mention that, while not common for deadlift shoes, flanges are actually quite prevalent in Oly lifting shoes.

Heel

Also referred to as just ‘drop’ or ‘offset’, the heel to toe drop is described as a value that shows how much higher your heel is compared to the rest of your foot, typically expressed in millimeters. You can calculate the heel to toe drop of your shoes on your own.

First, you want to start by measuring the heel height
Then, you want to measure the front foot height
Next, you will subtract the measurement of the front foot height from the heel height
The result will be the overall drop

Ideally, for deadlifting shoes the heel to toe drop would be 0mm. A 1-3mm drop is fine as well, and most lifters probably won’t tell the difference. Typical training shoes have a heel to toe drop of 4mm, which still makes an excellent deadlift shoe, as this value is very low compared to average sneakers.

Now, the question is: why is the heel to toe drop important, and why is it best to be as minimal as possible? Firstly, it makes your foot parallel to the ground. This puts your ankle in the most mechanically beneficial position for deadlifting, in terms of leverage.

Secondly, with a low heel to toe drop, you’re likely going to be close to the ground. This, of course, doesn’t have to be the case, as there are staggeringly high platform shoes out there which have the same height in the heel as they do in the toes. However, the majority of shoes with a low heel to toe drop are consequently low to the ground, which increases stability and improves performance.

This entire section on heel to toe drop can be ignored if you’re one of those rare lifters who prefer to deadlift in Oly shoes, or shoes with a heel to toe drop of 15-25mm. Olympic lifting shoes are mainly used for squat lifts, but some lifters have a specific body type and deadlift style which allow them to pull more when they deadlift in Oly shoes, and to have better form. You will need to try out both types of shoes – flat heeled and Oly – to determine which one is better suited for you.

Support

In order to ensure stability during your deadlift and to avoid risky and unnecessary movements such as the wobbly ankle or over-extension of the ankle, it is important to consider what type of ankle support you’d like on your shoe.

The first option is a high top, or a high collared shoe, which provides sufficient ankle support. An alternative would be a shoe which sports an ankle strap, which we will look into in the section about straps.

Ankle support should be a priority for everyone, especially for lifters who have had an ankle-related injury or surgery in the past. It is also important to keep in mind that, the stronger your deadlift becomes, the more necessary it is to have some kind of ankle support. It will allow you to maximize your power output and to minimize instability and risk of injury.

Metatarsal Strap –
The strap whose name is difficult to pronounce runs from the middle of the foot across the instep to provide lateral support. All metatarsal straps are attached on one side of the shoe, looped through a (usually metal) loop on the opposite side and then secured with velcro.When considering this type of strap, there are some key features you should pay attention to:

Thickness:
A thin strap is most likely there just for show, and, while it will provide minimal support, it won’t be nearly as strong enough as a thicker strap, and will wear out in time.

Width:
It is recommended to look for wider straps, as in 2-3cm (1 inch) in width. This is enough to distribute the tension of the strap over a wide area of the foot when it is tightened.

Material:
In order to tighten the strap as much as you want without risking it snapping, you will want a strap made out of material such as nylon, leather, or similar durable synthetic material.The metatarsal strap is not a requirement, though the majority of deadlifters will tell you they are necessary for anyone who takes their deadlift seriously. A strong, solid metatarsal strap will reduce foot wiggle, provide a tighter feel of the shoe to the floor, and enough stability that it could dramatically help you pull from the floor.

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Beginner Tips

It's important to have proper form when executing a deadlift, to avoid back injury or worse.
Start by gripping the bar with bent legs, and shifting your weight back to your heels. Engage your shoulder blades first, and with a straight back, begin to straighten your legs with your hips rising up then forward to a straight legged position. Complete the movement by coming to a full stand and squeezing the glutes. Don't arch your back at the end of the movement, and NEVER round your back during execution of the move.

Shoes Or Barefoot?

Long debated, deadlifts can really be performed either way...with shoes, or without. Some even deadlift in barefeet or socks, to get the full range of movement, and best possible ground feel for power transfer.

Other Factors to Consider

Bottom Line

One of the first decisions you will have to make when deliberating your options on deadlift footwear is whether you’re a flat heel shoe or an Oly shoe type of lifter. The flat heel shoe is by and large a favorite in the deadlifting community, offering a low to non-existent heel to toe drop which reduces your range of motion, the bar has less to travel from the floor to lockout. However, some lifters prefer the Oly shoe, short for Olympic lifting shoe, citing that it provides better leverage and improves their leg drive, regardless of the fact that it has a raised heel.

It could be a flat-heeled shoe, an Oly shoe, or any of the hybrids. You might be the type of person who prefers a raised heel over the feeling of being close to the ground; you might give more importance to the metatarsal strap than the ankle strap; you might even prioritize the aesthetics of the shoe and wouldn’t mind looking stylish during your workouts as well.

What is important to keep in mind, however, is that you’re ultimately choosing a shoe for a serious form of exercise. Therefore you should carefully consider your preferences and available options, as well as your goals and how far you want to go in your performance. If you aim to be a professional lifter, your shoe requirements will certainly be different than that of a recreational lifter. We hope we have managed to alleviate at least a smidgen of the stress that comes with this important decision by providing you with this list, and wish you good luck in your future training!

Frequently Asked Questions

q: Why can’t I use my regular trainers for deadlifting?
a:

Non-specialized trainers provide too much elevation and cushioning, while at the same time lacking in the support area when it comes to deadlifting. This results in an exponentially increased risk of strain or injury. Deadlift-specific shoes will make sure your feet and ankles are supported in every step of your lifting.

q: Can I deadlift barefoot?
a:

If the goal is to be as close to the ground as possible, a logical conclusion would be to deadlift barefoot. However, lifting with no shoes on also means you’re left without ankle, metatarsal or arch support. For some people, this is just fine, but for most, it means added risk of injury. Furthermore, while barefoot your feet have no protection, nothing to absorb the impact in case a weight plate falls on them. Due to health and safety concerns, most gyms have banned exercising while barefoot.

q: How rigid or flexible should my deadlift shoe be?
a:

There should be a nice balance between the rigidity and flexibility of the shoe. The sole should be rigid enough to prevent compression, and yet flexible enough to allow comfortable movement around the gym. However, most shoes on the market fall into an acceptable range as far as these aspects go, and you shouldn’t stress about it at all.

q: Is the weight of the shoe important for deadlift?
a:

Not necessarily. However, sometimes a heavier shoe can subconsciously encourage the lifter to keep their foot firmly planted, while a lighter shoe may make it harder on the lifter who struggles to maintain a planted foot. The weight of the shoe that works for you would depend on the amount of weight you’re lifting, and your personal lifting style and preference.