The Importance of the Right Shoes
When I first started deadlifting, I thought my regular running shoes were perfectly fine to lift in. But I was constantly feeling unstable as soon as I got the bar off the ground. In between that and lockout, I was unknowingly trying to compensate for my heels sinking into the squishy soles of my running shoes.
This resulted in a lot of tipping forward and a lot of almost falling on my face. (Thankfully, I was lifting in the early morning, when my gym wasn't crowded yet.)
When I was deadlifting with bad shoes.
The moral of the story here is that you aren't going to be doing your best (or safest) deadlift if you aren't wearing shoes specifically designed for deadlifting. In my case, proper lifting shoes made me much more secure in my lifts, and they also made it easier to add weight to the bar.
Today, we'll be looking at seven top-quality lifting shoes that you may want to look at if you, like me, have gone a good amount of time deadlifting in the wrong shoes. Many of these come from well-known manufacturers of exercise shoes:
ASICS Men's Matflex 5 Wrestling Shoe
Adidas Adipower Weightlifting Shoes
Reebok Legacy Lifter
Reebok CrossFit Nano 5.0
SABO Deadlift Shoes
Reebok Crossfit Lite TR
Converse Chuck Taylor
First, we'll look into why you need lifting shoes in the first place, and later on, we'll look a little closer at the six options listed above.
Why Do You Need Deadlifting Shoes?
Not all athletic shoes are created equal. Just like you probably wouldn't wear your rain boots when out running, it's not a good idea to deadlift in running shoes or regular all-purpose trainers. Specialized exercises call for specialized footwear, and shoes made for deadlifting are special in a few ways:
They Create a Stable Connection With the Floor
Deadlifting shoes have flat soles that allow your feet optimal contact with the floor. This gives you a stable footing and helps to evenly distribute the weight of the barbell across your foot.
The best deadlifting shoes also heighten this floor connection by having very thin soles. In fact, top training site T Nation even advises deadlifting barefoot. If your gym makes you wear shoes, or if you simply prefer to have shoes on while lifting, a great deadlift shoe will give you virtually the same effect as lifting barefoot (but the shoe will probably give you better traction).
They Won't Compress or Deform Under Heavy Loads
This is also a very important feature of deadlifting shoes. Running shoes have spongy/bouncy soles, and this is great for cushioning impact when running. But having a squishy sole when lifting reduces stability, which is not something you want when you're trying to pull hundreds of pounds off the floor.
They Keep Your Feet Stable
Lifting shoes usually have one or more velcro straps to go over the laces. These straps help to stabilize your foot by keeping the shoe close to your foot. As noted above, stability is especially important when deadlifting. Additionally, a high-top lifting shoe can help to stabilize your ankles as well.
They Have Excellent Traction
While you're pulling a loaded barbell off the floor, you likely don't want your feet to slip out from under you. That's why deadlifting shoes have superior traction (maybe even more traction than your running shoes).
The Top Seven Deadlifting Shoes
Now that we've explored why you need deadlifting shoes, let's look at the top six candidates:
ASICS Men's Matflex 5 Wrestling Shoe
Though it may not be as mainstream as Reebok, Asics has been making top-quality athletic shoes for decades. You might be wondering what a wrestling shoe is doing on this list, but many of the things that make it a good wrestling shoe make it a potentially good deadlift shoe. The entire sole is lined in gum rubber for superior traction, and its high-top design is ideal for those who may want more ankle support than the average lifter.
The soles have no padding, so you can achieve a real floor connection with these. Since many general "lifting shoes" try to reach a compromise between the raised heel that's best for squats and the flat heel that's best for deadlifts, this is a great option i you want a dedicated deadlift shoe. Many user ratings mention that these shoes are excellent for deadlifts, and the shoe is generally highly rated. It's also somewhat less expensive than other options.
People who want a good pair of deadlift shoes which can be used for other activities as well and where the price shouldn't break the budget.
Adidas Adipower Weightlifting Shoes
This shoe is a more traditional weightlifting shoe, with a broad velcro strap and slightly raised heel. These shoes are an example of a general weightlifting shoe that isn't completely flat like a dedicated deadlifting shoe. Many reviews are five star, but these are mostly from olympic lifters.
You could technically use these to deadlift, but they aren't ideal. They come with a heftier price tag than many shoes, so if you're looking for a dedicated deadlift shoe, this one isn't it. It comes in a variety of eye-catching colors, though.
For people where price doesn't matter and where Olympic weightlifting is more important than deadlifting.
Reebok Legacy Lifter
This aesthetically-pleasing shoe comes in a variety of sleek color combinations, including black/white and black/gold, and its two velcro straps add excellent stability. This shoe is the most expensive on the list thus far, and it comes highly recommended by its buyers.
Many people describe the shoe as being "solid" and supportive. However, like the Adipower, this shoe has a slightly raised heel and therefore isn't ideal for deadlifts. It's a good all-around shoe if you don't want to spring for separate shoes for squats and deadlifts. Its forefoot grooves allow for forefoot flexion, which is more of a concern in olympic lifting.
For people where price doesn't matter and who like to do Olympic weightlifting, squats and deadlifts without changing shoes. Good for CrossFit.
Reebok CrossFit Nano 5.0
This is a supportive shoe that is designed for activities like CrossFit as opposed to dedicated weightlifting. The upper is infused with Kevlar for additional support. This shoe is great for those who do CrossFit, and it's an okay deadlift shoe. But like others on this list, this shoe isn;t the answer if you're looking for a good deadlift-only shoe. Its star reviews are excellent, though.
For CrossFiters where the metcon is more important than making pr's in deadlift, squats and Olympic lifting.
SABO Deadlift Shoes
These eye-catching shoes are designed specifically for deadlifts, and the rubber outsole allows your feet to spread wide without rolling onto their sides. This is a great feature if you prefer to pull sumo. This shoe also has excellent stability--it's a high-top, and it has a mid-foot velcro strap as well as a strap that goes over the ankle. It is highly rated and is one of the best deadlift-specific shoes on the list.
For the deadlift enthusiast that wants the best of the best for deadlifting.
Reebok Crossfit Lite TR
These attractively-designed shoes also have a high top for ankle stability. Of the available CrossFit shoes, these new appear to be the best for deadlifting, as many user reviews specifically mention deadlifts. While a dedicated deadlift shoe may work better for deadlifts, this is likely the best choice of Crossfit shoes for those who also want somethings to deadlift in. They're also a little less expensive than many shoes on the list.
For the CrossFit athlete that want's it all or just can't imagine a life without heavy deadlifting twice a week.
For the person that want a pair of all-around shoes that works for some medium heavy weightlifting as well
Converse Chuck Taylors
A lot of people are swearing to the good old Chuck Taylors when doing deadlifting and there might be a good reason for that.
First of all, if we take a look at the shoes they share a lot of the characteristics that the more expensive shoes have.
High-top is important for the stability around your ankle so that is a plus.
The flat soles is another important thing for a good pair of lifting shoes and finally, the price is much lower than real lifting shoes.
So you might ask yourself, why should you spend double the price if the Chuck Taylors have what it takes?
I don't say that you cant lift in these shoes but there are areas where you could wish for more.
Regarding the sole, it's for sure flat but when you look a the rubber you will find different levels and different material. When you start to lift heavy weights there is a chance that these different levels and materials will be felt as instability and your foot will try to compensate for that instability.
Finally, you might find the Chuck's less durable than real lifting shoes as the canvas will have a hard time to stand against the spreading of the food, especially when you do sumo deadlifts.
In Conclusion
Deadlifts are a staple in most weight-training regimens, but if you want to take your lifts to the next level, having a good pair of deadlifting shoes is a must. If you can find something with good traction that keeps you close to the floor, it can help you dramatically improve your lifts. Pricing and other elements of your lifting routine will likely play a role in the shoe you choose, but the right deadlift shoe will keep you safe and comfortable as you progress.
