Squatober: What Shoes Should You Wear?

As we continue Squatober, an important question arises: What shoes should we wear while squatting? Ideally, the best option would be to squat barefoot, as this allows us to maximize the force we exert into the ground. However, we know that not everyone feels comfortable or safe exercising without shoes. So, let’s explore the best footwear choices to enhance your squatting experience.

When squatting, our goal is to generate maximum force into the ground. Unfortunately, conventional shoes often hinder this process for a couple of reasons:

1. Surface Area: Our feet are naturally designed to spread out and provide a larger surface area for stability. However, when we squeeze them into shoes, we limit that area and, subsequently, our stability.

2. Cushioning: Many popular running shoes, like the Adidas Ultra Boost or Hoka, are designed to absorb impact and dissipate forces. While this is beneficial for running or jumping, it can be detrimental when squatting, as we want to transfer as much force as possible into the ground.

Finding the Right Shoe

Since squatting barefoot may not be a realistic option for everyone, here are some key characteristics to look for in squatting shoes:

• Wide Toe Box: A wider toe box allows your toes to spread naturally, enhancing balance and stability during your squat.

• Flat Sole: Look for shoes that have a flat sole to promote better ankle mobility and alignment.

• Firmness: Choose shoes that provide a firm surface rather than cushioning. This ensures that force is directed into the ground rather than absorbed by the shoe.

The Debate on Lifting Shoes

In the powerlifting and CrossFit communities, you may come across specialized lifting shoes that feature a raised heel. While these shoes can be beneficial for specific sports, they may not be ideal for everyone. These “cheater” shoes can limit your ankle range of motion and should not be relied upon exclusively. If you choose to use lifting shoes, remember to also work on enhancing your ankle flexibility and mobility.

Recommended Shoes

Here are some great shoe options that align with the principles of effective squatting:

• Metcons: Known for their stability and firm soles, Metcons provide excellent support for various lifting activities.

• Reebok Nanos: These shoes offer a solid foundation for squatting while maintaining a comfortable fit with a wide toe box.

• Vivos: Designed to mimic the barefoot experience, Vivos have a wide toe box and a zero-drop design, making them an excellent choice for lifters seeking to stay close to the ground.