The deadlift can be a very effective exercise for strengthening multiple muscles, while improving your stability and balance. To take full advantage of this particular movement, be sure to pack suitable shoes for the deadlift in your gym bag.
The deadlift is one of the few fundamental bodybuilding movements that targets the muscles in the back of the body. Most other exercises generally place the load on the front of the body, especially on the front leg muscles. While it’s important to strengthen the muscles in the front of the body, activating the muscle groups in the back helps relieve lower back pain.
Indeed, the squat and the deadlift in particular are movements that help improve your bone mineral density because of the resistance they impose on your muscles. With the right muscle strengthening shoes and good technique, you will be able to take full advantage of these benefits.
Wear suitable shoes for deadlifting
The deadlift is an exercise that requires special attention to the feet, so it is crucial to wear the right shoes when training. Although you might think that any training shoe will do, this is not the case. Indeed, if you plan to do some aerobic exercises and muscle strengthening at the gym, it will be wise to slip two pairs of shoes into your bag.
A suitable shoe for deadlifting takes into account the particular position of your feet during this exercise. Unlike other movements, your feet must remain firmly planted on the ground when you deadlift, and the rest of your body is working. For this reason, a good deadlift shoe should have the following characteristics:
A minimalist design, without the extra cushioning or padding that running or training shoes often have. Your feet should lie flat, as close to the ground as possible for this specific movement.
A perfectly flat sole for maximum stability. It can be very dangerous to slip when lifting heavy loads, so avoid shoes that raise the heel.
A strapped collar for snug ankle support and extra support around the arch. Unlike many other movements, these two areas are particularly stressed when you deadlift.
These features are typically unique to deadlift shoes, making them look little like running or walking shoes. A deadlift shoe should stand out at first glance when you’re looking at the shelves for a pair. To find the best Nike shoes for deadlifting, check out the Metcon, Romaleos and Savaleos.
Find the best shoes for the deadlift
The deadlift uses specific areas of your foot (the ankle and arch). A suitable shoe must offer specifically targeted support that other models do not offer. However, people who work out in the gym often wear running shoes. It’s not uncommon to see people go from the treadmill to weights without swapping their sneakers for a suitable pair. This is sometimes a bad idea, for several reasons.
1.Running shoes can throw you off balance during deadlifts.
In fact, these shoes are designed to support the foot while moving back and forth to adapt to your stride. A pair designed for deadlifting will allow your foot to lie flat and still on the ground.
2.The cushioning of running shoes is not suitable for the deadlift.
To deadlift safely, your feet should be as close to the ground as possible. Most of the models dedicated to running have additional cushioning under the foot, to absorb shock with each stride. Thus, some people find it more difficult to keep their balance when deadlifting with this type of shoe.
3.Running shoes are often too light.
The materials used for this type of model are often breathable and light, to allow you to remain mobile throughout your runs. In contrast, shoes specifically designed for deadlifting typically feature a chunkier design, often made of synthetic leather with flat rubber soles. Their robust and rigid structure ensures optimal support when using heavy loads in the deadlift.
4.The support of running shoes targets different areas.
This is especially true when it comes to ankle support and mobility. The design of running shoes does not provide the support needed in this area to help you maintain balance during deadlifts. It is important to benefit from appropriate mobility at the ankle level to reduce the risk of injury or failure.
5.The load seems heavier with running shoes.
Although it may sometimes seem thin, this additional thickness of cushioning present on running shoes means that you must make a wider movement to lift the bar from the ground until the end of the movement. This may not affect the first rep, but tension may arise during your set. So you have a little more trouble completing your workout because of that little extra distance to cover.