Squat shoes- those slightly odd-looking, elevated-heel shoes you might see at the gym, have sparked plenty of debates among fitness enthusiasts. Are they worth the investment? Let’s dive into the importance, benefits, and comparisons of squat shoes to see if they’re right for you.
Importance and Benefits of Squat Shoes
This main distinguishing feature of squat shoes, also known as weightlifting shoes, is the solid raised heel- typically around 20mm in height and made from either plastic, wood or high compression rubber. This one key feature facilitates improved stability, range of motion and posture during heavy lifts and often translates to better overall performance and reduced injury risk.
Do you need Squat Shoes?
Whether you need squat shoes depends on your personal goals and current form. If you’re lifting heavy and aiming for perfect technique, squat shoes can be a game-changer as they’re designed to improve your overall lifting mechanics. This is a crucial factor when considering your overall squat potential, as bad mechanics will limit strength and range of motion. Opting for squat shoes often leads to a more efficient, deeper squat, with increased muscle engagement and strength gains.
“Should I Use Squat Shoes?”
If you find yourself struggling with balance or depth in your squats, then squat shoes could be worth a try. You may find they help you stay more upright in the torso and improve your overall squat mechanics. Again this will make your workouts more effective and speed up progress.
Is It Better to Squat With Shoes Or Barefoot?
It depends on your goals and what feels comfortable for you. Squat shoes are generally better for those lifting heavy weights, as they provide stability and improve form. When squatting barefoot, the arch of the foot is unsupported, which can lead to power leakage and capped performance. There is also an increased risk of rolling your ankle if you become unstable under the bar. However, at lighter weights barefoot squatting can help strengthen your feet and improve balance, which is why some lifters enjoy it.
Squat Shoes vs Other Footwear
“Can I Squat in Running Shoes?”
While you can squat in running shoes, we wouldn’t recommend it. You see running shoes are designed for forward movement and cushioning, so their bottoms are typically curved (not flat), and the outsoles are soft to act as shock absorbers. For the purposes of squats, you may as well consider them “force absorbers”- meaning force you are applying down through your legs and into the ground, is being absorbed by the foam under your feet, rather than helping propel you back upwards. This is the complete opposite of what you want for maximum strength. As a result, you will likely experience stability and power loss issues when squatting in running shoes, which ultimately means poor form and increased injury risk.
Are Converse Good Squat Shoes?
Converse are a great alternative for lifting as their flat soles and lack of cushioning provides a stable base to push from. However by themselves they don’t offer the elevated heel or specialized support of squat shoes, and this is where Z-BLOX wedges can help. By wearing Z-BLOX over your Converse, you essentially turn an everyday classic into your own customised weightlifting shoe, for a fraction of the price. It also means you can wear the same pair of shoes for all of your workouts, without having to change between exercises.
Are Vans Good Squat Shoes?
Like Converse, Vans have flat soles and minimal cushioning, making them a better choice than running shoes for lifting. However, they also lack the elevated heel and specific design features of dedicated squat shoes, so if you want to make use of a pair you already own then attaching Z-BLOX wedges will optimise your vans for squats.
What Shoes Should I Squat In?
Ideally you should squat in shoes designed for lifting, such as squat shoes / weightlifting shoes, or a pair of flat-soled shoes like Converse or Vans, which can be easily converted into lifting shoes with Z-BLOX wedges. Avoid running shoes!
Squat Shoe Prices
- Average squat shoe prices range between £150-250 from the top brands such as Nike, Reebok and Nobull, although occasionally you might be able to snag a discount on sale.
- Barefoot shoes are typically between £100-200, with the likes of Vibram, Vivobarefoot & Xero shoes dominating the category.
- Converse & Vans prices are generally around £40-60, but tend to fluctuate depending on the season and colourway. Popular models include classics like the Chuck Taylor Hi-Top and Vans Authentic.
- Z-BLOX Wedges are £39.99, so even if you don’t already have some flat-soled shoes to use them with, you could buy a brand new pair of Converse or Vans shoes and still have change from £100.
Conclusion
Footwear is always a personal choice, but squat shoes do offer significant benefits if you’re serious about lifting, such as improved stability, better lifting mechanics and enhanced performance. However despite these benefits, their price tag can be prohibitive to many, which is why only a tiny percentage of gym-goers actually use them.
Barefoot squatting can also work for some, but a lack of support can be an issue when lifting heavier.
A great alternative which combines the budget-friendliness of normal flat shoes like Converse and Vans shoes, and the raised heel of squat shoes, are Z-BLOX Wedges. At only £39.99 they provide premium weightlifting shoe benefits at a fraction of the price and are suitable for all abilities.
We hope you found this article useful and feel free to tag us in your favourite leg day kicks @zblox.training on Tiktok and Instagram. Now go get those PBs!