Sato et al., Whiting et al., and Legg et al. Weightlifting shoes' effect on ankle dorsiflexion was the most consistent across studies. Based upon the common narrative already discussed, a range of motion analysis of the ankles, knees, hips, and trunk is warranted. The potential effect of weightlifting shoes on lower body and spine range of motion is likely the most touted reason for the use of weightlifting shoes during the squat. The bulk of research utilizes a high-bar back squat for assessment purposes, which sits in the middle of the knee/hip dominance spectrum of squat variants. Interestingly enough, there is not much research looking at the effect of weightlifting shoes during the Olympic weightlifting lifts. Multiple studies have looked at the effects of weightlifting shoes or elevation of the heels during the squat exercise. The following section of this article will analyze the available research regarding this narrative. The firm sole and lacing/strapping systems allow increased force production and stability for the lifter.’ ‘Weightlifting shoes (WS) allow the lifter to squat to a given depth, with a more upright trunk, due to decreased demand for ankle dorsiflexion affording increased knee flexion. Many powerlifters and athletes who train the squat have also adopted the use of weightlifting shoes due to the common coaching narrative that: Straps/Boa-System: Additional stability for the mid-foot.Stiff Upper: Provides stability, except for allowance of toe extension (split jerk).Firm Outsole/Midsole: Non-compressible TPU plastic, wood, or leather. The elevated heel was found to allow the lifter to catch the barbell at a lower position in a deeper squat and with improved balance. The International Weightlifting Federation (IWF) provides a thorough historical perspective of the weightlifting shoe on their website and states that: “Weightlifting shoes are designed to allow the lifter to achieve a deeper squat, raise the heel on the rear foot in the split jerk and improve balance.” (2) The most important aspect of the weightlifting shoe, in terms of squatting, is likely the elevated heel.Īccording to the IWF, the elevated heel was added to the weightlifting shoe in the 40’s and 50’s after the squat became the preferred position for catching the clean and snatch, rather than the “deep-split” style used previously. In the following sections of this article, we will explore what weightlifting shoes are, what the available research reveals about their effects, and our recommendation for their use. Weightlifting shoes are one piece of equipment that recreational and competitive lifters often wear during squats as well as the Olympic weightlifting lifts (clean & jerk, snatch). When teaching the squat to your clients, it is likely that they will eventually ask you if they should wear heeled weightlifting shoes. The squat is one of the most commonly trained exercises in both performance-based and rehabilitation-based training due to its status as a “weight-bearing, compound exercise that trains multiple muscle groups” (1). Unique Considerations for the Female Barbell Athlete.Low Back Pain Fundamentals Online Course.Strength Training the Post-Operative Client.The Barbell Rehab Workshop Online Course.
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