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The Ultimate Guide to Lifting Shoes: Find Your Perfect Fit

CEO Tinh Phung
Supportive strength gear has experienced a surge in popularity, and weightlifting shoes have become a staple for athletes of all kinds. With so many options to choose from, finding the right pair of lifting shoes...

Supportive strength gear has experienced a surge in popularity, and weightlifting shoes have become a staple for athletes of all kinds. With so many options to choose from, finding the right pair of lifting shoes can be overwhelming. That's why we've created this definitive guide to help you navigate the world of lifting shoes. From the history of weightlifting shoes to the benefits they offer, and the major brands and models available, we've got you covered.

The History of Weightlifting Shoes

Weightlifting shoes have come a long way since their humble beginnings. In the early days of weightlifting, athletes competed in a variety of shoe types, including plain sneakers, work boots, and even boxing shoes. As weightlifting techniques evolved, the need for an elevated heel became apparent. The USSR was the first to introduce an elevated heel by nailing it to their leather shoes. This innovation provided increased ankle mobility when descending under the bar. Soon, companies like Puma, York, Karhu, and Tiger followed suit and started creating their own versions of weightlifting shoes.

It wasn't until weightlifting legend Tommy Kono collaborated with Adidas in the early 1970s that lifting shoes truly began to improve. They redesigned the shoes, cutting off the high-top section and moving the strap down to enhance ankle mobility. Since then, shoe companies have continued to replicate and improve upon similar low-cut shoe models.

Nike Romaleos 2 Nike Romaleos 2

Benefits of Weightlifting Shoes

Weightlifting shoes offer numerous benefits that extend beyond just Olympic weightlifters. One of the major advantages is increased ankle range of motion. The elevated heel allows for a more comfortable squatting position and improved mobility, allowing lifters to drop below weight at their lowest possible position while maintaining stability and proper form.

Another key benefit is the stability these shoes provide. Regular sneakers with foam or rubber soles can result in an unstable ankle position, posing a safety risk. Lifting shoes, with their firm hard soles, provide a stable base and better connection with the floor. Additionally, most lifting shoes come with one or two straps, offering extra support through the mid-foot and upper portion of the shoe.

Major Brands and Models

When it comes to weightlifting shoes, there are several major brands and models to choose from. Each brand and model has its own unique specifications, including heel height, base, number of straps, lacing system, and custom designs. Here are some of the top brands and models:


Nike has been in the weightlifting shoe market for years, offering shoes with a TPU heel, one or two straps, and a standard .75" heel.

  • Nike Romaleos 2 Nike Romaleos 2
  • Nike Romaleos 3


Adidas is another well-established brand in the weightlifting shoe market. They offer a variety of models with different heel heights, ranging from .6" to 1", and utilize the BOA lacing system in some of their models.

  • Adidas Leistung 16 II Adidas Leistung 16 II


NOBULL is a relatively new player in the weightlifting shoe market, but their lifters are gaining popularity. They offer a shoe model with a stacked leather heel and .75" lift.

  • NOBULL Lifters NOBULL Lifters


Reebok has been in the weightlifting shoe space for a long time. They offer shoes with multiple heel heights, ranging from .6" to .75", and various strapping styles for support in different strength sports.

  • Reebok Legacy Lifter Reebok Legacy Lifter

Rogue Do-Win

Rogue Do-Win shoes feature a standard plastic heel and come with two straps. They are made with suede, making them unique among lifting shoes. The heel height is .75", and they are designed for athletes participating in multiple strength sports.

  • Rogue Do-Win Rogue Do-Win


Inov-8 shoes are designed to support multiple types of strength sports. They often feature a PowerTruss heel support system and offer a lower .65" heel.

  • Inov-8 FastLift 725 Inov-8 FastLift 725

Position USA

Position USA offers weightlifting shoes with an old-school feel. Their shoes have a 1" wood heel and a large strap that covers the mid-foot for added support.

  • Position USA Lifter Position USA Lifter

Keep in mind that each brand and model has unique features to suit different lifting needs. Consider factors like stability, security, and heel type when choosing the best lifting shoe for you.

What Makes the Best Lifting Shoe

Determining the best lifting shoe is a personal choice that depends on your preferences, body type, and the type of lifting you do. Here are some criteria to consider before making your next weightlifting shoe purchase:

  • How important is stability to you?
  • How much security do you want in your shoe?
  • How high of a heel do you need and prefer?
  • What type of heel do you like?
  • What type of lifting do you perform most often?

To delve deeper into these questions and find your ideal lifting shoe, take our weightlifting shoe quiz. It's designed to match you with the perfect pair of lifting shoes based on your specific needs and strength sport. While the quiz isn't a definitive answer, it can be a great starting point in your search for the perfect lifting shoes.

Differences in Weightlifting Shoe Heel Height

One important consideration when purchasing lifting shoes is the desired heel height. The standard heel height is .75", but there are models available with a 1" heel or lower .6" heels. Your individual body proportions and preferred lifting style will play a role in determining the ideal heel height for you.

A taller heel allows for greater ankle range of motion, while a lower heel is beneficial for shorter limbs and lifters who prefer a low-bar squat style that relies less on ankle mobility. For many athletes, a .75" heel serves their needs best. Refer to our chart based on shin and femur length to help you decide on the right heel height for you.

Straps and Security

The number of straps on a lifting shoe can also influence your decision. Most shoes come with one strap, but some offer two for extra security. The position of the strap is another consideration, with some covering the upper part of the tongue and others positioned lower or across the mid-foot. Ultimately, your personal preference and need for security will determine which strap configuration suits you best.

Plastic, Leather, and Wood Heels

Weightlifting shoes come with different types of heels, so you can choose the one that best matches your preferences. Plastic heels, made from materials like TPU, are the most common and durable option. They provide a hard surface to stand on and come in various forms, such as solid blocks and pillars.

Wood heels, favored by Olympic weightlifters, offer a more old-school feel and allow lifters to feel the floor better. Leather heels provide a similar aesthetics to wood, but they may wear out over time. The NOBULL Lifter stands out with its stacked leather heel.

Lacing Systems

Most lifting shoes feature standard shoelaces that can be replaced if needed. However, there are also models, like the Adidas Leistungs and Inov-8 FastLift 370, that use the BOA lacing system. This system involves a dial to achieve optimal shoe tightness. While BOA lacing offers convenience, some lifters prefer traditional laces for their ability to maintain constant maximal tightness.

Choosing the Right Shoe for Your Sport

When it comes to choosing the best lifting shoe for your specific sport, personal preference and technique play a significant role. Here are a few considerations for different sports:


Weightlifting shoes are particularly beneficial for squats. The elevated heel provides a stable base and improved mobility, allowing you to achieve full-depth squats comfortably while maintaining proper form. They also help prevent knee cave and provide enhanced stability during the movement.


When it comes to deadlifts, personal preferences come into play. Some lifters prefer lower-heeled shoes to decrease the range of motion. However, weightlifters often prefer lifting in elevated heel shoes to replicate competition movements and setups. Powerlifters may opt for lower heeled options to maintain balance and grounded feet.


Powerlifters should consider their squat style, body proportions, and personal preferences when choosing lifting shoes. A low-bar squat might require a lower heel, while a high-bar squat may benefit from a higher heel to maintain an upright posture. Additionally, the number and position of straps can impact ankle mobility and overall support.

CrossFit®-Style Training

For CrossFit®-style training, versatility is key. Shoes with low to medium heel heights are often preferred. They need to accommodate a variety of movements, so a more flat shoe design might be preferable over a higher offset heel. Consider the level of security you desire, whether it's a mid-foot strap or two straps for full shoe security.

Wrapping Up

Weightlifting shoes have come a long way and are now essential equipment for every strength athlete. With a wide range of brands and models to choose from, finding the perfect lifting shoe may seem overwhelming. However, by considering your individual preferences, body type, and lifting style, you can find a shoe that enhances your performance and provides the support you need.

Remember, weightlifting shoes are not one-size-fits-all. Take the time to explore different brands and models, and use our weightlifting shoe quiz as a starting point in your search for the perfect fit. So go ahead, find your ideal lifting shoes and take your strength training to the next level!