If you are an athlete or someone who likes to exercise frequently, you need to maintain a high level of fitness. Strong core muscles are therefore essential for maintaining bodily stability and optimizing performance. One of the most crucial exercises for building core strength is the squat.
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Although this seems like a pretty basic and conventional exercise, mastery of form is required for athletes. This entails minimizing forward lean, maintaining the hips at or below knee level, and bringing the thighs as near to a horizontal posture as feasible during squats. What happens to the feet during this activity is up for debate. Some individuals believe that the feet ought to be level with the floor. Some people think the heel should be raised a little. Running or weightlifting shoes are popular choices among those who think that the heel should be raised.
Continue reading to find out more about the consequences of squats in weightlifting shoes!
What separates weightlifting shoes from running shoes
Running shoes are different from weightlifting shoes. At first look, weightlifting shoes seem like a superior choice. Most weightlifting shoes have a larger base than running shoes, and they differ in structure, with a less flexible midsole, to give lateral stability.
Additionally cushioned, running shoes absorb energy while you workout. You aim to direct as much energy as you can vertically during a weightlifting exercise.
Never lift anything with your running or other sports shoes on. Hard shoes with an elevated heel are the best for lifting, especially for exercises like deadlifts and squats. It also requires less arch support while lifting weights.
The advantage of using weightlifting equipment when performing squat workouts
The cushioning, form, and design of weightlifting shoes differ from those of other forms of footwear, resulting in a distinct outcome. Scientific research can precisely demonstrate what kinematic changes will occur when wearing each style of shoe.
Three researchers at the University of Northern Colorado found that when fit, male college students did squat repetitions at 60% of their maximal capacity, there were disparities. Participants in the trial alternated at random between running shoes and weightlifting shoes of an undisclosed brand. Range of motion (ROM), trunk displacement, and ankle flexibility were all noted by the researchers.
Ankle flexion changed as a result of wearing weightlifting shoes, which was to be expected given their raised heel. Because of this, it was simpler for the research subjects to keep their normal form when doing the squat. There was less bending forward and their thighs and hips stayed upright. More ease of movement of the knees over the toes encouraged improved form and performance.
Furthermore, compared to running shoes, the weightlifting shoes resulted in less torso displacement. The athletes were able to shift their energy upward throughout the workout and had a substantially reduced forward lean. The researchers hypothesised that this resulted from lessened lower back tension.
The study participants said that doing squats in the weightlifting shoes was easier than in the running shoes. This might be because they are wearing shoes meant for weightlifting rather than running, which would lessen the stress on their lower backs, or it could be because of other reasons like mental training.
Are weightlifting shoes appropriate?
Although weightlifting shoes may not be appropriate for runners, it’s generally a good idea to purchase a pair if you frequently use barbells and other weights at the gym. Shoes with a smaller heel lift may be even more advantageous if you’re just starting out so you can focus on good form. Powerlifters and strength athletes can better maintain form during heavy lifting or competing by wearing weightlifting shoes.
Injury prevention can be achieved by performing squats with proper technique. According to the study’s findings, wearing weightlifting shoes can help reduce injuries by encouraging improved form. This is an advantage of using weightlifting shoes for squats for athletes of all experience levels.
It’s okay if you’re not entirely sure what sort of shoes would be appropriate for your degree of physical activity. Speak with our staff right now. Our physical therapy specialists will be able to evaluate your shape, inquire about the sports or physical activities you engage in, and provide an informed recommendation for the kind of footwear that would be most appropriate for you!