FLAT vs HEEL ELEVATED Shoes for Lifting | When & Why Use Each

[@thatfitfriend]

Want to learn more about this topic? Check out my blog where I have a ton of written content going further into detail! READ FLAT VS HEEL ELEVATED SHOES: thatfitfriend.com/flat-vs-heel-elevated-shoes-squats/ WHY USE FLAT SHOES: thatfitfriend.com/flat-shoes-for-lifting/

[@andresamell9367]

"shoes are tools" it's my favorite part of this video. lately you see a lot of people preaching "barefoot shoes are the best for everything". I'm a firm believer that there's a shoe for every occasion

[@thatfitfriend]

I'm with you! Thanks for checking this one out!

[@7HFEstorque]

I love barefoot shoes but for sprinting on concrete it will destroy my shins so i stopped running in those

[@johnreames8954]

I appreciate this video. There’s so much misinformation or personal opinions that don’t translate well to a persons specific needs.

[@thatfitfriend]

100000%. How many people are talking matter of factly on this topic but have an agenda/product/affiliate they’re pushing is absurd. It’s the worst in the barefoot shoe world at the moment, imo. Thanks for checking it out!

[@explained4242]

Wow this was so eye opening and informative. I've been only using flat shoes (0-4mm) for everything because I heard flat is the most natural so it's the best for everything. Definitely going to change it up with my tool (shoe) selection for cleans and snatches and front squats and see if it's better or not. Thanks Jake!!! Excellent video.

[@thatfitfriend]

Plug and play, that's the name of the game. You may try a heeled shoe and not like it, and that's totally fine. As long as you're lifting well and efficiently, that's all that matters. Keep in mind, there will be an acclimation period when switching drops, so if it feels weird the first few sessions - that's also normal! Glad this video helped!

[@explained4242]

​@@thatfitfriend so I got the Nano X4. Been doing cleans and squats with them. It's been better for me compared to my Tribase Reign 6. The elevation did indeed help. I still use the UA for deadlifts and my everyday shoe. It's still the most comfortable shoe I've ever owned. I even bought a 2nd pair. But the Nano X4 definitely found a place in my rotation for certain work outs. Thanks again for the video. It helped a ton.

[@StickyJalapeno]

I've used flat shoes forever. I just bought these heel elevated Nike Romaleos 4, and these are game changers for squats.

[@thatfitfriend]

They can be amazing tools, for sure!

[@robd7934]

I’m 5’11 and have had issues folding too far forward while squatting. I’m wondering if the shoe with the elevated heel could improve my squats over squatting with flat shoes

[@BC21beats]

I like oly shoes for oly lifting, snatch grip deadlifts, and high bar squats. And then flat shoes conventional deadlift and rowing work

[@thenoblesavage]

This video is an absolute god send. So we'll explained thank you Jake!

[@thatfitfriend]

Thank you! I appreciate you checking it out 🤝

[@Frennemydistinction]

The KIND of squat, maybe also the type of bar used (hex, SSB) is relevant. For many, proper weight lifting shoes will help most with barbell FRONTsquats, so also with cleans, and full snatches, then with HIGH BAR squats, and less with LOW BAR squats (for which I go bare foot, flat on floor). Power snatches I can do barefoot too. So it is real specific to body morphlogy and type of lift, as well as type of bar. Those planning on doing a variety of lifts / movements in a workout might want to bring their weight lifting shoes to the platform in a bag.

[@thatfitfriend]

Yeah, that’s the point of the video. Context matters. Bring the right tools.

[@Mordhereck]

I've been training legs with heel elevated shoes and yesterday I did my first training with flat shoes, now my glutes are really tired. Talking about barbell squats: I've read that when your heel is elevated it involves more the quad, and when you are flat, it involves more the glutes, is that true?? Cause I did notice the difference. Thank you for your vid!

[@thatfitfriend]

It's not always the case, but yes, generally speaking - a heel elevation will involve more quad due to great knee flexion/a more upright torso whereas flat shoes will usually result in more hip-dominant squats AKA why you felt your glutes get blown up more! This is also why you'll see lifters who squat low-bar typically opt for flat shoes. It can be easier to assume a hip dominant position resulting in more hip flexion AKA more posterior chain!

[@Mordhereck]

Thank you so much for your answer!!! I apreciate your work

[@thatfitfriend]

@@Mordhereck welcome! Sorry for the delay. Took some time off when on vacation :)

[@JBravoRebel]

Great insight an explanation, I can relate. I work with a coach and necessarily don't always know the workout day to day, so I bring crosstrainers and lifters, and have a pair of running shoes in the car. I did experience strain on my achille using a crosstrainer versus lifter on a fairly intense EMOM with cleans. This supports the idea about lifters v. crosstrainers for certain lifts, well for me.

[@thatfitfriend]

Yeah, use em' as tools for supporting performance. Makes it easier for you and your needs, and doesn't force square pegs into round holes!

[@eril.8894]

Hello, could you please tell me if you use heel elevated shoes to do exercises like Romanian deadlifts or squats? Can I get injured or can I definitely use them?

[@thatfitfriend]

Squats, yes. RDL/deads, I'd go barefoot or rock a traditional training shoe. The heel elevation will pitch you forward more which can alter hip mechanics when you're focusing on getting a maximal stretch on the posterior muscles during the hinge.

[@cryptomando]

Another fantastic video🎉

[@thatfitfriend]

Thank you!

[@sterlingjones4108]

So, if I just want to build strength with dumbbells like overhead presses and curls etc. does it matter at all what shoes I wear?

[@thatfitfriend]

Not really, but they can at times. For example, if you're getting heavier with barbell OHP, then you'll want to explore shoes that have a bit more stability or go barefoot. I've written about this topic before! Context always matters My article: thatfitfriend.com/shoes-upper-body-workouts/

[@krakatoasundra]

Those blue Vans Sk8 Hi are so dope!!!

[@thatfitfriend]

My faves!

[@wyethleon]

I'm planning to buy a pair of squat shoes but I don't know if I should buy a flat shoe or elevated. I've been hitting ATG high bar squats barefoot and really no problem with my mobility in any way so I'm not sure if I should buy a heel elevated then it might not be suitable for me or go for flat shoes. No clue about brands too, which one should I go buy?

[@thatfitfriend]

Then stay flat, homie. If it ain't broke, don't fix it!

[@TheBigpappa160]

What's your thoughts or do you have a video about the Adidas The Total weightlifting shoe?

[@thatfitfriend]

Just hit you back on em!

[@Alejandro-fs1pb]

Very interesting vid! What do you think about the drop difference between Metcon 8 and nano x3 for front squat? Is really appreciable? Which one do you prefer overall? Thanks a lot!

[@thatfitfriend]

It really depends on your needs. The difference is only 3mm in height and how that will feel can vary from lifter to lifter. If you don't have any movement restrictions atm, then either of the shoes will work for you, IMO, and I wouldn't over stress that detail!

[@JoshBerryPL]

Do you have an opinion on the most stable cross trainer? Something with minimal drop but the stability of a weightlifting shoe?

[@thatfitfriend]

Born Prim Savage 1 is a good option. 4mm drop, and wicked stable. I'd start with that, then go from there! Have a review on em

[@JoshBerryPL]

@@thatfitfriend awesome, thanks!

[@robinsonsantizo5373]

great video

[@thatfitfriend]

Thank you!

[@deadshotop2108]

What shoes are best for squats and Deadlifts? Like overall working out

[@thatfitfriend]

There are a lot of great options. Do you want something full flat, something with a lower heel like a cross-training shoe, or do you want more heel elevation? I can suggest options from there.

[@deadshotop2108]

@@thatfitfriendi mean i want something in which i can sqaut and Deadlift without any problem as i have heard elevated heels are not good for Deadlifts

[@simeontodorov8657]

Elevated for squat, flat for deadlift. Makes the lifts more natural to do.​@@deadshotop2108

[@chadvix5861]

Mf didn't even watch the video ​@@deadshotop2108

[@ayushmanshekhawat3565]

Can I wear lifting shoes to do other exercises also like in chest or arms workout?

[@thatfitfriend]

@@ayushmanshekhawat3565 I wouldn’t for general strength sessions. It’s going to change your center of gravity for things like overhead presses. Plus, it will just feel awkward

[@ayushmanshekhawat3565]

Okay, for other training sessions I should go for flat shoes?

[@thatfitfriend]

@@ayushmanshekhawat3565 flats work great! Cross-training shoes/barefoot shoes are also great options

[@ayushmanshekhawat3565]

@@thatfitfriend Thank you so much, I was very confused which shoes to buy😊

[@thatfitfriend]

@@ayushmanshekhawat3565 got you, homie!

[@janayesb6255]

My feet are arched so would heeled shoes work best?

[@thatfitfriend]

Not necessarily! What do you train in now? How's the performance in em?

[@mrsnufkinsan]

Hi i need help. Im still not sure what to use. Recently i started getting into running and i want to become good at it and train professionally. I especially love sprints. I have a problem with understanding what shoe i should go for, generally i love being barefoot, in the gym i find myself taking my shoes off constantly. I love walking but find it painful in my heel after a long walk, ill find myself having to sit down and take my shoes off because it feels so unnatural with them. I also find it hard to correct my running form because i feel unstable with my shoes, i dont understand the heel drop i want my shoes flat. Not necessarily barefoot because i know i need cushion not to get injured in sprints and i run on concrete, no on natural ground. I tried wearing barefoot shoes in a shop but couldnt decide if to buy them because i keep reading you cant really run with them. I love how lightweight and thin they are. And they feel very natrual. Though i do prefer the sole to be a bit thicker so my feet would be protected. What shoes does elite runners use? I know olympic spinters use spike shoes but i also read they dont train with regulary and only compete with them?

[@thatfitfriend]

You can use them for running! You’ll just want to acclimate. If you want a flat shoe with some cushioning looking into the Altra solstice XT 2, topo athletic st 5, and Merrell trail glove 7

[@davidanderson358]

Hey Jake what’s a quality hard sole flat weightlifting shoe, I’m 6’2”, squatting low-bar and feel awkward in the lifted sole-forefoot/heel drop stuff. Thx man!

[@thatfitfriend]

That doesn't surprise me, you probably feel like a folding chair with that squat style and height, eh? I'm 6' and feel similar there. I'd go with the Adidas The Total, a solid barefoot shoe (have videos on them), or something like a Converse/Vans

[@davidanderson358]

Jake yup another good honest vid, The Total looks like a winner for me but it’s Out of Stock. I’ve been in classic chucks and I’m earnestly trying to find a less compressible base to continue reaching PR’s. I’ve tried Nike’s Metcon 9 four workouts 4 or 5mm and now I own to try-out the Adidas powerlift 5 and the Nike Savelos both 15mm but every time I look at them I struggle feeling like I’ll be working out in heels 👠😅 nevertheless to really find out I’ll have to get past any initial thoughts and feels and continue another session or 2 unless I hate them; BUT MAYBE you have another or 2 picks in your treasure trove of experience/ knowledge, gosh I’d pay for this to be easier lol but from the results of training, we do stuff that’s not easy! I’ll take to the cliff, thx again man❤

[@jasvirsingh2596]

Can a heel elevated shoe be fine to use with a Leg Press, if yes then for what leg muscles?

[@thatfitfriend]

Yep! I've written about this. Linking that article and video below. Article: thatfitfriend.com/wear-weightlifting-shoes-machines/ Video: kzbin.info/www/bejne/gYS7d4VveZ6DbaMsi=W2h1AqYdvXGsWJMQ

[@Papasmurf9000]

Amazing content as always Jake, and couldn't have come at a better time!! Been struggling to decide between Metcon 8, Nano X2, & VB Primus Lite III. I'm someone who does bodybuilding (with compounds only being Squats & RDLs) and walking/light jogging as my cardio, which of the three would be your go-to pick? Thanks!

[@thatfitfriend]

Honestly, any of those should work fine! I think if you're wanting more minimalist, then the Primus Lite III will be great for you. If not, then I'd go with the Nano X2 as the Metcon 8 is meh for light jogging/cardio! Thank you for checking it out!

[@Papasmurf9000]

@@thatfitfriend thank you so much! Looking forward to more videos from you 🙏🏻

[@tinocabral4201]

@@Papasmurf9000which shoe did u pick and how is it?

[@hanskazan7403]

iam 6´6 tall and i have a hate love relationship with my romaleos lol iam 70% legs vs torso and i hate highbar squats and what feels best is squatting in flats or socks lowbar and foot stance just a little bit wider than hip with. when i do lowbar in heels i feel off balance and falling forward when i come up it sucks man

[@thatfitfriend]

That's normal. I low-bar in flat shoes and high-bar in weightlifting shoes, I, too, am built like a daddy long legs, LOL. We just gotta work with what we have and put ourselves in the best case scenario for our performance. All part of the game, amigo!

[@Phatrinh87]

great video but what shorts are those? ten thousands?

[@thatfitfriend]

Thank you! Yep, 7” lined interval

[@alonsiuemanagerie747]

flat for calv raises or hack squats for reg squats use heel! from Mr Platz, the quad master!

[@thatfitfriend]

@@alonsiuemanagerie747 quads of peace 🫡

[@JBravoRebel]

Follow-on questions: 1. What is the difference between crossfit and cross trainer (shoes)? 2. Do CF shoes that have low drop typically have thinner soles near the toes/balls of the feet, i.e. my recent purchase of BP Savage 1s. I had a pair of Brooks that were great (relatively flat but with sufficient support and cushioning for plyos, lunges, box jumps, short runs, and even back & front squats but not so much for DLs and olympic lifts). I worre them out and couldn't figure out what the model was, it was a freak choice.

[@thatfitfriend]

1. CrossFit shoes are technically cross-training shoes, but they'll have features designed to promote performance in CrossFit settings. Ex: rope climbing durability, TPU on heel for wall slide, more rigid upper 2. Not always! The Metcon 9 and TriBase Reign 6 both have a 4/2mm drop respectively and have thicker stack heights than the BP Savage 1. It just varies on the company and model line!

[@ribbie5362]

are nike air max’s good?

[@thatfitfriend]

Pretty mid, much better options out there!

[@ribbie5362]

@@thatfitfriend such as?

[@thatfitfriend]

@@ribbie5362 have endless content on top picks. From Nike alone, Metcon 9, free metcon 5/6, air zoom tr 1 are all better Air max = narrow and you’re lifting on that clunky air filled midsole

[@CptAngelADVlogs]

My question is, if someone can't squat deep enough because of range of motion issues, shouldn't they just work on that instead of using the big heel bandaid? And if their anatomy just doesn't allow for it, then why do it in the first place? Why not just go as deep as their body will allow and then switch to a different excercise that's more appropriate for their anatomy? Now if it's for recreational or professional purposes I get it. People even run with a mask on to improve their stamina. But other than that, I don't see why everybody should do the same exact excercises even if their anatomy isn't made for it. Our body is built like it is for a reason. I've yet to see a good argument for messing with that artificially if there is no serious reason to do so.

[@thatfitfriend]

In re: My question is, if someone can't squat deep enough because of range of motion issues, shouldn't they just work on that instead of using the big heel bandaid? It's not a band-aid by any means, and oftentimes, you will improve ROM passively by simply getting into deeper ranges more comfortable/stable with the right tools. For ex, using weightlifting shoes for a high-bar squat where they're needed, but then going barefoot for an anterior loaded squat hugging a sandbag where you don't need them. My point being, to use the tools to help you perform your best, but don't ignore addressing stuff like that - hence rotating shoes and the usefulness of doing so. In re: And if their anatomy just doesn't allow for it, then why do it in the first place? Why not just go as deep as their body will allow and then switch to a different excercise that's more appropriate for their anatomy? A lot of folks do and that's a non-issue, sure - but oftentimes, by simply working on putting a lifter into a better environment regarding setting up their mechanics for success all of a sudden they can access and learn to access ranges that they didn't know they could access in the first place. That's the whole point, lol. No one is saying you have to squat blah blah. That's a shortsighted influence-esque logic. Plus, no one is saying you have to achieve "this amount of depth" to be proficient. Depth is and will always be individual-based. However, the right tools can allow you to better achieve depth without changing much/forcing much and you can still work on factors like ankle mobility on the side.

[@facundocorradini]

I'm 100% with you on this one... I've had a very poor squat for years, blamed it on my height and tried all of these workarounds, but never really made much progress. These last couple of months I've been focusing on improving my mobility (particularly dorsiflexion) while using flat shoes, and it has allowed me to finally squat ass-to-grass while increasing the load by a whopping 50%. Elevated heels may be good for some people, but this idea that tall guys can't squat and *need* to go with heels has been totally blown out of proportion. For most people, working on mobility and technique will do the trick.

[@krakatoasundra]

Why do you call it anatomical needs? Just tell it like it is. Heel drop are for people low range of motion. But maybe people can improve their range of motion? not sure. Start will weightlifting shoe and put like 3 plates under the heel. The eventually, to 2 plates under then heel. then 1 plate. then no plate. then shoes with less drop to eventually zero drop. then add height to forefoot. eventually, you’ll get to a drop of -10 mm.

[@thatfitfriend]

Then eventually a -100 drop!

[@moleenthusiast]

because anatomical needs is more correct. low range of motion may be a technical problem - you should not use a bandaid solution like squat shoes that artifically create more depth, you should focus on techinique first. Targeting this for people with longer femurs, who will, irrespective of technique modifications continue to struggle with squat depth. This is more accurate and a better message to send rather than "people who struggle with squat ROM". there are many people not squatting to depth out of fear, incorrect stance width, bar positioning and other technical reasons.

[@snoozy-san4259]

So cross training shoes shouldn’t be used for squats?

[@thatfitfriend]

No, they can be great for squats! Just depends what you're after!

[@itamaravraham4068]

08:18💥

[@thatfitfriend]

550#!

[@hockeyiscanada]

Very confusing this video, however squating is a basic natural humain movement !! He's 100% wrong on that

[@thatfitfriend]

What are you talking about? When did I say that, goof? Your comment makes no sense, lmao. Did you watch the video or did you skim and fixate on a 10-second clip that you disagreed with before making your silly comment?

[@lalakersoneal]

No it is not confusing. Squat is not natural to everyone. It needs mobility and strength to reach perfect form and depth. Obviously, you dont know much about squat.

[@thatfitfriend]

@@lalakersoneal I see what you did there 😂 Yeah, OP is on one. Just gotta let some of these people get it out and be “heard”

[@loveydovey4u]

Watch your grammar: Sqautting *

[@andreathompson-bg4hl]

I thought you were supposed to be barefoot?

[@thatfitfriend]

@@andreathompson-bg4hl that ideology lacks a ton of context. Often thrown around by peeps with a clear bias towards one type of training/footwear! Context changes the use of different tools (shoes)

[@loveydovey4u]

Only if you're a Neanderthal