Lifting Shoes: What and Why

(A Blast from the Past article originally posted on 12/31/21)

What are lifting shoes, and why should you use them? We’re going to cover the 3 features of a lifting shoe, why lifting shoes are beneficial, and we’ll also touch on what not to buy.

Feature #1: Sole
The first and most important feature of a lifting shoe is its rigid, non-compressible sole. This helps with force transfer, which is rather important when lifting heavy weights.

If you're going to squat, press, or clean-and-jerk in running shoes, you’ll find that doing so is similar to trying to do those while standing on a pillow - comfy on the feet, of course, but also rather silly. We would like to have a very rigid surface on which to lift so that we have efficient force transfer between us and the floor. A lifting shoe provides this. A regular shoe does not. 

Feature #2: Metatarsal Strap(s)
The second feature of a lifting shoe is either one or two metatarsal straps. These straps provide lateral support as well as arch support, and the presence of both types of support provide yet another reason why a regular shoe is not as good of an option as an actual lifting shoe.

To a certain extent, the metatarsal strap(s) will also prevent the foot from sliding forward, which is a nice feature to have when performing something like a split jerk.

Feature #3: Heel
The third feature you’ll notice on a lifting shoe is the slightly raised heel. Typically, a heel height somewhere between ½ inch and ¾ inch will work nicely. Some Olympic lifters may prefer a slightly taller heel, but this range serves most people quite well. The heel gets a little more quad involvement in the lift and also makes depth in the squat easier to achieve.

These 3 features will give you an idea of what to look for when you’re shopping for lifting shoes. A number of manufacturers make quality lifting shoes - Nike, Do-Win, Inov-8, and Adidas are just a few of the more well-known brands. Below are some of the shoe recommendations and links we usually send to new members as a starting point for shopping:

• Nike Romaleos 4

• Inov-8 Fastlift 360

• TYR L2 Lifter

• Adidas Adipower

• Do-Win Lifting Shoes

If you’re going to lift, wear lifting shoes. Runners wear running shoes, basketball players wear basketball shoes, and lifters wear lifting shoes. Once you’ve trained in lifting shoes, trying to lift in regular shoes (tennis shoes, running shoes, etc.) will feel like lifting while standing on a pillow.

Finally, a note on lifting in Chuck Taylors. Just . . . don’t. Chucks are the lifting shoe for people who started to think about lifting shoes but never completed the thought. They don’t have a rigid sole, they don’t provide any arch or lateral support, and they don’t have an elevated heel, so they fail all of the criteria listed above. For those who prefer to lift in a non-heeled shoe, there are options out there that provide a far more rigid sole, and for those who want to deadlift in an extremely low-profile (i.e., close to the ground) shoe, there are options out there that are far more low-profile.

Can you lift in Chucks? Of course you can. If LeBron James wore running shoes, he could still play basketball, and he would certainly still beat me in a game of 1-on-1 . . . but he chooses to play in basketball shoes. I recommend that you choose to lift in lifting shoes.

As always, we hope this helps you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

You’re Ignoring the Most Useful Piece of Equipment in the Gym

There’s one incredibly useful piece of equipment that most lifters completely overlook. In this video, Starting Strength Coach Phi Meggers explains why it matters, the two biggest reasons to use it, and five simple tips for getting the most out of it.

Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

7 Signs You're Using Your Lifting Equipment WRONG - Stop Making These Mistakes With Your Lifting Gear | Part 3

You might be making some mistakes with your equipment, and if so, you probably don’t know it.

Welcome back to the third and final installment of this series. We covered 7 common mistakes in Part 1, another 7 mistakes in Part 2, and not surprisingly, we’re covering 7 more errors today.

Error #15: Straps in Front
A common mistake for lifters who are new to using straps is that of placing the strap in front of the barbell when setting up (Figure 1).

figure 1: this fool mistakenly put his strap in front of the bar.

Used correctly, the combination of your hand and the strap acts much like an alternate grip on the deadlift. In the alternate grip, the pronated hand and supinated hand work with each other to keep the bar from rolling and slipping out of your grip. Each hand can only permit the bar to roll in the direction opposite of that allowed by the other hand, so no rolling occurs.

Your hand and the strap perform the same function, but only if you remember that your hand goes in front of the bar while the strap goes on the other side of the bar, i.e., behind the bar. Check out the short video above to learn how to use straps correctly.

Error #16: Knee Sleeve Thickness
Both 5 mm thick and 7 mm thick knee sleeves provide warmth and compression for your knees, and your knees will thank you for it.

However, once you’ve used 7 mm sleeves, you won’t ever go back to 5 mm sleeves, so do yourself a favor and simply buy 7 mm sleeves to start with.

Here are a few solid options, and you can learn more about knee sleeves by watching the included video below:

• Rehband knee sleeves: https://amzn.to/3QsBub3

• Stoic knee sleeves: https://amzn.to/40ec0RX

• Iron Bull knee sleeves: https://amzn.to/3RnUPs6

Error #17: Safeties Too High
Safeties, pins, crash bars, spotter arms (if you’re using a squat stand) – whatever you want to call them, don’t set them too high.

For squat and bench press, your safeties need to be set low enough that they don’t disrupt the execution of your lift. For the squat, this means you probably want to set the safeties a couple of inches below the bottom position of your squat (i.e., below the bar’s position at the bottom of your squat). If you set them just barely below your bottom position – say, a quarter-inch lower than your bottom position – then the moment you go a touch too deep on your squat, you hit the safeties, and this is very disruptive to your lift. Setting them a couple of inches lower than your bottom position makes this much less likely to happen.

For the bench, when you’re correctly driving with your legs and supporting your arch, this means your safeties are low enough that they allow you to consistently touch the barbell to your chest. It also means they are low enough that if you lower the bar in a slightly uneven fashion (e.g., the right side of the bar is a bit lower than the left side), you don’t instantly hit the safeties.

Error #18: Not Knowing Your Rings
There are two sets of rings (AKA score marks or knurl marks) for barbells - powerlifting rings and weightlifting rings. They are extraordinarily useful for determining grip width, but if you don’t know which set you’ve been using, you can create a grip problem for yourself if you ever train (or compete) on a different bar.

Powerlifting rings are 81 cm (roughly 32 in) apart from one another, while weightlifting rings are 91 cm (roughly 36 in) apart from one another. Some bars have both sets of rings (so it’s easy to figure out which set is which) while many bars have only one set.

Figure out which set you’ve been using (use a tape measure if necessary), and then if you ever train on a different bar, you’ll know whether or not you need to adjust your grip relative to the rings.

Error #19: Straps . . . Again
Don’t wrap your straps multiple times around the bar.

Wrapping the strap around the bar once provides everything you need for a secure grip. Wrapping it multiple times is a waste of time and energy, which is why the DIY straps we make at the gym for our members (see the video below) are made to a length that only goes around the bar once with a little length left over.

If you have extra strap length hanging down after wrapping around the bar once, it’s not a problem – just let it hang there.

Error #20: Safeties Too Low
As discussed in Error #17, setting the safeties too high is a mistake. However, setting the safeties too low is an even bigger mistake – they absolutely have to be set high enough to save you from trouble in the event of a failed rep.

If you set them too low in the squat, you might not be able to set the bar down onto the pins at the bottom of a failed rep. Worse, in the event of a failed rep on the bench press, you could find your throat or face trapped (and potentially crushed) if you’ve set the safeties too low.

The solution is simple – set your safeties and then test them out (with an empty bar or light weight) by performing a “failed rep,” i.e., practice by failing with the empty bar, set the bar on the pins, and make sure you can get out from under the bar while it rests on the pins.

Error #21: Slick Bench
Don’t bench on a slippery surface.

The bench itself might be slick, you might be sweaty, or you might be wearing a “tech shirt” (i.e., moisture-wicking) that is made from a slippery material. Regardless, you want to drive with your legs and keep your shoulders pinned back without any part of you moving out of position on the bench.

There are a couple of ways to solve this problem, and you can check out the short video below for a few options. Our most common recommendation is a small section of rug pad material – it’s cheap, it provides a very secure grip, and it easily fits in your gym bag as well.

As always, we hope this helps you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

The BEST Barbell Collar Most Lifters Overlook (And It's Been Around for Decades)

Which barbell collar is actually the best? Starting Strength Coach Phil Meggers breaks down four common types, what each one does well, where each falls short, and which collar he'd choose.

Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

Wraps and Belts and Shoes – Oh My! Stop Making These Mistakes With Your Lifting Gear | Part 2

We’re back with more mistakes lifters make with their lifting gear. In part 1 of this series, we covered errors #1-7, and we’ll cover another seven errors in today’s article.

Error #8: The Training Log
The most common error here is that of simply not having a training log.

A training log is one of the details that separates training from exercise. Training has a purpose, a plan, a program, and you keep track of your progress in the log. If you’re not keeping track, you’re simply exercising.

Exercise is better than nothing, but don’t kid yourself about what it is you’re actually doing. If you want to train and make solid progress, use a training log.

For exactly how to set up and use a training log, check out the detailed video below.

Error #9: Wrist Wraps
Don’t wear your wrist wraps too loosely.

Wraps have to be tight enough (i.e., snug enough) that they provide support for the wrist. Assuming you’ve positioned your wrist wraps correctly (see error #4 from part 1 of this series), if you can bend your wrist back-and-forth easily, then you’re wearing it too loosely.

Another check – are you comfortable with keeping your wrist wraps on “tight” between sets? If so, they’re probably too loose.

Not sure how to prevent this problem and wear your wrist wraps correctly? Check out the short video below.

Error #10: Lifting Shoes
This is the error of not having and using lifting shoes.

The most important feature is not the slightly elevated heel or the metatarsal strap(s) – although those are useful as well. The most important feature of a lifting shoe is the noncompressible sole, which provides for excellent and efficient force transfer between you and the floor.

Efficient force transfer means you’re more stable under a heavy load. Lifting in squishy shoes such as running shoes, Chucks, etc. feels like standing on a pillow by comparison.

Error #11: Belt
Don’t use a velcro belt. 

With one caveat.

In general, purchase a quality leather belt as leather belts provide something sturdier to brace against than a velcro belt. In addition, a velcro belt will eventually release at some point, which is a very disconcerting sensation when it occurs (those of you who’ve lifted with velcro belts for long enough know what I’m talking about here). A leather belt, whether a prong belt or a lever belt, will always maintain its secure and loving grip on your midsection.

Here are a couple of solid options for leather belts:

• Pioneer Cut Leather Powerlifting Prong Belt 10mm

• Pioneer 10mm Lever Powerlifting Belt PAL V2 (if you’re looking for a lever belt)

• Dominion Strength Training Leather Weight Lifting Belt - 3 inch wide x 10 mm thick

• Dominion Strength Training Leather Weight Lifting Belt - 4 inch wide x 10 mm thick

The caveat is weightlifting (also known as Olympic weightlifting). A leather belt has either a prong and belt loop or a lever which can impede the bar’s path past the belly on a clean or a snatch. A velcro belt is thinner in design and generally doesn’t pose this problem.

Another solution is to keep using your leather belt for weightlifting and simply rotate your belt sideways so the prong/loop combo or the lever are no longer in the bar’s path.

Error #12: Metal Spring Collar
These collars are amazing – they’re cheap, they’re durable, and they’re easy to use when operated correctly.

However, new lifters sometimes have trouble with them, and this is because they accidentally twist the collar sideways when putting the collar on the barbell. Once you do that, the collar binds up on the bar, and it gets stuck.

Simply make sure the collar stays oriented perpendicular to the sleeve of the bar, and it’s an easy and quick collar to use (and it only requires one hand). Check out one of the short videos above or below for a couple of tips to make this easy and straightforward.

Error #13: Chalk
Not using chalk is preposterous.

I have other words, but they’re rather aggressive, so let’s stick with “preposterous” for now.

Not using chalk is like purposely shaving off the treads on your tires and then driving on ice. It’s that silly.

You are human, and such, you have moisture on your hands. Sweat, natural oils, etc. – more on some days and less on others, but it’s always there. Chalk absorbs this moisture so that you have sufficient friction between you and the barbell, which makes for efficient force transfer on lifts such as the deadlift, row, clean, etc.

brianne appreciated the friction provided by chalk on this 320 lb deadlift.

Those of you who sweat easily (like myself) will also find chalk useful for other lifts such as the squat, bench, etc.

Lack of chalk will eventually contribute to missed lifts or a rounded back on the deadlift, so chalk early and, if needed, chalk often.

For more info, check out the video below.

Error #14: Training Log . . . Again
Of course, you’ll record the weight, reps, and sets of your various lifts in your training log, but if you’re not writing down cues to use for your next session, you’re missing out.

You’re trying to make improvements and get stronger from session to session, and technical cues are incredibly useful in this endeavor. With this in mind, whether you have a coach or you are you own coach (and thus watching your own lifts on video), be sure to write down cues that will prove handy for your next session.

We’ll see you in part 3 of this series, and as always, we hope this helps you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

The BEST Conditioning Tool NOBODY Uses

What's the most effective conditioning tool that people hardly ever use? Learn what it is, why it's so effective, how to program its use within your strength training programming, and pick up some sample workouts as well.

(A Blast from the Past video originally published on 07/24/23)

Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?