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?

Don’t Make Your Deadlift Stupid: 2 Mistakes to Avoid

The deadlift is simple, but lifters sometimes find ways to make it much harder than it needs to be. In the first video of this deadlift series, Starting Strength Coach Phil Meggers covers two common mistakes that can make your deadlift unnecessarily difficult.

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?

Testify Herald - October 5, 2026

View this post on Instagram

A post shared by Testify Strength & Cond. | Gym in Omaha, NE (@testifystrengthconditioning)

THIS WEEK'S SUBMISSION

From our video When Deadlifting Heavy, Don't Stand Up & Try This Instead (click the title to watch):

BTC1
When lowering the bar I'm afraid it will hit the tops of my knee caps, so I try and move the bar away when lowering.

Phil
That's a common issue and poses a problem since we'd like to set the bar down right over the middle of the foot. The approach we teach is to reach back with your hips and "bow to the floor" (i.e., bend over) as you set the bar down.

You might find this video useful:
The Knees Problem | If You Don't Change This, Your Deadlift Will NEVER Grow
https://youtu.be/bo1A2Y8wpq8

BTC1
@TestifySC thanks, that exactly addresses my concern!

Phil
Glad to hear it, and you're welcome!

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TESTIFY ONLINE COACHING

Interested in getting stronger working one-on-one remotely with us? Click here to book your free strategy session.

Get Stronger. Live Better. Start Today.

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ARTICLES & VIDEOS

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, we explain why it matters, the two biggest reasons to use it, and five simple tips for getting the most out of it. Click here to watch.

Your Squat Called. It Wants You to Stop Doing This.
Phil helps you identify and quickly fix a common squat error. Click here to read.

Blast from the Past: What's the Difference: Snatch vs Hang Snatch vs Power Snatch | FAST & EASY
Snatch, hang snatch, power snatch, hang power snatch . . . all in less than 3 minutes! What are the differences between these lifts, and how can we easily remember each one? Click here to watch.

Blast from the Past: How to Squat Heavy ALONE! | How to Fail a Squat Safely
Everybody needs to squat, but if you train alone, you need to be able to fail a squat safely. What to do? It's simple - we cover exactly how to go about it. Click here to read.

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“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!

Why do you train? Because getting stronger makes everything else easier. Get stronger. Live better. “Testify” to this message and represent your favorite gym with this shirt in several color options.

Click here to head to the Testify Store.

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WHAT'S COMING UP

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Push Pull Pandemonium

• October 16, 2026

• Join us for a Friday evening filled with benching, deadlifting, and general revelry!

• Sign up by September 25 to get a meet shirt and avoid the late registration rate!

• Registration ends October 15.

• Click here to register or for more information.

Kansas City, MO: Starting Strength Squat & Deadlift Camp

• November 14, 2026

• Spend the day learning the theory and practice of the low bar back squat and the deadlift.

• Participants will spend lots of time on the platform receiving coaching and instruction on the squat and deadlift in a small group setting. We will also have a lecture and discussion on programming and cover how to identify and correct common technical problems.

• Click here to register or for more information.

Testify Christmas Classic

• December 12, 2026

• The Christmas Classic is a team strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2-4 lifters/team and perform all 4 lifts; each lifter will receive 3 attempts for each lift.

• Click here to register or for more information.

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THIS WEEK’S CONDITIONING

Option 1
Sled
Outdoors:
10-20 x 25 yds EMOM at a weight of your choice

Every minute, push the sled 25 yards, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.

Indoors:
10-20 x 100 ft EMOM at a weight of your choice

Every minute, push the sled 100 feet, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.

Compare to 2026.08.31.

Option 2
Bike/row:
8 x 30 sec on/2:00 off

Score = least distance covered in any 30 second interval

Compare to 2026.07.13.

Option 3
Outdoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Indoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
100 ft farmer carry (50 ft down-back)
Rest 1 minute

Compare to 2026.06.15.

Option 4
1. 5 yoke carries @ 30 yd (15 yd downback) – work up to heaviest carry
2. 5 rounds of 5 reps on the axle “clean and press away” – work up to heavy set of 5

Compare to 2026.06.15.

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

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.

Your Squat Called. It Wants You to Stop Doing This.

Countless new and experienced lifters commit this squat error. It wastes time and energy, so let’s identify the problem and fix it fast.

Stop messing with your squat stance.

If you unrack the bar and then proceed to take the next 30 seconds setting up and making minute adjustments, I’m talking to you.

If you are squatting a challenging weight (and I hope you are), then efficiency matters. We don’t want to rush anything, but we also don’t want to spend any extra time supporting that heavy load – after all, the squat itself should provide the work, not standing there wiggling your feet around like a doofus.

Here’s the solution: “right step, left step, right adjust, left adjust.”

In other words, after standing the bar up from the hooks, take one step back with your right foot, take one step back with your left foot, make a small adjustment with your right foot, and then make a small adjustment with your left foot.

Additional tip: keep either your toes or your heel on the ground when making small changes. When you lift your entire foot off the ground, you typically make too big of an adjustment.

Do this, and you’ll save energy, you’ll look like you know what you’re doing (not strictly necessary, but always nice), and you’ll spend less time with a heavy barbell on your back.

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?

What's the Difference: Snatch vs Hang Snatch vs Power Snatch | FAST & EASY

Snatch, hang snatch, power snatch, hang power snatch . . . all in less than 3 minutes! What are the differences between these lifts, and how can we easily remember each one?

(A Blast from the Past video originally published on 08/12/23)

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?

How to Squat Heavy ALONE! | How to Fail a Squat Safely

(A Blast from the Past article originally posted on 01/12/24)

When lifting weights, it's generally a good idea to not end up dead or - for that matter - even injured. With this in mind, let's quickly cover how to avoid getting yourself trapped under a heavy squat that you just failed.

Figure 1: For so many reasons, this is stupid. don’t spot like this.

Spotters are fantastic (when possible)
Ideally, when training, you don't want to fail a rep. You try to avoid it whenever possible, but sometimes these things happen, and in the squat, the best solution is to have spotters that you trust. Specifically, get two spotters, i.e., one on each side.

Forget the whole “spotter-behind-you” thing (Figure 1). It’s stupid, the back spotter is in a terribly mechanically disadvantaged position, and it’s a good way to get both you and your spotter injured. It can, however, make for viral “YouTube-fail” videos.

The video included in this article covers how to spot the squat as well as how to squat alone, so I’d recommend watching that.

The great thing about having spotters is this: the moment you start to fail, i.e, the moment you start to go back down, the spotters immediately take the bar. You don’t have to go all the way down to the pins.

figure 2: This is much better.

If you start to fail a rep, you only descend an inch or two, and your spotters step in and support the bar (Figure 2). At this point, you and your spotters - because you stay under the bar and never abandon your spotters - lift the barbell up and put it back in the rack.

What if you train alone?
Spotters are indeed great; however, if you often train alone (and I understand that as I usually do also), you need to be able to set the safeties (AKA “pins” or “crash bars”) correctly. Whether you’re using pin/pipe safeties, spotter arms, or even strap safeties, the concept and process are both quite simple:

Set the pins low enough that they don’t cause a problem but high enough that they save you from a problem.

The process is as follows:

Figure 3: Parker helps check for adequate clearance.

Step 1: Make sure the pins are low enough
As you’re warming up with the empty bar, look to the side at the bottom of the rep (don’t do this on a regular basis, but doing this a few times with the empty bar is fine). Make sure that, when you’re at the correct depth, you’ve still got a couple inches of clearance between the bar and the pins (Figure 3). You want a couple of inches (and not just a tiny sliver of space) because you need to be able to accidentally go a bit too deep on your squat and not immediately run into the safeties. Going an inch too deep on a squat happens every now and then, and running into the safeties makes the ascent much harder, so give yourself a little room.

figure 4: Parker helps me perform a practice fail.

Step 2: Practice failing a rep
Next, either with the empty bar or with a very light weight on the bar, do a “practice fail” (Figure 4). To do this, perform a couple of normal reps, and then on the third or perhaps fourth rep, go down, start coming back up an inch or two, pretend it’s too heavy, then simply relax your upper back, squat back down, and set the bar on the pins.

At this point, you’ll perform the COS (Crawl of Shame), and crawl out - either forward or backward - from underneath the barbell.

Don’t envision this - actually practice it. You need to know you are still safe in the even of a missed rep.

WARNING: STUPIDITY
I do NOT recommend ever dumping the bar backward off your back and onto the floor. I don’t recommend it with a high bar squat, and I certainly do not recommend it with the squat we teach, which is commonly referred to as a low bar squat. It’s a silly practice, requires a decent amount of nimbleness - which you may or may not possess when grinding out a challenging, exhausting rep - and lastly, it encourages you to quit on a rep that you very well might have been able to get if you had spotters or safeties that you trusted.

You’re welcome to dump it off your back if you like - it’s your life - but be forewarned that it’s stupid. At the very least, don’t do it in my gym.

Wrapping it up
Back to sanity . . . be sure to practice a failed rep, and then adjust the safeties accordingly if they are too low. Again, the safeties need to be low enough that they don't cause a problem but high enough that they save you from a problem.

Don't wait until it gets heavy to find out whether you've set them correctly.

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.)

---

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?