How Do Weightlifting Shoes Improve Performance?
The Harmony of Form and Function in Weightlifting Shoes
It is common knowledge that an athlete’s clothing varies depending on the sport. This is especially true for shoes. In his book Dialectics of Nature, Marxist philosopher Engels observed the harmony between form and function in nature. The need for harmony between form and function in athletic footwear is absolutely necessary in sports.
For example, in track and field, the design and function of an athlete’s shoes for each event varies depending on the specifics of the activity. A long-distance runner would not want to wear a sprinter’s shoes for the 10,000 meter race and vice versa.
Spiked shoes designed for baseball are not appropriate for American football even though both sports require a shoe that provides traction for short distance running.
So, it is not surprising that there is a special shoe for weightlifting.
The weightlifting shoe is quite unique in the world of sports because it features a raised heel. The shape of the shoe has evolved over the past 100 years of international competition. Today the shape of the top model of this shoe is in harmony with its function in the modern competition program.
The history of the design and function of the modern weightlifting shoe is traceable to the history of the evolution of the technique of these Olympic lifts.
The Evolution of the Sport :
Two fundamental elements of technique :
1) the method used by the lifter to position himself under the bar
2) the arrangement of the lifter's principle "kinematic links" (the trunk, thigh and shin) in the starting posture of the movement.
These two techniques were instrumental in the creation of a specialized shoe. Ultimately, they were the driving forces behind the evolution of shoe design.
Beginning in 1929, the International Weightlifting Federation reduced the competition protocol from five exercises to three.
The new program consisted of :
A strength exercise -> the press
And two speed strength exercises which are the snatch and the clean and jerk.
The press was originally intended to be a simple test of the strength of the muscles of the arm and the shoulder girdle.
The snatch and the clean and jerk are much more complex. These two movements happened to be a test of explosive strength of the musculature of the lower limbs and the trunk.
Drop under the bar :
Thanks to modern technique we can go lower under the bar, and we can lift greater loads in the snatch and the clean and jerk.
Why ?
The lower we go under the bar, the less distance we have to travel when lifting weights, so the heavier we can lift.
Today in Weightlifting, our positioning of the body under the bar in the snatch and the clean and jerk intends to bend the knee, ankle, and hip joints in complete flexion in order to keep the trunk as vertical as possible.
It is impossible to hold, in the clean, a heavy load on the chest and in another case in the snatch, the trunk inclined forward significantly.
The flexion of the hip and knee in the Jerk with the placement and orientation of the feet (front and back) must be optimal.
This allows the athlete to maintain a vertical position of the trunk.
The fundamental defect of the shoes of the 40s-50s was the "high top". Indeed, those laced beyond the ankle joint were supposed to provide support for the ankle joint. However, this type of shoe limited the mobility of the ankle, especially during knee flexion.
R. Plukfelder (USSR). Image European Weightlifting Federation.
Soviet Plukfelder attempts to get under the bar during a clean in a "deep flexion" position. Note that the athlete is wearing sneakers and that the heels have been raised which will lead to improved balance.
Undoubtedly, the main attraction of Soviet-style shoes in the weightlifting community was the fact that the Soviets were the best weightlifters…
With the advent of this technical innovation (positioning the feet with a greater leg spread required a lower and therefore deeper flexion), weightlifters made a shoe with a raised heel to allow for "flat-footed" and forward shin swing.
Eventually, the "high-top" method was replaced by the modern "low-cut" shoe. With this new "low-cut", the athlete makes no effort to "artificially" support the ankle movement. In any case, the weightlifters of the 70s and 80s had long since left the lacing of the "high-top" models.
The "low-cut" shoe :
This shoe therefore allows the athlete to squat with a vertical torso and improves the stability of the practitioner when he is under the bar.
This technique requires complete flexion of the knees as well as a forward tilt of the shins. It therefore requires complete activation of the muscles of the lower limbs.
* Note: the significant tilt of the shins = improves the mechanical leverage
In terms of mobility :
Heeled shoes and ankle mobility cannot compensate for an overall lack of knee and hip mobility. The athlete must be able to have an upright posture by positioning himself correctly on the movements even with an empty bar.
The German Adidas House was the only real designer and manufacturer of weightlifting shoes in the world.
The evolution of Adidas' design reflects some of the Soviet influence.
The early models of this brand had their roots in sneakers. The shoes had rubber soles with very low heels.
Over the years, the 3-stripe brand spent considerable time and effort working with weightlifters and trainers to develop and improve the design of this new bombshell.
The improvement of the shoe was later to lace it up like a pair of sneakers today and added a "tarsal strap" over the laces.
This strap allows for a very precise adjustment of the joint compression in the shoe.
The Adidas models, redesigned/refined every four years now, reflect the current state of the art and the long search for harmony between form and function in the specialized weightlifting shoe.
In the end, what does the "low-cut" design bring that is new ?
A fixed wooden heel height
A flexible sole on the forefoot
A leather upper
A strap for more precise adjustment of tightening
There are of course others in other colors from other manufacturers across the Atlantic like the ones below:
Inov-8
And many others ...
For men
For women
The positive and negative points of this type of shoe :
The Pros :
1. It provides a very stable surface.
2. With the slightly heavy base of the shoe, you really feel firmly anchored in the ground.
3. They are recommended for ankles lacking mobility.
4. They last forever: these shoes will last a long time. A good pair can last a few years depending on how you use them.
Cons :
1. It makes you taller:
This may seem strange to some of you, but it can make a difference for tall people. The extra inches added to your height can sometimes make a difference when it comes to heavy pulls, because of the extra distance you have to travel to get under the bar.
2. They can be expensive: Between 120 and 170€ depending on the brand…
Conclusions :
Modern weightlifting shoes allow the ankle and foot joints to flex and avoid stress on the knee and hip joints.
They also help save energy. The shoe brings the knees forward and it is therefore much easier to get up from any type of squat because the starter of the movement is already done thanks to the shoe.
Ankle injuries among weightlifters are VERY rare today thanks to this new type of shoe.
