Squat Shoes Are Ruining Your Squat 

I've been squatting barefoot for years, coupled with the advice of "squat down like you're taking a shit" for foot placement. Since then, my form has improved, I have no pain, and my numbers have increased.

Good point. I squatted many years with chucks and then switched to adipowers for many years afterwards. The toebox is so narrow that I don't even engage my toes at all but focus on my midfoot and heel when getting out of the hole.

I would say that dropping squat shoes off a couple of execise session back for the sake of barefoot squatting (high bar squat) dramatically improved the overall mobility in my case - i.e. making it easier to go ATG without folding the lower back in the very bottom part of the movement due to kept firm high bar squat position. In my case barefoot squatting also seems to be able to produce improved quads activation, which feels as a tasty pump even with moderate loads. As for the performance increase/decrease, a sanity check set of 5x180kg feels pretty much the same, though I do sense that it will for sure take some rounds for the nervous system to catch up with the altered movement - especially shown by the sets brought near ( or unintentionally to ) failure. All in all: - the change feels so good that I do not consider it propable to return back to using squat shoes. What a wonderful and refreshing subjective discovery. A happy squatter says cheers to All!

My first couple of years I didn’t use shoes or belt. Just good old Converse with the hard rubber sole. Then I got a coach, and he pushed me to get raised heel shoes. I can’t prove it, but I think the shoes messed up my knee. The shoes changed my mechanics. I ditched the shoes and go barefoot now. Knee still hurts (I messed it up real good), but I do what I can. Ditched the coach as well 🙂 So now the only time I wear shoes is during the warmup because I jump rope, and I’m terrible at it. Rope hitting your bare toes is not enjoyable.

good video and points. IME almost everyone new to squatting (or not good at it) their stance is too narrow. Almost always needs to be wider. You squat BETWEEN your legs not on top of them.

I actually feel more connected to the ground in my Bearfoot shoes. I still use my heeled shoes about half the time, I’m about ready to ditch them though. I’ve used Olympic lifting shoes for about 10 years.

I switched to flat adidas 'the total' lifting shoes from heeled lifting shoes a few months ago and it's been better for my knees I feel.

Toes out or toes in? I read the supple leopard Kelly Starrett book and he recommended squatting only with toes facing forward. Others say you can squat with them up to 45 degrees out. For me, I’ve found with lifting shoes I can squat with toes in. Without, I’m forced to squat with toes at least 45 if not more. Can’t get my ankles to open up. So that’s primarily why I use the lifting shoes.

Just transitioned to wrestling shoes after years of using squat shoes, i can literally feel my whole foot, i can feel better rooting on the ground… and the biggest take away was..i feel that i can control my squat better by being rooted on the ground…i dont dive bomb my squats anymore because i can feel the movement better from the ground up..

depending on the person really, i have struggled with a ankle mobility my entire life (genetics and long femurs) and every position or stance i choose i am always posterior dominant. some high heeled squat shoes were exacly what i needed and allow me to utilize my quads. but then again i am the exeption.

Great video and topic. I’ve only been lifting a few years and have considered recently if my lifting shoes I’ve been using since I started should take a break for a bit and try shoeless for a while. Great points and I’m going to give that a try for a while. Really appreciate your takes coming from an experienced lifter, that happens to be around my age.

Do you feel the same way in regards to high bar squats or is this purely from a low bar perspective?

My subconscious while watching this video: "im gonna toss my squat shoes and put 50lbs on the bar in just a few sessions!" LOL

I agree. I went from squatting in a pair of Vans skateboard shoes to a pair of Adidas Leistung weightlifting shoes. I immediately hated them, way too narrow in the toe box, unnecessarily excessive heel lift (at least for my requirements) and just unbelievably uncomfortable over all. I’m back to squatting in a pair of Vans skateboard shoes, probably not ideal but at least I feel completely connected to the floor in comfort. At least I got those Adidas Leistungs at half price, cause they were a total waste of money. I wish each company made their lifting shoes in different width sizes.

Similarly, ive found dropping sleeves has helped mu squat quite a bit. Also saves a bunch of cash.

My all time pr was 405 in chucks.

I sqaut in Vibram Five Fingers. The most natural thing in the world. I love me some ATG. Sounds like you would like these.

I started in general cross training shoes, but after a while they just wore out and didn't feel like they provided enough stability. I was too cheap to get a new good pair of shoes so I decided to just lift in socks. My knees immediately felt way better and I never went back to wearing shoes.

I trained at Starting Strength with the best coaches and began using my squat shoes again (trained in Converse before SS) during that time. I quit SS and went back to my regular gym and quit using them and did the lifts in Converse again. This week I went back to my lifting shoes and the difference was noticeable. My squat improved and just yesterday my PR was 200# on my rack pull. I would disagree, squat shoes aren't ruining squats, maybe form??? Everyone has to do what is best for them but to just throw out a blanket statement like this is irresponsible.

I have a pair of Vibrams that I've used for the past 12 years for general lifting (in my garage gym), with the exception of squats, where I would use Nike squat shoes. However, I've hit the wall where my poor squat form can no longer be masked by the shoes, and I need to both back off the weight, and focus on mobility, joint health (Kneesoveetoesguy) and form (Squat university).

Great video, the squat university coach would be proud

heel lift shoes help solve a problem to enable larger loads to be lifted with stable form.... they're a tool, they don't ruin anyone's squat that doesn't already have underlying weaknesses.

Can I compete without shoes? Can I do Squats and deadlifts in competition without shoes?

I have Nike romaloes and the tow was tight they widen after repeated wear. I used to go bare foot but love the shoes

I actually started squatting barefoot first then switched to lifting shoes this year to prepare for a powerlifting meet. Shoes made a HUGE improvement to my squat….but perhaps that’s because I already developed the mobility and proprioception in my feet/ankles first. Needless to say I now make all my clients start squatting barefoot first before switching to squat shoes.

for 20$ you get decent long term elevated insoles to put inside your shoes, no need for buying elevated shoes.

Nowadays powerlifting is Fashion. New shoes belts sleeves socks, shoes for bench, for deadlift for squat for biceps for abs…

Do you know if you point your toes out more and you externally rotate them you don’t have any knee valgas problems if you’re also competing powerless thing, you shouldn’t have that chest up in a low barsquat. You should have your down and be looking at the floor not up because it’s still a mechanics of a high bar squat if you look up and you have your chest up

cool bean approved

Not again the wide box obsession… I blame SquatU and his foot fetish

Snowflakes? We resent that!

The best solution is just not to squat!!!

Love the insight Brandon. I actually have had to go the opposite way and use squat shoes. I had a lot of problems with keeping my feet from moving in flat shoes vans/no bull trainers. I find that the squat shoe keeps my foot locked in and they keep my foot from rolling. I so wanted to not wear the squat shoes but it was holding me back not wearing them. Keep up the good work I love your content.

Anecdote: my squat mobility actually got better after months of squatting on wedges. That said, I have more of an issue managing my centre of mass; less than it was a leverage issue. Front squats or goblets can help too. And letting the foot pronate. But you’re spot on, as beginners we all think that spending money is the solution when it rarely is, it’s all about learning and experience at the end of the day.

Currently going back to flats after 6 years. Feels good. Started tipping forward at heavier loads in heels, so going back.

For my first few years of lifting, I would do all three lifts in a pair of Chucks. I ended up having a nagging hip injury that was effecting my squat and one of the (many) changes I made was switching to heels. I couldn't tell you if the heels contributed to my recovery, but they're part of my routine now so they're here to stay. 😅 Also, I find that the thicker soul helps me keep my feet flat on bench.

"Squat shoes are killing your gains!!!"

3:00 Narrow in the toe box? Yep, the TYR L-1 Lifters will solve that. Best pair of squatting shoes I got so far. Inov8 are great yet narrow.

Barefoot for years. No looking back

I like my Romealos 2. I've had them for about 7 years. I was really deep into weightlifting and doing snatch and c&j without them isn't optimal. So at this point I just prefer them for everything but deadlift.

I did heels for a while (~1"), then flats, and now back to a smaller heel (0.5"). Although I feel more planted in the flats I do find my back rounds much less with the small heel. SO its a small heel for now haha.

I went barefoot with the creation of my home gym after COVID shutdowns. I'd been lifting for 10 years at that point and bought heeled shoes early on, which did help with my ankle mobility then but nowadays my ankle mobility is fine to hit deep squats. I cue the same as you with clawing my feet to the floor and found they were the biggest help in my stability during the squat. The proprioceptive feedback with barefoot ends up working really well for me, so I do barefoot at home, or when I'm traveling and need a public gym I use barefoot style shoes now for that proper foot splay. I'm not a barefoot shoe evangelist but am pretty convinced for my use about their function over form. I just came back from my trip to Europe where I was constantly walking and only brought two pairs of barefoot shoes (wider toebox and minimal cushion). My foot fatigue at the arch of my foot that I've historically had wearing "normal" adidas ultraboosts was far more tolerable.

Thank you - switched to flats a few years ago and oh wonder my Squat improved in technique and strength. Blessings👍

Amen. It's so common right now for new lifters to think that heeled shoes are just part of the kit they need.

Foot content for free. Brandon out here full of charity

Did he just call me a snowflake ❄️ 😅😢

This hits close to home. I relied heavily on heels to make up for my less than ideal squat mechanics. Then I dropped a sumo deadlift on my toes and broke 2 of em. Then I had to go to a flat, wide toe-box shoe, for squatting for a while. My squat blew up. Took my adductors some time to not feel fried after squatting as whatever I was doing previously must not have been utilizing them well. I’ll use weightlifting shoes sometimes in certain circumstances but my squat is forever improved because of that time away from them.

I really like barefoot squatting too, but I have really long femurs and when I really go into heavy sets that sometimes just makes my hips shoot up and my posterior chain just takes over. So even though my mobility is pretty good, squat shoes for me just really secure and stabilize my technique some more. But for any sort of accessory squat I still prefer barefoot.

Brandon - I've been considering the TYR (wide toe box) squat shoes (Squat University channel) for this reason. Have you tried these? Thoughts? It would be great if you could do a review in the future (Even better if you get us a coupon code for them :o)

i squat in adidas total shoes that have a flat base, so much better for me. coupled with changing my technique from knees over toes to squatting back with more vertical shins my squat went way up and feels so much better stability and strength wise.

I haven't squatted with shoes in years. Bare feet in the garage.

I can and do squat a2g perfectly fine without weightlifting shoes. Yet still have weight lifting shoes, they are simply superior for hypertrophy exercise.

Jordan 1s for the win!!!!!!!

Started with generic sporting shoes (that was a sloppy mess). then went barefoot for a while. Eventually got wedges. I got tired of my feet getting knocked around in the gym. Now the squat shoes (TYR) prevent me from F-ing up my feet, gives me better range of motion without the wedges, and provides a solid base.

I figured out I need slightlt more than shoulder width, with my toes like 30-45 degrees turned out to get to full depth. Barefoot for life 🤟

That’s not a shoe problem that’s a you problem. Shouldn’t you have figured how to squat with the squat shoes? Instead of expecting to transfer what you already knew over.

Excellent topic and spot on! I started training without shoes late last year and it has been great for me. I now squat barefoot (felt a little awkward putting on my shoes for the comp in March) and feel better connected and my depth is consistently good.

Never wear shoes in my home gym. No need for shoes in my mind as squats and deadlifts are solidly anchored when barefoot. I don’t even wear shoes when going to the mailbox.

I've gone back between flats and squat shoes multiple times. But for me I've always felt more natural and stronger with flats. And it's also easier to just one pair of shoes vs having 2 or 3 pairs of shoes for the gym.

I life barefoot. Feels the most stable.

"I remember back when the mega powers were 1st formed!!!"

Squat shoes this, knee sleeves that.... the T shirt sir, talk about it.

You talk too much with only your face. Show stuff while you talk in pip or in the bg

Nofate snow flake checking in 😂. I probably needed to hear this as I really like using wedges

3 ply or die, baby! Wooooooo!!! I kid. I kid. Good talk, B!

When I tried heels I sold them within a month!!! Flats all day💯

I love barefoot squatting (deadlifting too)

I Just stick with chuck taylor all star, they are flat shoe and cost less than $120. I use to hate legs day but now I fall in love doing squat and I love it as much as chest, arms day!

I'm definitely not a snowflake .

Nice shirt!! Great vid.. I always squatted flat. I could never get used to the feeling with the squat shoe or wedge.

Digging the shirt brother, yeaaaahhhhhh

I have been squatting in heels since 2019, personally i think they make a lot of sense for me but I have never really given flats a chance!! Maybe i will have to give it a try

I think the larger takeaway is, don’t do anything arbitrarily and go based on self experimentation and diagnosis. One of my worst injuries that I’ve ever had was when I swapped out my chucks for some oly shoes at the start of a peak leading up to a PL comp. I did it because I thought it would make my numbers go up based on what I read online on some forum back in 2012. Bad idea. Turns out my limbs and joints are shaped in such a way that I’m mechanically better off in flats, but I had no idea because I relied on others to tell me about my own body. Good stuff Brandon

Was hoping the homie Jake Boly would be featured in this. Thought he’d get deadlift shoes on his channel and you’d get squat shoes haha.

awesome timing on the video. I am actually incorporating my lifters for the next 4 weeks with squat and overhead movements to see if I notice any differences in capability. I have been 99% bearfoot for awhile now and wanted to run an experiment.

The raised heel will benefit if you want to place more effect from squats to the quadriceps. From the study "Effect of Heel Lift Insoles on Lower Extremity Muscle Activation and Joint Work during Barbell Squats" The results showed that when the heel was raised, the participant’s ankle dorsiflexion angle significantly decreased, and the percentage of ankle work was increased. In addition, there was a significant increase in activation of the vastus lateralis, biceps femoris, and gastrocnemius muscles and a decrease in muscle activation of the anterior tibialis muscle.

Great shirt!

Whaaaaaa!!! I thought my squat shoes add +10 strength. My belt adds +5 strength. My wrist wraps and Knee sleeves add +15 strength. Why are you trying to steal my gains. Haha

I started out squatting in flat shoes specifically the Reebok CrossFit lite tr s which I still have to this day. I have romaleo s which I occasionally use for different blocks of lifting but I’m a flat shoe kind of guy. I’ve got a few foot physiological issues like fallen arches and club toes so trying to root for me is hard I do the best i can to splay my toes and spread my foot out but it just don’t work haha

I just tossed my romaleos squat shoes last week. Squatting in Vans now, and I actually feel so much more solid. No longer leaning over so much on heavy weight.

Yes it's easier! Still prefer squatting in olympic shoes! Have the mobility to squat atg regardless of heel elevation and/or barefoot!

I've always had really good ankle mobility. Early on I bought some healed shoes because that was the thing to do. I did try for a month or tow a while back to squat in the Bearfoot shoes I bought for deadlifting, and I didn't like it even after giving it a fair shot. I just feel better in my heels, though they aren't as comfortable for my wide feet (thus interested in TYR lifters). I haven't personally found any sort of rooting, splaying, screwing beneficial, but maybe I'm just doing it wrong.

Been wearing Vans since I started powerlifting. Even competed in my Vans in my first ever competition. They worked fine and I could hit depth about 90% of the time (Hit depth on all my squats in my first comp), but still struggled with hitting depth & mobility (mostly due to prior injuries - Planning to go see a PT to help work some of that out in time). Just recently got some TYR LF-1 squat shoes a few weeks back, and they've been a big help for me in terms of hitting depth and keeping my body rigid. Since I squat high bar, I tend to have a more upright squat than most, and they are a big help with that. Once I regain a bit more mobility in my ankles/calves, I may swap back and forth between the Vans and the TYRs, but until then, the TYRs are gonna be what I use for squats.

Agree…Truths! I learned “the way” after some major ankle prp, plantar fasciitis and weird heel pain. All gone now

I have a similar problem with the knees that you described. Will be giving flats another shot!

My ankle hurts when I squat, for me is neither quit squatting forever or finding ways to improve.

If you are just a regular gym goer, squat shoes should be a last resort after 1st trying to address ankle, knee, and hip mobility issues.

I only lift in running sneakers

I am the feet slightly wider than shoulder width with toes turned out squatter. Anything else cause hip pain and a lot of forward lean

Aside from using squat shoes because of mobility or form issues, don't they help target the quads more?

I squatted, benched and deadlifted at my last two meets in my Bearfoot shoes that I normally walked around in. 😂

I’m sure it was good info, but I got distracted by the tee. We’re meant to drop the big elbow, right?

I had knee problems after moving out alone in the covid in a snowstorm... (More or less a month of moving peaking with a freaking climax at the end) and my knees never recovered. Used to squat in adidas wrestling shoes before, could not squat heavy anymore... Went to buy some squat shoes, it helped but its really mobility, tib bar, going back to the basics, getting good knee sleeves... Now its good, I could not go back to were I was before (about 500lbs). I dont use my squat shoes that much now, only once in a while when I want to go a bit deeper, it's like a tool... But I should really had focussed on "going back to the basics" instead of spending my barbell money on shoes... ;)

Once I started squatting in Sketchers Shape Ups I never looked back

Hey Brandon, I have a question. Why does the ipf rules allow for a 28mm bar if they never use them? It says 28mm to 29mm is acceptable but almost all "powerbars" are 29mm. Would a gym pr on a 28 mm "count" as well?

Next time I go to the golf course I won't bring my golf shoes .🤠

i usually squat barefoot, good to know i didnt waste money on some squat shoes

Agree 100%!

I did the same thing, it wasn't until I went barefoot where I was better able to understand my body mechanics. Great video, keep these coming!

That's why I always prefer squatting in a pair of deadlift shoes instead of squat shoes...I can clearly feel my feet on the ground and engage gluteus medius much better.