Barefoot Weight Lifting

Going barefoot is not just a benefit on the road or trail, many athletes are finding it also an advantage in the gym.  From olympic lifting to Crossfit, more and more gym goers are choosing to ditch the shoes or trade in their usual kicks for minimalist footwear.  Although a growing trend, this training technique is nothing new.  There are many pictures from the ‘70s of Arnold Schwarzenegger and his buddies training barefoot.  Not only a more natural way to train, going barefoot or minimalist provides some very real performance advantages.

So why train barefoot or in minimalist shoes?  Here are just a couple of great reasons:

1. No heel. The lift caused by the heel of a traditional shoe alters the body’s center of balance on its vertical axis.  This shifts the weight slightly forward and as a result the body compensates by exaggerating the lumbar curve.  Now just add weight to this scenario and the result is an overextended and overloaded back and an off balance lifter.

 

1. No cushioning. The shock absorbing cushioning that running shoe companies love to brag about is no friend in the gym.  When weight is applied in the direction of gravity (such as in the case of squats) the foam compresses unevenly and inconsistently introducing an element of instability into the lift.  This can lead to less weight per lift. As the lifter attempts to move the weight against the pull of gravity (as in the case of a deadlift) the compression of the cushioning fails to transfer all of the lifters energy to the ground or lifting platform which robs the lifter of the full benefit of his or her efforts.

 

1. Increased balance and posture. There is no substitute for the bare foot when it comes to improving posture.  Proper posture leads to improved technique which allows you to lift more weight more efficiently and more safety.  Additionally, ground feel is degraded when material is placed between the bottom of the foot and the floor.  This combined with the height of the shoe sole decreases balance and can create an unstable platform in more complicated movements such as the snatch.

Some things to think about:

1. Not all gyms will be cool with you lifting barefoot. If this is the case for your lifting location then you might want to consider selecting one of the great minimalist footwear that are available on the market today.

 

1. Foot safety. There are a lot of moving pieces and heavy blunt objects in a gym and it is wise to be cautious about dropping something on your foot.  Unfortunately, the reality is that unless you are wearing steel toed boots to workout, it will not matter what type of footwear you are wearing (or not wearing) when that 45 pound weight comes crashing down.  Your best bet is to lift within your limits and and stay conscious of your surroundings.

Next time you are at the gym give it a try. Try a portion of your workout barefoot or in minamilst shoes.  Not only will you look like a top Crossfitter (or maybe even Arnold) you’ll also have an awesome oppurtunity to try out a new training technique that just might help you break through to the next level.  If you are brave enough to try please let us know how your experience went.  Leave us a comment below (and if you used minimalist shoes be sure to include the brand).