Are Minimalist Shoes Good for Deadlifting? (Unleash Your Personal Best!)

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It is widely known in the fitness world that flat-soled shoes, like Converse and Vans, are better ‘gym shoes’ than thick, soft-soled running trainers.

Flat shoes provide a stable platform that maximizes performance and reduces injury risk in the gym.

Now imagine a shoe that has MORE performance-enhancing features (thin, flexible soles and a wide toe box) that benefit your lifting form and posture.

These are called ‘minimalist’ or ‘barefoot’ shoes, and they are designed to mimic being barefoot while providing protection and grip.

Let’s dive into WHY these shoes are good for deadlifting in particular!

An estimated 31% of lifting injuries are caused by deadlifts.1

What Is a Deadlift and Why Is Footwear Important?

The deadlift is a compound exercise in weightlifting.

It involves lifting a loaded barbell (or other weights) from the ground to an upright position.

The deadlift engages several primary muscle groups, including the:

  • Hamstrings
  • Glutes
  • Lower back
  • Grip muscles

There are several common variations, each targeting different muscle groups.

These include the Conventional deadlift, sumo deadlift, and Romanian deadlift.

Deadlifting is key for developing ‘real-life’ strength and power by engaging multiple muscle groups simultaneously. This is known as functional strength.

Why Is Footwear Important?

You may be wondering why footwear matters if you’re simply lifting weights.

Well, here are four reasons why the right choice of footwear DOES matter:

  1. Stability: The right footwear provides a stable base, helping to distribute weight evenly and maintain balance during the lift.
  1. Grip: Shoes enhance grip on the lifting surface, preventing slipping and ensuring a secure hold on the barbell.
  1. Biomechanical Support: Footwear that aligns with the natural mechanics of deadlifting (i.e., flat footwear) helps maintain correct form, minimizing the risk of injuries and optimizing performance.
  1. Force Transfer: Effective force transfer from the ground through the feet is essential for a successful deadlift, and proper footwear facilitates this process (more on this below).

To summarize, proper footwear helps you maximize your performance and minimize injury risks.

Are Minimalist Shoes Good for Deadlifting?

Minimalist shoes (or barefoot shoes) are entirely flat (zero-drop), have a wide toe box, and thin, flexible soles.

Here’s why they are good for deadlifts:

1. Improved Ground Feel and Proprioception

Minimalist shoes have extremely thin soles (3-20 mm), which bring the lifter closer to the ground and improve proprioception.

What is proprioception?

Proprioception is the body’s ability to sense its surroundings, which improves coordination and balance.

For example, good proprioception can help avoid injuries (such as muscle strains and herniated discs) when lifting.

It allows lifters to feel subtle changes in weight distribution, aiding in fine-tuning movement and form during deadlifts.

2. Enhanced Stability and Balance

Minimalist shoes often have a zero-drop (or low-drop) design – heel and toes are level – which enhances stability during deadlifts.

These shoes also allow a more flexible range of motion in the ankles and have a wide toe box, improving stability and balance while lifting.

3. Potential Reduction in Lifting-Related Injuries

By promoting a more natural foot position, minimalist shoes help distribute forces more evenly and encourage correct alignment of the kinetic chain (see below), reducing the risk of injuries.

What is the kinetic chain?

The kinetic chain refers to a series of joints and muscles, all connected to perform movements.

We can distinguish the:

  • ‘Upper kinetic chain’ – fingers, wrists, forearms, upper arms, shoulders, and spinal column.
  • ‘Lower kinetic chain’ – toes, feet, ankles, lower legs, knees, upper legs, hips, pelvis, and spine.

(Source: Ace Fitness2)

The lower kinetic chain; knee, hip, ankle.

Additionally, improved proprioception and ground feel contribute to heightened joint awareness, enabling lifters to detect stress points more efficiently and adjust their form accordingly, avoiding injuries.

Personal Insight:

Deadlifting barefoot provides many of the same benefits, apart from the obvious lack of protection.

If you go barefoot for certain lifts, I would advise using a pair of grip socks – they are a serious game-changer!

What Do the Experts Say on the Matter?

Insights from Fitness Professionals and Coaches

I am seeing more and more people in the fitness industry wearing minimalist shoes to the gym, especially in the mobility and joint strengthening sectors.

These guys are pioneering the fitness industry, focusing on joint strength and mobility as well as muscle growth and fitness, and they are literally BULLET PROOF!

One example is the KneesOverToesGuy3, who has over 2 million followers on Instagram thanks to his revolutionary fitness ideas, focusing on joint strength.

Here are his thoughts on minimalist footwear:

Squat University4 is another massive health and fitness platform (nearly 3 million YouTube subscribers!) that praises minimalist shoes.

Studies Regarding Minimalist Shoes for Deadlifting

Studies have been carried out to investigate claims within strength and conditioning fields that deadlifting in ‘unshod conditions’ (barefoot or in minimalist shoes) provides a more stable platform and a more effective force transfer from the ground to the bar.  

This study published in The Journal of Strength and Conditioning Research5 showed that unshod lifters are able to generate MORE force to the floor at a FASTER rate.

Data analysis conducted as part of the study found that deadlifting in ‘unshod conditions’ has:

  • A HIGHER Rate of Force Development (RFD) – a measure of explosive strength or how fast an athlete can develop force.
  • A greater Medial-Lateral Center of Pressure (ML-COP) – the force applied to the floor during the deadlift.

However, it’s worth noting that there is limited evidence supporting this claim, and more conclusive studies are needed on the matter.

(Source: The Journal of Strength and Conditioning Research6)

Conclusion

To summarize, minimalist shoes have three key benefits for deadlifting:

  1. They improve ground feel and proprioception, allowing you to fine-tune your deadlift in real-time. 
  1. They enhance stability and balance thanks to their zero-drop design and wide toe box.
  1. They can reduce the risk of injury by encouraging a correct alignment of the kinetic chain.

Another promising sign is that more and more fitness experts are using minimalist shoes in the gym and reporting excellent results.

Finally, although there is limited evidence, studies suggest that deadlifting in minimalist shoes or barefoot allows you to produce MORE force to the floor at a FASTER rate.

Sources

  1. Orthopaedic Journal of Sports Medicine – Prevalence and Consequences of Injuries in Powerlifting: A Cross-sectional Study ↩︎
  2. Ace Fitness – What is the Kinetic Chain? ↩︎
  3. KneesOverToesGuy – X and Instagram ↩︎
  4. Squat University – Youtube ↩︎
  5. The Journal of Strength and Conditioning Research – Shod versus barefoot effects on force and power development during a conventional deadlift ↩︎
  6. The Journal of Strength and Conditioning Research – Shod versus barefoot effects on force and power development during a conventional deadlift ↩︎

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