You dont want cushions under your feet when theres a heavy bar on your back!
But the importance of your choice of shoes is hugely overblown.
You arent going to injure yourself or kill your gains by squatting in sneakers.
Why people say you shouldnt squat in sneakers
Why is this questionable advice so pervasive?
I blame internet form-check culture.
But theycansee that you are wearing New Balances, so thats what they pick on first.
The idea is that running shoes and other soft sneakers put a squishy layer of foam under your feet.
But when youre squatting or deadlifting, youll benefit more from a solid footing.
These are best if you need or prefer an elevated heel to keep good body positioning while you squat.
Shoes with a firm, flat sole, like Converse Chuck Taylors or Vans Old Skools.
No shoes at all.
I have amore detailed guide here to choosing the right shoes to lift in.
If you want to buy shoesspecifically forlifting, consider those options.
But what if youre new to the gym and all you have is sneakers?
There arent any studies that attribute a higher injury rate to sneaker-wearers than to lifters who wear other footwear.
Any claims that youll get hurt in sneakers are pretty much guaranteed to be made up.
Peoplelove to scare each other about dangerous exercises and practices in the gym, evidence be damned.
Ill admit that when I squat in sneakers, I dont feel as stable.
But Ihavesquatted in sneakers, and the squats go fine.
Look around your local gym; youll see plenty of people in suboptimal footwear.
Earlier this year I participated in a competition where people executed a variety of strange and heavy lifts.
I looked around and realized thatmost of the competitors had been wearing sneakers all day.
And probably trained in them too.
These were folks who had been putting up serious poundages!
So,shouldyou squat in sneakers?
Eh, theyre not your best option.
But if theyre what you have for now, youll be fine.
