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Are there any compelling reasons to not engage in bare,[link widoczny dla zalogowanych]
One of my goals through lifting (I am referring to barbell Olympic-style lifts) is to strengthen the musculature and connective tissues of the hands and wrists. As such I opt to not wear wraps or gloves when lifting,[link widoczny dla zalogowanych], which I imagine will at some point limit the amount I can safely lift (but not for some time).
By extension I wonder if there is development of the muscles of the foot, ankle, and shins to be gained from unsupported feet.
Has anyone experimented with this? Are there compelling reasons not to embark on shoeless weight lifting? It seems that the first feature of a weight lifting shoe would be provided by a raw heel, and the third seems subject to the same caveats as bare-foot running.
I'm particularly interested to hear from experienced lifters who would be willing to experiment with lifting without shoes and give their thoughts,[link widoczny dla zalogowanych].
I must second Greg. The book "Born to Run" talks about bare-foot running and it is mostly what inspired the Vibram "barefoot" shoe craze. It doesn have any specific information about bare-foot weightlifting,[link widoczny dla zalogowanych], but it does have some compelling arguments about why you should be living barefoot. I personally lift in flip-flops. and the shoe didn seem to provide a lot of protection. Barefoot is obviously slightly riskier, but probably not much more,[link widoczny dla zalogowanych], unless you wearing steel-toe boots. Ross Rogers Dec 8 '11 at 19:49
Most weightlifting shoes were designed for OLYMPIC weightlifting - the Clean and Jerk and the Snatch,[link widoczny dla zalogowanych]. You can read all about it on the web including the history and evolution of the shoes,[link widoczny dla zalogowanych]. Basically you absolutely need the heel to perform Olympic lifts with any real weight on the bar.
With that said, I do not believe in wearing shoes for power lifting - no shoe really helps you squat better,[link widoczny dla zalogowanych], or deadlift more weight. They maintain a database of all weightlifting and training shoes and people post reviews and comments on them.
All weightlifting shoes have one thing in common: an incompressible sole. The more inexpensive shoes use a hard plastic, and the more expensive shoes use wood. At one point in time there were power lifting shoes that had a flat sole. I haven't been able to find any of these lately,[link widoczny dla zalogowanych], and almost all have a heel.
Whether a heel helps or not depends on the lift, as well as how much of a heel. For example:
Deadlifts are best performed with no heel. Pulling with a heel increases the distance you have to pull,[link widoczny dla zalogowanych], and puts you at a slight disadvantage leverage-wise.
Squats work best with a heel, particularly front squats.
Bench press can use a heel to improve leg drive,[link widoczny dla zalogowanych], but it's not necessary.
Any fast pull like cleans jerks, snatches, etc. are best done with a heel.
At the end of the day,[link widoczny dla zalogowanych], it really can be a personal preference. I know of many people who take their shoes off for deadlifts. As long as you are on a solid surface, you will have the best leverages this way.
If you need a heel,[link widoczny dla zalogowanych], use weightlifting shoes. If not, go barefoot.
NOTE: Do not use your weightlifting shoes to do plyometrics and box jumps. The soles are not supposed to be flexible and they are not designed for that type of work,[link widoczny dla zalogowanych]. Take the weightlifting shoes off and either do it barefoot or with a different set of shoes.
To me this approach makes a lost of sense. If you're trying to exercise a muscle by performing a movement that is unnatural or really difficult, something like this may put your posture into a form more suitable to handle the load safely.
However,[link widoczny dla zalogowanych], if like me you're typically only lifting to maintain decent health and strength then it may be a bit overkill to use special shoes. I can tell you from personal experience that after months of lifting barefoot or in vibrams/minimalist shoes I happened to try and do back squats in tennis shoes and found it extremely difficult to control.
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