Effects of Shoe Type on Squat Performance
Being a huge advocate on scientific knowledge applied to the practice of bodybuilding, sometimes it is important to introduce some new ideas to my fellow bodybuilders. That is why I would like to introduce to you the article that I have come across in the past few weeks concerning the use of weightlifting shoes versus running shoes while executing a barbell back squat.
A relatively new topic in the field is the idea of the Vibram five finger shoes which attempt to mimic the barefoot. The idea is that the development of the shoe has surpassed the body’s ability to adapt to use the shoe in terms of time. That is, our technology is essentially to good, being developed to fast in order for the body to adapt to effectivly use it. Therefore, the barefoot allows for a more natural ability for the body to run. However, this is only the case if you have been running barefoot. With the huge introduction to running shoes in the 70’s, most people now often run and lift weights in some form of athletic shoe. By wearing these athletic shoes one learns to run and walk with a heal strike as opposed to a mid foot run as you would run or walk if you were barefoot all the time. As you can see this becomes a problem. So why is this important to weightlifting and why should you care? Well the body functions as a chain. Therefore, what happens at the foot and ankle will be transferred up the chain all the way to hips and possibly upper body depending on the exercise type and duration.
A recent study from the Journal of Strength and Conditioning research has come out that deals with the idea of squatting in weightlifting shoes (those used by Olympic lifters) verses running shoes as most of us use to workout in. The idea behind this is that essentially a running shoe is made for running obviously, and with that is designed to cushion the foot. However, when squatting, a cushioning in the foot is not ideal. The maximum amount of force cannot be transferred from the system the external force, that being the force you push with against the floor and floor pushing back on you. Some of the force I absorbed in the cushioning running shoe and therefore you cannot push off from the floor as hard. The results of the study showed when using the special weightlifting shoes there was decreased anterior and posterior trunk lean, which is indicative of decreased shear forces on the lumbar spine. Also, the results showed no difference in the peak flexion at the knee, so no increased range of motion in terms of depth when using the weightlifting shoes. However, there was an increased foot segment angle at the ankle. This angle is important because it, like we said before, affects the entire lower body chain. You may ask, well why are the weightlifting shoes beneficial if there is no affects at the knee, and the knee is where my quads are and that’s what I’m trying to improve by squatting? Well, the shoes don’t necessarily directly act on the quads; that is a fact. But once again they affect the entire lower body chain in which they put the entire body in a better position to better execute the squat. With less shear forces on the lower back and lumbar spine, one may find that they could possibly squat more weight, or squat the same weight, but with better form and for more repet
itions.
Now the proposition comes into question. Will this translate into barefoot squatting or squatting in Vibram five finger, or “barefoot” shoes. The study presented above does not specially discuss the barefoot nature of squatting, but does operate off of premises that could be applied. While the shoes have a raised heal and hypothesize that this may be the reason that the special shoes should be used, they also speculate that it is because of the force absorption of the running shoe that limits the performance your squat. By applying the latter hypothesis you can see that squatting barefoot or without shoes on, could actually allow for greater force transfer from you to the floor and back to you again to produce the squat motion. Because the running shoes are designed for shock absorption they are usually the primary cause of the infamous forward lead that need be completely eliminated to perform a proper squat and to get the most results form the work you are performing. Further studies need to be conducted to determine the barefoot squatting versus squatting in running shoes verses squatting in weightlifting shoes.
All in all from the results and conclusions of this specific study, using weightlifting shoes when squatting looks beneficial not only for the force transfer and over all efficiency of the lift, but also in terms of injury prevent in the lower back. This is not only important for those who have back trouble, but for everyone who does not ever want to have back trouble. Improper squat form, or any poor form during any lift can be detrimental not only to muscle gains but, to over all health as well. I know weightlifting shoes may not be the ideal thing to bring to the gym but they may be more popular in the future. In the mean time take into consideration squatting barefoot and always make sure to check your form when performing any lift!
Sources and Photo Credits
Sato, K., Fartenbaugh, D., & Hydock, D. S. (2012). Kinematic changes using
weightlifting shoes on barbell back sqaut. Journal of Strength and Conditioning Research , 26(1), 28-33.
http://www.daveywaveyfitness.com/wp-content/uploads/2011/10/arnold-squats.jpg
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