What are the best shoes for squats and deadlifts on the market today in 2020?
Squats and deadlifts are two of the most important exercises in your workout routine. Both exercises involve large muscle groups and will help you reach almost any fitness goal – from building muscle mass to increasing your strength, and from losing fat to getting fit.
While you can do squats and deadlifts in regular sneakers or running shoes, you’ll notice a world of difference if you wear shoes that are actually designed for strength training. Running shoes are very shock-absorbent, which is ideal when you are pounding the pavement but also means they will compress and distort under heavy loads. That’s the last thing you want if you have hefty weight on your shoulders or in your hands.
Many serious strength trainers wear specially designed shoes for squats and deadlifts. These shoes provide a stable base for lifting heavy weights. Squat shoes usually have an elevated heel, while deadlifts shoes tend to be flat. Because of this, a lot of lifters wear different shoes for different workouts and may even change shoes during a training session.
That’s fine if you are a powerlifter or weightlifter looking to optimize your performance in these key lifts but may not be convenient or necessary for general exercisers.
Wearing the same shoes for squats and deadlifts
The good news is that, yes, you CAN wear the same shoes for squats and deadlifts. However, because squat and deadlift shoes are different, they will affect your performance, albeit only very slightly.
Squatting in flat shoes may mean you can’t squat as deep, especially if you have poor ankle mobility. In contrast, deadlifting in shoes with an elevated heel will push you forward onto your toes, increasing the distance the weight has to travel. However, unless you are a competitive lifter, these are small issues that won’t stop you from enjoying the benefits of these great exercises.
Because of this, we’ve rated each pair of shoes on the market in this review for squats AND deadlifts. Choose the shoe that favors your most important lift. And remember, any specialist strength training shoe is better than wearing soft, unstable running shoes for squats and deadlifts.
1. Adidas Powerlift 3.1
Adidas has been making fantastic athletic shoes for over 100 years. The Powerlift 3.1 is a light, flexible squat shoe that can also be worn for deadlifts, Olympic weightlifting, and general strength training.
Key features:
- 0.75” raised heel
- Wedged outsole
- Velcro metatarsal strap for increased support
- Flexible upper and sole
- Available in 12 colors
While the Power Perfect 3.1s have a raised heel height for squats, it’s not so high that you won’t be able to deadlift in them. Light, supportive, and flexible, these powerlifting shoes are comfortable straight out the box, and they are ideal for exercisers of all levels
Pros:
- Light and comfortable
- Affordable price
- Contemporary design
- A good all-rounder
Cons:
- Quite a narrow fit
Rating: Squats 5/5, deadlifts 3/5
Powerlift 3.1s are good all-rounders that are marginally better for squats than they are deadlifts. Light, comfortable, but still very supportive, these are great shoes for anyone who enjoys squatting, deadlifting, and strength training in general.
- Lightweight synthetic leather upper for ankle support and durability
- Air mesh collar, tongue and lining for maximum breathability
- Open forefoot structure and flexible toe for enhanced comfort and breathability
- Weight lifting-engineered, high-density die-cut midsole wedge for lightweight stability; Lace closure with wider strap for...
- Adiwear outsole offers the ultimate in high-wear durability
2. Nike Romaleos 3 Weightlifting Shoes
Nike has a reputation for producing excellent athletic shoes, and their Romaleos 3 weightlifting shoes continue the trend. Nike Romaleos 3s are the latest incarnation of their popular squat shoe, which can also be worn for deadlifts.
Key features:
- Velcro metatarsal strap for increased support
- Raised heel for increased balance during squats
- Rubber, non-marking sole
- Breathable upper
- Available in seven colorways
Nike Romaleos are classic strength training shoes. They are well-made and engineered specifically for weightlifting and gym workouts. The elevated heels make deep squatting easier and more comfortable. Still, they aren’t so high you won’t be able to pull good deadlifts too. These shoes are built to last. That’s good news because they are quite expensive.
Pros:
- Very supportive
- Flexible and lightweight
- A very well-made shoe
Cons:
- One of the most expensive squat and deadlift shoes on review
Rating: Squats 5/5, deadlifts 2/5
Many top weightlifters and powerlifters wear Nike Romaleos 3s for training and competition. They are amongst the most well-regarded strength training shoes around. However, this popularity is reflected in the price. You do get what you pay for, though, and if you are looking for a top-quality shoe you can wear for squats and deadlifts, Romaleos 3s are an excellent choice.
- Synthetic leather reinforces mesh on upper for support and breathability
- Honeycomb TPU plate for lightweight stability during weightlifting
- Flywire cables and nylon midfoot strap offer dynamic lockdown
- Two interchangeable insoles provide soft or firm support
3. Reebok Lifter PR Cross-trainer Shoe
Reebok Lifter PR Cross-trainers are a weightlifting-style shoe that is ideal for serious strength training workouts. Designed for all gym-based activities, these shoes look as good as they perform.
Key features:
- 0.6” raised heel
- Velcro metatarsal strap for increased support
- Lightweight, flexible, breathable manmade upper
- Available in six attractive designs
With their elevated heel, Reebok Lifter PR Cross-trainers are ideal for squats but can also be worn for deadlifts. They are not flexible or cushioned enough for cardio, but, for all-round strength training, these shoes are hard to beat
Pros:
- Light, flexible, and very comfortable
- Suitable for all levels
- Very attractive designs
- An excellent all-rounder
Cons:
- None
Rating: Squats 5/5, deadlifts 3/5
While not quite a classic weightlifting shoe, Reebok Lifter PR Cross-trainers are an excellent choice for anyone who takes their strength training workouts seriously. Better for squats than deadlifts, you can still use these shoes for both lifts.
- BREATHABLE AND DURABLE MATERIAL: These weightlifting sneakers feature a full-grain leather toe and an air mesh tongue on the...
- EFFICIENT FOOT SUPPORT: These athletic trainers feature the Powerbax TPU plate and a dual rubber outsole which provides a...
- STAY COOL AND DRY: This footwear features anti-friction lining that reduces moisture and heat build-up keeping you cool and...
- COMFORTABLE AND STURDY DESIGN: This low-cut design footwear provide mobility at the ankles; The U-form and Thermo TPU midfoot...
- HIGH-PERFORMANCE SPORT SHOES: Ideal for workouts and weightlifting
4. Merrell Vapor Glove 2 Trail Running Shoe
As a rule, running shoes are not usually suitable for squats and deadlifts. However, Merrell Vapor Glove 2 Trail Running Shoes have no cushioning or heel lifts, which means they are an excellent choice for deadlifts and squats.
Key features:
- Lightweight, breathable mesh upper
- Flat sole with no heel raise
- Hardwearing, grippy Vibram outsole
- Very flexible and comfortable
When you wear Merrell Vapor Glove 2 Trail Running Shoes, you feel very grounded and stable. These minimalist shoes feel a lot like working out in bare feet. However, you still have the protection and traction of regular athletic shoes. They are also washable so you can keep them looking (and smelling!) good for years to come.
Pros:
- Low-profile design
- Very light
- Snug but comfortable fit
- Require no breaking in
- Very hardwearing
Cons:
- No arch support
- Designed to be worn without socks
Rating: Squats 2/5, deadlifts 5/5
Merrell Vapor Glove 2 Trail Running Shoes are so light and form-fitting that it feels like you are working out barefoot. While this does mean you can’t really wear socks with these shoes, you will enjoy the stability that being so close to the ground provides.
- Low-profile trail runner featuring lace-up vamp and pull tab at counter
- Breathable mesh and thermoplastic polyurethane upper
- Sticky Vibram outsole for traction
5. Inov-8 F-Lite 290 Cross-Training Shoe
These Inov-8 cross trainers are more than up to the rigors of hard, heavy workouts, and they are also flexible enough for cardio, circuit training, and CrossFit. In short, if you want a shoe for squats, deadlifts, and just about any other fitness activity, these are the ones for you.
Key features:
- “Power heel” technology for stability during strength training
- Memory foam lining for comfort and support
- External heel cage to hold rear foot secure during squats and deadlifts
- Breathable, lightweight mesh upper
- 360-degree rand for protection and durability
- Non-marking rubber outsole
Inov-8 F-Lite 290 Cross Training Shoes are ideal for squats, deadlifts, Olympic lifting, kettlebell workouts, running, jumping, and pretty much any other exercise you can think of. They blend firmness and stability with lightness and flexibility to create one of the best all-round shoes available.
Pros:
- More than just a weightlifting shoe
- Ideal for squatting and deadlifting
- Stable enough for heavy lifting, but flexible enough for running and jumping
- Suitable for men and women
Cons:
- No metatarsal strap
- Only available in two colors
Rating: Squats 3/5, deadlifts 3/5
If you want a training shoe you can wear for squats, deadlifts, and pretty much every other exercise in your workout, Inov-8 F-Lite 290 Cross Training Shoes are a good choice. They are not pure weightlifting shoes, but they aren’t running shoes either. They are an excellent compromise for exercisers who want an athletic shoe that can do it all.
- ➤ EXTRA COMFORT - Midsole technology minimises shock impact and delivers high levels of underfoot cushioning whilst a...
- ➤ FLEXIBLE DESIGN - The outsole technology in the sole of the shoe ensures the foot has the flexibility and freedom to move...
- ➤ ADDED SUPPORT - The external heel cage paired with the power heel technology provides additional stability and density in...
- ➤ MULTI PROTECTION - The technology on the shoes upper delivers traction and durability on rope climbs, an enhanced toe...
- ➤ SIZE NOTE - The shoes come up a 4 on our fit scale (1 narrow - 5 wide).
Bonus – Converse Chuck Taylor All-Star High-Top Sneaker
Converse Chuck Taylor All-Star High-Top Sneakers, usually just called “Chucks,” are not specifically made for squats and deadlifts, but that doesn’t stop them from being some of the most popular shoes worn by powerlifters. Flat soles combined with ankle support means these shoes are perfect for deadlifts and can be worn for squats too.
Key features:
- High tops for excellent ankle support
- Flat rubber soles for increased stability
- Breathable upper
- Hardwearing natural upper and manmade, non-marking sole
Chucks are classic athletic shoes. They aren’t as engineered as some squat and deadlift shoes, but they are still more than capable of performing well, even when you lift very heavy weights. They also look great in and out of the gym.
Pros:
- Widely available
- 25+ different colors available
- Breathable
- Flexible and lightweight
- Unisex design
- Budget-friendly
Cons:
- Not much arch support
- Not specifically made for squats or deadlifts
- May wear out faster than specialist squat and deadlift shoes
Rating: Squats 2/5, deadlifts 4/5
Chucks are pretty basic, but they are still a good choice for squats and deadlifts. They have a slightly thicker sole than some specialist deadlifting shoes and aren’t as supportive as squat or weightlifting shoes. Still, for the price, those are very small compromises to have to make.
- Canvas upper
- Rubber sole
- High Top
- Imported
- by Converse
Best Shoes for Squats & Deadlifts – Final Thoughts
Your choice of footwear can have a massive impact on your squat and deadlift performance. Lifting heavy weights in soft, squishy running shoes is not a good idea; they will distort and collapse beneath you. Any of the shoes reviewed above will provide you with the platform you need for great squats and deadlifts. Just choose the shoes best suited to your workout goals.
What’s Next
After you select a pair of the best shoes for squats and deadlifts, your next step is an excellent beginner workout routine for both:
- One Great Squat Workout Routine, and
- A Deadlift Workout Routine for beginners in powerlifting and fitness
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