Are Wrestling Shoes Good for Lifting? A Powerlifter’s Perspective

If you’ve ever been to a major powerlifting or strength-focused gym, you may have noticed that many athletes are wearing shoes meant for a completely different sport. Many lifters like to wear wrestling shoes because they have a sleek, thin sole and a high top, which is great for squats and deadlifts. But is there really a performance edge, or is this just a trend?

This article will help you decide if wrestling shoes are right for you by listing their pros and cons for lifting. We’ll compare them to other popular lifting shoes and discuss their features that make them good for various motions.

The Benefits: Why Lifters Love Wrestling Shoes

Wrestling shoes aren’t just for the mat; their design improves them for certain lifting moves.

• Flat, Thin Soles for a Stable Base: The flat, thin sole is the most important part of a wrestling shoe. Wrestling shoes don’t feature a cushioned, raised heel or a rounded sole like running shoes do. Instead, they have a zero-millimeter heel-to-toe drop. This design creates a flat, steady base that feels similar to lifting without any shoes.
• Improved Ground Connection: A thin sole lets you “feel” the ground better, which gives you a more direct and sturdy connection with the floor. This is critical for exercises like the squat and deadlift, where you need a strong base to transfer force and stay balanced. 
• Reduced Range of Motion for Deadlifts: The small sole makes it a little easier for the barbell to lock out a deadlift. This may not seem like much, but for a competitive powerlifter, every millimeter matters. 
• Enhanced Balance and Stability: The flat, unpadded sole keeps your feet from wobbling or moving around like they do in shoes with soft, compressible midsoles. This helps you keep your posture steady and stay grounded during the lift.

2. Ankle Support

The high-top design of the majority of wrestling shoes provides excellent ankle support. This is especially helpful for people who lift weights with a wider stance or who feel more steady with extra support around the ankle joint. The snug fit and lacing that goes up the ankle assist in keeping the foot in place, which makes you feel safe and solid, especially when carrying big things. 

3. Lightweight and Flexible Design

Wrestling shoes are made to be light and flexible so that you can move quickly and easily. This makes them great for the gym as well. They don’t get in the way of your movement and aren’t too big, which makes lifts seem more natural. Some lifters may like that the flexible sole lets their feet move more freely and engage more muscles.

The Drawbacks: When to Reconsider

Wrestling shoes have several fantastic benefits, but they aren’t the best choice for everyone. There are a few reasons why they might not be the best choice for every activity or lifter.

1. Lack of Ankle Mobility for Squats

To squat all the way down with good form, you need to be able to move your ankles a lot because the sole of a wrestling shoe is flat. A flat shoe may make your heels lift off the ground if your ankles aren’t very flexible. This may force you to lean forward and put too much stress on your lower back. In this scenario, a weightlifting shoe with a higher heel is frequently a superior choice since it helps you keep your body straight and reach depth more readily.

2. Limited Versatility

Wrestling shoes are excellent for squats and deadlifts, but they aren’t the finest shoes for every gym activity. The thin, minimal sole doesn’t give much cushioning, so they aren’t suitable for sprinting, box jumps, or other plyometric moves. A more flexible cross-trainer can be ideal for you if you do CrossFit or mix multiple types of exercise in one session.

3. Foot Pain and Narrow Fit

A lot of the time, wrestling shoes have a tight toe box so they fit snugly on the mat. This can help with stability, but it can be uncomfortable or even painful for people with broader feet. Some people may also have foot pain or discomfort because there is little padding, especially while carrying big things.

Wrestling Shoes vs. Other Lifting Footwear

It’s helpful to compare wrestling shoes to other typical gym shoes to pick the best choice. 

Wrestling Shoes vs. Weightlifting Shoes

Weightlifting shoes, which are sometimes called squat shoes, are made just for the Olympic lifts (snatch and clean and jerk) and squats. Their heel is elevated and rigid and can’t be compressed, which is important for a few reasons:

• Ankle Mobility: The higher heel lets the ankle dorsiflex more, which helps lifters who can’t move their ankles as much squat deeper with a straighter torso. 
• Stability: The firm, elevated heel makes a strong, stable base that keeps energy from being lost to a soft midsole.

The Verdict: If your main goal is to get better at squatting, especially with a high-bar stance, and your ankles aren’t very flexible, a dedicated weightlifting shoe is probably the best choice. Wrestling shoes can be a terrific choice if you have excellent ankle mobility or like to do low-bar squats.

Wrestling Shoes vs. Flat-Soled Shoes (e.g., Chuck Taylors, Vans)

Many lifters also choose simple flat-soled sneakers like Vans or Converse Chuck Taylors. Because they have a flat, zero-drop profile like wrestling shoes, these shoes are ideal for deadlifts and squats. 

The Verdict: Both are great for giving you a stable basis, but wrestling shoes have some advantages:

• Better hold: Wrestling shoes have a rubber sole that is made to hold the mat better, which can be helpful on a gym floor. 
• Ankle Support: Most wrestling shoes have a high-top construction that gives your ankles more support than a regular low-top Chuck Taylor.

Wrestling Shoes vs. Barefoot Lifting

Some athletes like to lift without shoes on because they can feel the floor better. 

The Verdict: Many gyms don’t allow barefoot lifting since it’s not safe or clean. Wrestling shoes are a perfect middle ground since they give you the feel of a barefoot lift while also giving you traction, ankle support, and following gym rules. 

Conclusion

So, do wrestling shoes work for lifting? Yes, for some movements and some lifters, the answer is a loud yes. They are excellent at giving you a stable, flat base that is perfect for deadlifts and squats, especially if you have adequate ankle mobility. Their high-top and thin-sole design gives you a unique mix of ground feedback and ankle support that you can’t get in other shoes. 

But they aren’t the best tool for every job. If you struggle with squat depth due to limited ankle mobility, a weightlifting shoe with an elevated heel is a more effective solution. In the end, the perfect shoe for you will rely on your demands, your lifting goals, and how your body works. If you lift weights seriously and want to get better at the deadlift and squat, trying on a pair of wrestling shoes might be just what you need.

You may also want to read:

• Mastering the Mat: Basic Wrestling Techniques for New Wrestlers
• Wrestling Rules for Beginners: Your Guide to Scoring and Avoiding Fouls