10 Best Shoes for Squat and Deadlift

Choosing the right shoes for squats and deadlifts is essential for both safety and performance. These foundational lifts demand excellent stability, ground contact, and proper posture alignment none of which are possible with squishy or overly cushioned footwear. A good pair of lifting shoes can help distribute force efficiently through your legs and hips while minimizing the risk of injury. Whether you’re a beginner learning proper form or an experienced lifter working on personal bests, having the right shoes can be a game-changer. Specialized footwear designed for these movements enhances grip, improves balance, and promotes correct technique. In this article, we’ll break down the key factors to look for when selecting lifting shoes and answer common questions to help you make a confident and informed choice.

Best Shoes for Squat and Deadlift

1. Adidas Powerlift 5

The Adidas Powerlift 5 is a go-to shoe for lifters who prioritize stability and support during squats and light deadlifts. With a raised heel of 15mm, it promotes a more upright torso and deeper squat position. The firm EVA midsole minimizes compression, ensuring energy is transferred efficiently through the legs.

This shoe features a high-density rubber outsole with aggressive grip patterns, which help maintain traction on wooden platforms or rubber mats. A reinforced upper with breathable mesh and synthetic overlays delivers a solid combination of durability and ventilation. The adjustable midfoot strap locks the foot in place, reducing unwanted movement under heavy loads.

For deadlifts, the slightly raised heel might not be ideal for everyone, but it can assist lifters with limited ankle mobility. The wide toe box allows for toe splaying, enhancing ground contact and overall stability. This makes the shoe particularly useful for high-bar and front squats.

Comfort-wise, the Powerlift 5 excels with padded collars and an ergonomic fit. However, it is not designed for dynamic movements or multi-exercise workouts—it’s purely a lifting shoe. Its lightweight build adds to its versatility for general strength training.

Whether you’re a beginner or intermediate lifter, the Adidas Powerlift 5 offers dependable squat performance. It’s also competitively priced, which adds to its value for gym-goers. Overall, it’s a great introduction to lifting shoes that doesn’t sacrifice performance or durability. Ideal for those who want a dedicated squat shoe with slight versatility for accessory work.

Pros:

• 15mm raised heel supports deep squats

• Durable construction with breathable mesh

• Wide toe box for improved ground feel

• Midfoot strap enhances lockdown stability

• Great value for beginners and intermediates

Cons:

• Heel elevation not ideal for deadlifts

• Not suited for dynamic training or cardio

• Limited flexibility in outsole design

2. Nike Romaleos 4

The Nike Romaleos 4 is a premium weightlifting shoe engineered for maximum stability and power transfer. It features a rigid TPU midsole that doesn’t compress under load, ideal for heavy squats. A 20mm heel lift offers excellent ankle mobility, making it easier to achieve depth and maintain upright posture.

The dual-strap system delivers an ultra-secure fit, anchoring the foot in place for consistent movement patterns. Its wide base increases surface area contact, enhancing your foundation during squats and static lifts. The outsole has honeycomb traction that grips tightly on most gym surfaces.

The upper is constructed from a synthetic material that feels robust and form-fitting. Ventilation is moderate, but the build quality more than compensates with longevity and resilience. This shoe is favored by competitive lifters for its locked-in feel and firm feedback.

While not designed for deadlifts due to the elevated heel, it performs adequately for sumo stance users. The stiffness may feel restrictive for casual users or those looking to do accessory movements. However, its design focuses on maximizing load capacity and technique.

The Romaleos 4 stands out for serious lifters who want a squat-specific shoe that supports proper mechanics under maximal loads. It’s a serious investment but delivers equally serious performance in return. With excellent construction and a competition-grade feel, it earns its spot among the best.

Pros:

• Rigid TPU sole ideal for heavy squats

• Dual-strap system ensures lockdown fit

• 20mm heel enhances squat depth and posture

• Wide base improves balance and grip

• Built for elite and competitive lifters

Cons:

• Not optimal for conventional deadlifts

• Heavier than other lifting shoes

• High price point

3. Converse Chuck Taylor All Star

While not a purpose-built lifting shoe, the Converse Chuck Taylor All Star remains a favorite among deadlifters and budget-conscious squatters. Its flat rubber sole offers minimal elevation, which is perfect for staying close to the ground during deadlifts. The low-stack height helps promote better form and direct force application.

These shoes are exceptionally lightweight, making them easy to wear in and out of the gym. The canvas upper is breathable and molds to the foot over time. Despite lacking modern lockdown features, the snug fit keeps the foot relatively stable during static lifts.

For squats, the flat sole may challenge those with poor ankle mobility, especially in high-bar or front squats. However, for wide-stance low-bar squats or powerlifting-focused training, they work well. The outsole provides decent traction, though it’s not on par with performance lifting shoes.

Their biggest appeal is affordability and versatility. Lifters who want a minimalist shoe that performs well in deadlifts won’t be disappointed. Chuck Taylors are also suitable for other gym activities like machine work and accessory lifts.

While they may lack support features of specialized shoes, their simplicity makes them effective. For lifters not ready to invest in dedicated footwear, these are a solid starting point. They also come in a variety of styles, making them easy to integrate into your wardrobe.

Pros:

• Flat sole ideal for deadlifts

• Very affordable and widely available

• Lightweight and breathable

• Decent traction for most surfaces

• Suitable for beginners and casual lifters

Cons:

• Not supportive enough for deep squats

• Canvas upper lacks durability under load

• No lockdown strap or midfoot support

4. Notorious Lift Sumo Sole Gen 2

Specifically designed for deadlifting, the Notorious Lift Sumo Sole Gen 2 is a specialist’s dream. It features an ultra-thin rubber outsole that keeps your feet extremely close to the ground, minimizing range of motion. This is particularly advantageous for sumo deadlifters seeking maximal efficiency.

The grippy sole provides excellent traction, even on dusty or slippery platforms. It uses a flexible rubber compound that keeps your stance stable while allowing a natural foot flex. The upper is made from lightweight, breathable mesh that fits like a sock and hugs the foot tightly.

This model includes a metatarsal strap that locks the midfoot in place during lifts. Despite being minimal in build, the shoe feels secure and dependable under heavy weight. The lack of heel lift and cushioning is intentional, catering specifically to deadlift needs.

For squats, the shoe lacks the heel elevation needed for proper form in many lifters. It’s best used as a secondary shoe dedicated to deadlifts. The slim profile makes it extremely packable, ideal for powerlifters who travel for meets.

Deadlift-focused athletes will appreciate its purpose-built performance. It’s not versatile but excels at what it’s designed for—flat, grounded, efficient pulls. It’s a niche product, but within its niche, it’s among the best.

Pros:

• Ultra-thin sole reduces deadlift range of motion

• Excellent traction for sumo and conventional styles

• Lightweight and highly breathable

• Metatarsal strap enhances stability

• Great for travel and competition

Cons:

• Not suitable for squats

• Minimal cushioning not for general use

• Limited versatility

5. Reebok Legacy Lifter II

The Reebok Legacy Lifter II is a high-performance shoe crafted for serious squatting. It features a solid TPU heel with a 22mm lift, perfect for lifters who need additional ankle mobility. This heel height allows for a deeper squat with better torso positioning and reduced forward lean.

The shoe includes dual lockdown straps—one at the forefoot and one at the midfoot which keeps your foot completely secured. The upper is constructed from perforated synthetic leather and mesh panels, balancing durability with breathability. The outsole delivers strong grip with multidirectional tread for added traction.

The platform is very stable, with a broad heel and rigid structure that resists compression. This makes it ideal for Olympic-style lifts and powerlifting squats. For deadlifts, however, the heel height is excessive and not recommended unless used for deficit pulls or assistance work.

Comfort is strong despite the shoe’s rigidity. Padding around the collar and tongue provides a secure yet comfortable fit. It also offers excellent durability for high-frequency training environments.

This shoe is designed for lifters who take squatting seriously and want a robust, locked-in feel. It’s not cheap, but its construction justifies the cost. For dedicated squatting, the Reebok Legacy Lifter II is one of the most capable shoes on the market.

Pros:

• 22mm heel height ideal for deep squats

• Dual straps provide premium foot lockdown

• Extremely stable and rigid platform

• Excellent for Olympic lifts and strength training

• Durable construction with breathable elements

Cons:

• Too elevated for conventional deadlifts

• Bulky for casual gym use

• Premium price tag

The SABO Deadlift Shoes are engineered specifically for powerlifters who focus heavily on deadlifting. These shoes feature an ultra-flat sole with just a 2mm stack height, minimizing pull distance and maximizing ground feel. This makes them excellent for both sumo and conventional deadlifts.

What sets SABO apart is the lateral support provided by side support straps and a midfoot metatarsal strap. These components prevent foot rolling during heavy pulls, which is especially helpful for wide stances. The high-top design adds ankle support without restricting mobility.

The sole is crafted from a high-density rubber compound that grips platform surfaces tightly. While it’s not built for cushioning, its rigidity ensures no energy is lost between your foot and the floor. The durable upper is a mix of synthetic leather and breathable mesh, combining toughness with airflow.

Though not ideal for squats due to the zero heel elevation, the shoe’s flat profile is excellent for lifters with natural ankle mobility. It’s also well-suited for block pulls, rack pulls, and other accessory lifts that benefit from a grounded stance.

SABO Deadlift Shoes offer serious performance in a very niche category. Their sturdy build and tailored features make them a favorite for competitive lifters. If your training is deadlift-focused, this shoe delivers on all fronts.

Pros:

• Ultra-low 2mm sole for minimal range of motion

• Superior lateral and ankle support

• Excellent traction and stability

• Metatarsal strap improves midfoot lockdown

• High durability and breathable upper

Cons:

• Not suited for squats

• Lacks versatility outside of deadlifts

• Slightly heavy for a minimalist shoe

7. Do-Win Classic Lifter

The Do-Win Classic Lifter is an affordable yet well-constructed lifting shoe suitable for deep squats and general strength training. With a moderate 0.75-inch heel lift, it supports upright posture during squats, especially for lifters with limited ankle dorsiflexion.

Its wooden heel platform offers exceptional rigidity, ensuring zero energy loss during load-bearing movements. This design is a throwback to traditional Olympic lifters and appeals to those who prioritize a firm base over plush comfort. The wide toe box enhances stability and allows natural toe splay.

The upper is made from genuine leather and includes two adjustable straps. These features contribute to a snug fit and better lockdown than many single-strap models. Its flat forefoot platform also makes it suitable for some deadlift variations like deficit pulls.

Although the shoe is heavier than modern TPU-based models, it holds up well under heavy use. Breathability isn’t its strong suit, but durability and grounding are where it shines. The outsole is made from hard rubber with reliable grip, though less aggressive than competition models.

For lifters who want a stable, no-frills shoe for squatting without breaking the bank, the Do-Win Classic is a solid option. It balances old-school aesthetics with modern performance features at a reasonable price.

Pros:

• Solid wooden heel for extreme rigidity

• Dual straps improve foot lockdown

• Great for Olympic-style squats

• Affordable for a leather shoe

• Wide toe box enhances balance

Cons:

• Heavy and less breathable

• Not optimal for deadlifts

• Outsole grip could be more aggressive

8. Vans Old Skool Classic

Though not a traditional lifting shoe, the Vans Old Skool Classic has found a place among lifters who prefer minimalistic deadlift footwear. The flat, vulcanized rubber sole provides excellent ground contact without any heel elevation, promoting a proper pulling posture.

The canvas and suede upper is lightweight and allows your foot to move naturally while still offering moderate structure. While it lacks advanced lockdown features, the low-profile design gives a barefoot-like feel with better durability than deadlift slippers. It’s especially suitable for lifters who rotate between lifting and other gym activities.

The outsole features Vans’ signature waffle pattern, offering decent traction on gym floors. While not as grippy as purpose-built lifting shoes, it gets the job done for moderate loads. The fit is snug and stable, especially for narrow-footed users.

In squats, the zero-drop platform might limit depth unless you have excellent ankle mobility. However, for low-bar powerlifting squats, the flat stance supports a strong hip hinge and posterior chain engagement. It’s also a good transitional shoe for those just starting serious lifting and unsure about investing in pricier gear.

For the budget-conscious or multipurpose gym-goer, Vans Old Skool is a surprisingly capable shoe for deadlifting. Just keep in mind that it lacks the specialized support of elite lifting footwear.

Pros:

• Flat sole ideal for deadlifts

• Lightweight and stylish

• Good for casual and gym wear

• Durable construction for daily use

• Affordable and easy to find

Cons:

• No heel lift for squats

• Lacks straps or ankle support

• Less grip than specialty shoes

9. TYR L-1 Lifter

The TYR L-1 Lifter is a rising star in the lifting shoe market, known for its aggressive heel height and innovative design. With a 21mm drop, it provides ample elevation for deep, upright squats. This makes it ideal for front squats, high-bar squats, and Olympic lifts.

The standout feature is its patent-pending stability wrap system, which combines dual straps and a molded heel cup to ensure a tight, slip-free fit. The rigid platform base is reinforced with TPU for stability under heavy loads. Its outsole offers multidirectional grip, keeping you steady through explosive lifts.

Upper construction is a mix of mesh and synthetic materials, delivering both breathability and durability. The shoe feels surprisingly light for its stiffness, making it accessible for both men and women across weight classes.

While not designed for deadlifting due to the elevated heel, it performs well for accessory lifts and general strength sessions. The wide toe box allows natural foot movement, which helps with balance and comfort during long sessions.

With performance rivalling more expensive competitors, the TYR L-1 Lifter has gained popularity quickly. It’s a great pick for serious squatters who also dabble in functional fitness or Olympic weightlifting.

Pros:

• High 21mm heel for deep squat mechanics

• Dual straps and heel wrap system for superior fit

• Lightweight for a heavy-duty lifter

• Wide toe box enhances comfort

• Excellent grip and platform feel

Cons:

• Too elevated for deadlifts

• Slight learning curve due to aggressive heel

• Premium price tag

10. Nordic Lifting Megin

The Nordic Lifting Megin is a beginner-friendly lifting shoe that delivers solid performance for squats at an accessible price point. With a 1.4-inch heel, it provides more elevation than most entry-level shoes, which can help lifters improve squat depth and posture.

Its elevated heel is made from a dense, non-compressible material, supporting heavy lifts without deformation. The outsole uses anti-slip rubber with a flat tread design, suitable for most gym flooring. These features make it dependable for static lifts like squats and some Olympic movements.

The upper combines synthetic leather and mesh, which improves breathability and keeps the weight down. A single midfoot strap adds extra lockdown, and the padded collar ensures comfort during extended sessions. While it lacks the refinement of elite models, it covers the essentials well.

For deadlifts, the high heel is less practical and may shift your weight forward. However, the shoe’s overall stability makes it fine for training variations like goblet squats or leg presses. It’s not ideal for multipurpose workouts but does an admirable job as a squat-specific shoe.

The Megin offers great entry-level performance for lifters new to weightlifting shoes. It’s durable, supportive, and helps reinforce proper squat mechanics without costing a fortune.

Pros:

• High heel improves squat posture

• Grippy outsole with good stability

• Comfortable for long workouts

• Affordable lifting shoe for beginners

• Breathable upper with decent fit

Cons:

• Too elevated for most deadlifts

• Lacks dual-strap security

• May wear out with heavy use

Buyer’s Guide

Selecting the best shoes for squats and deadlifts isn’t just about comfort—it’s about optimizing performance and preventing injury. Here are the critical factors to consider:

1. Flat Soles or Raised Heels?
For deadlifts, flat soles are preferred because they reduce the distance between your feet and the ground, giving you a more stable base and better power transfer. Look for shoes with minimal cushioning and compressibility, like deadlift slippers or minimalist trainers. On the other hand, squats—especially deep back squats—can benefit from shoes with a slightly raised heel (around 0.6 to 1 inch), which improves ankle mobility and allows a more upright torso posture. Weightlifting shoes with an elevated heel are ideal here.

2. Outsole Grip
Grip is non-negotiable. The outsole should be made of high-friction rubber that anchors your feet to the ground without slipping. Whether you’re using a wooden platform or rubber mats, reliable traction helps you push through the floor with confidence.

3. Midsole Firmness
Soft midsoles absorb force exactly what you don’t want during heavy lifts. Your shoes should have a firm or incompressible midsole that maintains structure under load. EVA foam or TPU (thermoplastic polyurethane) are common in quality lifting shoes.

4. Ankle Support and Fit
Your shoes should fit snugly without pinching or shifting. A secure fit enhances stability and prevents lateral movement. Some shoes also offer strap systems or high-top designs that provide additional ankle support, which is particularly helpful for squats.

5. Durability and Construction
Look for reinforced stitching, robust uppers, and quality materials like leather or ripstop fabric. Deadlift and squat shoes undergo a lot of torque and pressure, so flimsy materials won’t last.

6. Breathability and Comfort
While not the top priority, breathability ensures your feet stay dry and cool during intense sessions. Mesh panels or moisture-wicking linings are a bonus.

What to Avoid:
Avoid running shoes or anything with thick, squishy soles. These types of shoes lack the stability needed for lifting and can lead to improper form or injury. Also, avoid shoes with poor traction or loose-fitting designs that allow your foot to slide around under load.

By focusing on the right construction, fit, and purpose-specific features, you can find shoes that enhance your squat and deadlift performance while protecting your body from strain and imbalance.

FAQ

What kind of sole is best for deadlifts?
Flat, hard soles are ideal for deadlifts. They lower your center of gravity and allow maximum force transfer from your legs through the ground. A thin, non-compressible sole helps keep your form tight and your stance grounded.

Are running shoes okay for lifting?
No, running shoes are not recommended for squats or deadlifts. Their cushioned soles are designed to absorb shock, which reduces stability and interferes with force transfer. This can throw off your balance and compromise your lifting technique.

Should I get different shoes for squats and deadlifts?
It depends on your training goals. If you’re focusing heavily on each lift, having specialized shoes can be beneficial—raised heels for squats and flat soles for deadlifts. However, if you’re a general strength trainee, a flat or slightly elevated all-purpose lifting shoe may suffice.

How high should the heel be for squat shoes?
Most lifters benefit from a heel height of around 0.6 to 1 inch. This slight elevation helps improve ankle mobility, allowing for a deeper and more upright squat position. However, if you already have great mobility, you may not need a high heel.

Do deadlift slippers make a difference?
Yes, deadlift slippers offer extremely thin soles and minimal cushioning, which puts you closer to the ground and enhances balance. They’re especially helpful in competitions where every inch counts in your range of motion. However, they lack lateral support, so they may not be ideal for general use.

What’s the benefit of a metatarsal strap or velcro lock?
Metatarsal straps help secure your foot tightly inside the shoe, minimizing movement and improving foot stability during lifts. This can enhance control and performance, especially during heavy squats.

Can I use Converse Chuck Taylors for lifting?
Yes, many lifters use Converse for both squats and deadlifts because they have flat, hard soles with minimal cushioning. While they aren’t purpose-built lifting shoes, they’re an affordable and reasonably effective alternative for beginners and intermediate lifters.

Conclusion

Choosing the right shoes for squats and deadlifts is key to maximizing performance and preventing injuries. Proper footwear enhances stability, improves posture, and supports safe lifting mechanics. Whether you’re a beginner or a serious lifter, investing in shoes designed for your training style ensures better results and keeps your body aligned and protected throughout every lift.