When it comes to lifting, every rep counts, and so does your footwear. The best barefoot shoes for lifting aren’t just about style—they’re a game-changer for your performance. Designed to enhance your natural movement, these shoes offer a stable, grounded base that’s perfect for weightlifting, powerlifting, and functional fitness.
Whether you’re crushing squats, deadlifts, or kettlebell swings, the right pair can improve your balance, protect your joints, and give you the edge you need to hit new personal records.
Best Barefoot Shoes For Lifting
If you have never worn barefoot shoes, you have probably wondered which barefoot shoes are best for training and lifting. Since not all barefoot shoes are created equal, I would like to compile a list of my favorite barefoot shoes for lifting and training. Barefoot shoes are a great option when you want to train with a close-to-the-ground feel.
In this guide, we’ll explore the top barefoot lifting shoes that combine comfort, durability, and performance.
Say goodbye to bulky soles and hello to a stronger connection with the ground. Ready to revolutionize your training? Let’s dive in!
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Best Barefoot Shoes For Lifting | Comparison Table 2024
Best Barefoot Shoes For Lifting | Reviews 2024
1. Vivobarefoot Primus Lite
Product Overview:
The Vivobarefoot Primus Lite III is a men’s vegan light breathable shoe designed for those who seek uninhibited movement and a natural connection to the ground. Crafted with a focus on performance and sustainability, this shoe is an ideal companion for exercise and training.
Key Features
- Made from breathable recycled PET mesh
- Minimalist design for a natural range of motion
- Lightweight construction for ease of movement
Benefits
The Primus Lite III combines functionality with eco-friendliness. By using recycled materials, it not only enhances your performance but also contributes to a healthier planet.
Insulation and Warmth
This shoe prioritizes breathability, making it suitable for warmer conditions. It lacks insulation, which promotes ventilation and keeps your feet cool during intense workouts.
Comfort and Fit
The Primus Lite III offers a snug fit that adapts to the shape of your foot, ensuring comfort during various activities. Its minimalist design allows for a natural foot movement.
Arch Support
Designed to promote natural foot function, the Primus Lite III has a low-profile arch that encourages proper foot alignment without excessive support, suitable for those who prefer a more grounded feel.
Cushioning
The shoe provides minimal cushioning, allowing for greater ground feedback. This design promotes foot strength and adaptability while still ensuring a comfortable experience.
Breathability
With an upper made from recycled PET mesh, the Primus Lite III excels in breathability, keeping your feet cool and dry even during high-intensity workouts.
Weight
Weighing in as one of the lighter options in the market, the Primus Lite III enhances your performance without adding unnecessary bulk.
Material Quality
Constructed with high-quality, sustainable materials, this shoe reflects durability and eco-consciousness, ensuring it withstands regular wear.
Durability
Despite its lightweight design, the Primus Lite III is built to last, with strong materials that can handle a variety of terrains and activities.
Non-Slip Soles
The shoe features a reliable grip on various surfaces, providing stability and confidence during movement.
Adjustability
While the Primus Lite III has a fixed fit, its stretchy upper allows for some adaptability, ensuring a comfortable and secure feel without compromising performance.
Style and Appearance
The minimalist aesthetic of the Primus Lite III gives it a sleek and modern look, making it suitable for both workouts and casual wear. Its eco-friendly design also aligns with contemporary fashion trends.
- Vegan and environmentally friendly
- Lightweight and breathable for comfort during exercise
- Allows for a natural range of motion
- Barefoot feel helps build strength during runs
- Made from recycled materials
- May not provide enough support for those with foot injuries or pain
- Not suitable for wet conditions
- Limited color options.
2. Inov-8 Men's Bare-XF Top barefoot lifting shoes
Product Overview:
The Inov-8 Men's Bare-XF 210 V3 is a minimal barefoot cross-training shoe that excels in weightlifting, indoor workouts, and casual wear. Its design promotes a natural feel, ensuring a steady base for your fitness activities.
Key Features
- Zero Drop Design: Facilitates a natural foot position, enhancing stability during lifts.
- Wide Toe Box: Offers ample space for toes to spread, contributing to balance and security.
- Patented Sticky Rubber Grip: Ensures a non-slip surface, providing confidence during heavy lifts.
Benefits
The Bare-XF 210 V3 is engineered for versatility, making it suitable for both intensive workouts and daily activities. Its minimalist approach allows users to connect with the ground, enhancing overall performance.
Insulation and Warmth
This shoe is not specifically designed for insulation; its lightweight materials are better suited for breathability and comfort during intense workouts.
Comfort and Fit
Designed to mimic a barefoot experience, the Bare-XF 210 V3 offers a snug fit that promotes natural movement. Its wide toe box ensures that feet are comfortable and secure without feeling constricted.
Arch Support
These shoes have minimal arch support, aligning with their minimalist design philosophy. This feature encourages natural foot mechanics, making them ideal for those who prefer a barefoot feel.
Cushioning
With minimal cushioning, the Bare-XF 210 V3 enhances ground feedback, allowing users to feel balanced and agile. This design choice supports dynamic movements and lifts.
Breathability
Constructed with breathable materials, these shoes allow for optimal airflow, keeping feet cool and comfortable during workouts.
Weight
The lightweight design contributes to agility and speed, making the shoes ideal for quick transitions in various training scenarios.
Material Quality
High-quality materials ensure durability while maintaining the lightweight nature of the shoe. This focus on material quality contributes to both performance and comfort.
Durability
Built to withstand rigorous workouts, the Bare-XF 210 V3 is designed for longevity, providing excellent value for active users.
Non-Slip Soles
The sticky rubber outsole provides outstanding grip on various surfaces, making these shoes reliable for weightlifting and cross-training activities.
Adjustability
While the shoe design does not feature adjustable components, the fit is designed to conform to the foot, ensuring a secure feel during use.
Style and Appearance
The Inov-8 Men's Bare-XF 210 V3 boasts a sleek, minimalistic design that pairs well with gym attire or casual outfits, appealing to a wide range of users.
- Zero drop design for a natural barefoot feel.
- Wide toe box for secure weightlifting stance.
- Sticky rubber grip for non-slip confidence.
- Minimal cushioning for a balanced, agile, and connected feel.
- Versatile for everyday wear and weightlifting.
- Minimal cushioning may not be suitable for those who need more support.
- May take some time to get used to the minimal design.
- Only available in one color (black/gum).
3. New Balance Men's Minimus
Product Overview:
The New Balance Men's Minimus TR V1 Cross Trainer is a high-performance athletic shoe designed for training and cross-training activities. With a stylish black, outer space, and white color combination, it merges aesthetic appeal with functional design, making it an excellent choice for fitness enthusiasts.
Key Features
This cross trainer features a lightweight mesh upper for breathability, a full rubber-covered midsole for cushioning, and an underfoot rubber outsole for enhanced traction and stability. Its TPU-infused design and reaction-diffusion engineering ensure exceptional durability.
Benefits
The TR V1 Cross Trainer is designed to provide maximum comfort and support during intense workouts, making it a reliable choice for athletes looking to improve their performance. The versatile design allows for both gym workouts and outdoor training sessions.
Insulation and Warmth
While primarily designed for breathability, the Minimus TR V1 offers enough insulation for various training environments, keeping your feet comfortable in moderate conditions without overheating.
Comfort and Fit
The sock-free training experience provided by the premium liners enhances comfort, allowing for a natural fit that adapts to your foot shape. This design minimizes discomfort during prolonged wear.
Arch Support
Designed with a focus on functional movement, the shoe offers adequate arch support, which is essential for maintaining foot health and stability during training.
Cushioning
The full rubber midsole delivers responsive cushioning, absorbing impact and providing a comfortable feel, which is particularly beneficial for high-intensity workouts.
Breathability
The mesh upper promotes airflow, keeping your feet cool and dry even during the most strenuous training sessions, reducing the risk of discomfort and blisters.
Weight
Lightweight construction is a hallmark of the Minimus TR V1, allowing for agile movement and less fatigue during workouts, making it ideal for various training activities.
Material Quality
High-quality materials are used throughout the shoe, ensuring longevity and resistance to wear and tear, which is crucial for athletes who train regularly.
Durability
With a TPU-infused design and robust construction, these trainers are built to withstand the rigors of intense workouts, providing a reliable performance over time.
Non-Slip Soles
The underfoot rubber outsole offers superior traction, ensuring stability and grip on various surfaces, which is vital for dynamic movements in training.
Adjustability
The shoe features a design that allows for a customizable fit, accommodating different foot shapes and preferences to ensure optimal comfort during wear.
Style and Appearance
With a modern and sleek aesthetic, the New Balance Minimus TR V1 Cross Trainer is not only functional but also stylish, making it suitable for both training and casual wear.
- Lightweight and breathable mesh upper
- Full rubber coverage for added cushioning and support
- Underfoot rubber for improved traction and stability
- Durable TPU-infused design and engineering
- Sock-free training option with premium liners.
- May not provide enough arch support for individuals with flat feet
- The sizing may run smaller compared to other brands
- The TPU material may cause discomfort for some people with sensitive skin.
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4. Xero Shoes Men's Prio Cross Top Picks for Weightlifting
Product Overview:
The Xero Shoes Men's Prio Cross Training Shoe is designed for comfort and versatility, making it suitable for various activities such as running, hiking, gym workouts, and slacklining. With its innovative features, this shoe enhances your performance while promoting a healthy lifestyle.
Key Features
- Xero Drop sole for improved posture, balance, and agility.
- Ultra-thin barefoot design for a natural feel.
- 2mm insole to customize your level of barefoot sensation.
- Vegan-friendly construction using no animal products.
- True-to-size fit with free domestic exchanges for like-new shoes.
Benefits
The Prio shoe provides a blend of functionality and comfort, allowing you to transition seamlessly between different activities. Its design encourages natural movement and foot health, making it an ideal choice for active individuals.
Insulation and Warmth
The Prio shoe is primarily designed for breathability, making it suitable for warmer conditions. While it doesn't provide significant insulation, it allows for airflow, keeping your feet cool during activities.
Comfort and Fit
With its snug and true-to-size fit, the Prio shoe ensures comfort during extended wear. The barefoot design allows for natural foot movement, while the 2mm insole can be adjusted based on personal preference.
Arch Support
The Xero Drop sole promotes a natural foot position, providing adequate support without forcing the arch. This design allows for natural arch engagement, enhancing comfort during various activities.
Cushioning
The 2mm insole offers minimal cushioning, allowing for a true barefoot experience. This feature helps strengthen foot muscles and improves overall foot health.
Breathability
Designed for maximum airflow, the Prio shoe keeps your feet dry and comfortable, making it an excellent choice for high-intensity activities and warmer climates.
Weight
The lightweight construction of the Prio shoe ensures ease of movement, making it ideal for running and other dynamic activities without weighing you down.
Material Quality
Crafted with high-quality materials, the Prio shoe is built to last while maintaining flexibility and comfort. The vegan-friendly design also reflects a commitment to sustainable practices.
Durability
The Xero Shoes Men's Prio Cross Training Shoe is designed to withstand various activities, ensuring long-lasting performance and reliability.
Non-Slip Soles
The shoe features a grippy outsole that provides excellent traction, reducing the risk of slips during workouts and outdoor activities.
Adjustability
The Prio shoe offers a customizable fit, allowing wearers to adjust laces for maximum comfort and security based on their activities.
Style and Appearance
With a sleek and modern design, the Prio shoe is not only functional but also stylish, making it suitable for both workouts and casual wear.
- Versatile for multiple activities
- Promotes proper posture and balance
- Ultra-thin barefoot design for a customizable experience
- Vegan-friendly
- Free domestic exchanges for proper fit.
- May not be suitable for people who prefer elevated heels
- May not provide enough protection for high-impact activities
- The “barefoot feel” may not be suitable for everyone.
5. Vivobarefoot Geo Racer Knit
Product Overview:
The Vivobarefoot Geo Racer Knit is a women's vegan ultra-light trainer designed to enhance natural locomotion for a variety of activities, including running, walking, and workouts.
Key Features
This trainer boasts a knit upper made from recycled polyester, ensuring maximum performance, dynamic feel, and an excellent fit.
Benefits
The Geo Racer Knit not only supports an active lifestyle but also promotes a sustainable approach to footwear with its eco-friendly materials.
Insulation and Warmth
While primarily focused on breathability and comfort, the lightweight knit upper provides a moderate level of warmth, suitable for various temperatures.
Comfort and Fit
The flexible knit material adapts to the foot's shape, offering a snug yet comfortable fit that accommodates various foot shapes.
Arch Support
The minimalist design encourages natural foot movement, allowing the arches to function optimally without the constraints of traditional footwear.
Cushioning
The barefoot sole provides just enough cushioning to absorb impact while still allowing for a true ground connection.
Breathability
The knit upper offers exceptional breathability, helping to keep the feet cool and dry during intense activities.
Weight
Ultra-lightweight construction ensures that the trainers do not weigh the wearer down, making them ideal for long runs and workouts.
Material Quality
Crafted from high-quality recycled PET plastic yarn, the materials used in the Geo Racer Knit prioritize sustainability without compromising on performance.
Durability
Engineered for long-lasting wear, the trainers are designed to withstand the rigors of an active lifestyle.
Non-Slip Soles
The soles are designed to provide traction on various surfaces, enhancing stability during movement.
Adjustability
The stretchy knit upper allows for some adjustability, ensuring a comfortable fit for different foot shapes and sizes.
Style and Appearance
With a sleek design and modern aesthetic, the Vivobarefoot Geo Racer Knit is not only functional but also stylish, making it a versatile addition to any active woman's wardrobe.
- Engineered knit upper provides a dynamic feel and fit.
- Breathable and allows for freedom of movement.
- Promotes natural locomotion and barefoot experience.
- Made from environmentally friendly and sustainable materials.
- Suitable for all active women.
- May not be suitable for individuals who prefer a more structured shoe.
- Some people may require a break-in period for the barefoot sole.
- The knit material may not be as durable as traditional shoes.
6. WHITIN Men's Trail Shoes
Product Overview:
The WHITIN Men's Trail Running Shoes cater to minimalists and fitness enthusiasts seeking a natural running experience. Their thoughtful design emphasizes comfort and sustainability, making them an ideal choice for eco-conscious athletes.
Key Features
- Wide toe box for natural toe spread
- Animal-free materials for ethical consumption
- Removable sock liner for customizable cushioning
Benefits
These shoes enhance your running experience by promoting comfort and foot health, while their sustainable design supports environmentally friendly practices.
Insulation and Warmth
Designed primarily for breathability, these shoes may not offer substantial insulation, making them suitable for warmer climates and active outdoor workouts.
Comfort and Fit
The wide toe box and customizable sock liner provide a comfortable fit, allowing for a more natural running experience. If you're between sizes, ordering the next size down is recommended.
Arch Support
These shoes provide minimal arch support, catering to those who prefer a natural foot position. The design encourages proper foot alignment and movement.
Cushioning
The removable sock liner allows for either cushioned comfort or a "barefoot" feel, depending on your preference. This flexibility is ideal for varied training styles.
Breathability
The lightweight materials used in the construction of these shoes promote airflow, helping to keep your feet cool and dry during intense workouts.
Weight
These shoes are designed to be lightweight, allowing for agile movement and reducing fatigue during long runs or trail activities.
Material Quality
Constructed from high-quality, animal-free materials, these shoes ensure durability while adhering to ethical manufacturing processes.
Durability
With a robust true rubber sole, these shoes offer excellent protection against rough terrain, enhancing their longevity for frequent use.
Non-Slip Soles
The true rubber sole is designed for superior traction, providing stability and grip on various surfaces, making them suitable for trail running.
Adjustability
The removable sock liner allows for customization of fit and feel, accommodating individual preferences for comfort and support.
Style and Appearance
Available in black, these shoes feature a minimalist aesthetic that appeals to those who appreciate simplicity and functionality in their footwear.
- Wide toe box for comfort and relaxation.
- Animal-free materials and production.
- Removable sock liner for customization.
- True rubber sole for protection and ground feedback.
- Minimalist design for a barefoot feel.
- Not suitable for those who prefer more cushioning.
- May take time to get used to the minimalist design.
- Recommendation to order a size down may result in incorrect sizing.
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7. Xero Shoes Men's Mesa Trail Top Barefoot Shoes for Weightlifters
Product Overview:
The Xero Shoes Men's Mesa Trail Running Shoe is designed for those who lead an active and minimalist lifestyle. With its lightweight construction and thoughtful design, it provides an excellent option for trail runners seeking comfort and performance.
Key Features
This shoe features a non-elevated heel and low-to-the-ground design, promoting proper posture and balance. It includes a patented 5mm FeelTrue sole for protection and ground feedback, as well as a wide toe box and dual-chevron tread for enhanced comfort and traction.
Benefits
The Mesa Trail Running Shoe is ideal for trail running enthusiasts who value both comfort and a natural running experience. Its minimalist design allows for freedom of movement while ensuring adequate protection on varied terrains.
Insulation and Warmth
While primarily designed for warm-weather running, the Mesa Trail does not provide extensive insulation, making it best suited for temperate conditions.
Comfort and Fit
The shoe's wide toe box allows for natural toe splay, contributing to overall comfort during long runs. It fits true to size, ensuring that runners can confidently select their usual size.
Arch Support
The Mesa Trail offers a minimalistic arch support system that caters to runners who prefer a more natural feel underfoot, allowing for better foot strength and flexibility.
Cushioning
With a 5mm FeelTrue sole, the shoe provides just the right amount of cushioning to protect the foot from rough terrain while maintaining ground feedback for an authentic running experience.
Breathability
Constructed with vegan-friendly materials, the Mesa Trail promotes breathability, helping to keep feet cool and comfortable during runs.
Weight
Weighing approximately 7.6 ounces in a men's size 9, this shoe is exceptionally lightweight, allowing for quick and agile movement on the trails.
Material Quality
Made with high-quality, vegan-friendly materials, the Mesa Trail ensures durability without compromising on comfort or style.
Durability
The Xero Drop sole and rugged design provide long-lasting performance, making the Mesa Trail a reliable choice for frequent trail runners.
Non-Slip Soles
The dual-chevron tread pattern enhances traction, ensuring stability on slippery or uneven surfaces, which is crucial for trail running.
Adjustability
The shoe's design allows for a snug fit, and with the option for free domestic exchanges, Xero Shoes ensures customers can find the perfect size.
Style and Appearance
Available in a Forest colorway, the Mesa Trail combines functionality with a sleek and modern look, appealing to both performance-driven and style-conscious runners.
- Lightweight for active lifestyles.
- Promotes proper posture and balance with Xero Drop sole.
- Flexible sole with just-right protection and ground feedback.
- Vegan-friendly materials.
- Free domestic exchanges for the right fit.
- May not provide enough support for those with severe foot problems.
- May take time to adjust to a minimalist design.
- May not be suitable for all types of terrain.
8. Oranginer Men's Barefoot Shoes
Product Overview:
The Oranginer Men's Barefoot Running Shoes are designed for those seeking a minimalist footwear experience. With a focus on comfort and natural movement, these shoes feature a spacious toe box that promotes better stability and balance while running.
Key Features
- Wide toe box for natural toe splay
- Barefoot-inspired design for enhanced foot engagement
- Flexible synthetic mesh upper for breathability
Benefits
- Improved comfort and stability during activities
- Strengthened foot muscles and reduced injury risk
- Suitable for a variety of activities including running, walking, and training
Insulation and Warmth
These shoes are not heavily insulated, making them ideal for warmer climates or high-intensity workouts. The breathable mesh upper helps regulate temperature.
Comfort and Fit
The Oranginer shoes are designed with a roomy fit, allowing for natural movement and preventing discomfort during prolonged use.
Arch Support
The minimalist design encourages natural arch support, making them suitable for users who prefer a more grounded feel while running.
Cushioning
The shoes offer adequate cushioning to absorb impact without compromising the barefoot experience, ensuring comfort during runs.
Breathability
With a flexible mesh upper, these shoes provide excellent airflow, keeping feet cool and dry even during intense activities.
Weight
Lightweight construction enhances agility and speed, making them perfect for runners who prioritize a natural feel.
Material Quality
The synthetic materials used in the construction ensure durability while maintaining flexibility and comfort.
Durability
Designed for various terrains and activities, these shoes are built to withstand regular use, making them a reliable choice for active individuals.
Non-Slip Soles
The outsole provides a solid grip, enhancing stability on different surfaces, making them safe for various workouts.
Adjustability
The shoe design allows for a snug fit without traditional laces, adapting well to the shape of your foot.
Style and Appearance
With a sleek and minimalist look, these shoes can easily transition from athletic wear to casual outings, appealing to those who value both function and style.
- Wide toe box for comfort and stability.
- Barefoot-inspired design strengthens foot muscles.
- Lightweight and flexible for breathability.
- Suitable for various activities including water sports.
- Comes with a 12-month warranty.
- Not suitable for people with narrow feet.
- May not provide enough support for those with injuries or conditions.
- The minimalist design may not be suitable for all running styles and preferences.
9. Xero Shoes Women's HFS Best Barefoot Shoes for Lifting Heavy
Product Overview:
The Xero Shoes Women's HFS Running Shoes are engineered for minimalist running enthusiasts who prioritize comfort and speed. With a design that embraces natural foot movement, these shoes are perfect for both casual joggers and serious runners.
Key Features
- Lightweight build for easy wear
- Spacious toe box for toe relaxation
- Xero Drop sole for enhanced posture and agility
- Patented 5.5mm FeelTrue sole for optimal feedback and protection
Benefits
These shoes offer a perfect blend of comfort and performance, encouraging a natural running style while ensuring ample protection from the ground.
Insulation and Warmth
While designed primarily for breathability, the minimalist construction of the HFS provides adequate insulation for mild weather, making them suitable for various conditions.
Comfort and Fit
The HFS Running Shoes feature a snug fit that molds to your foot shape, enhancing overall comfort during runs.
Arch Support
Designed with a focus on natural foot movement, the HFS offers moderate arch support, ideal for runners who appreciate a minimalist feel without compromising foot health.
Cushioning
The 5.5mm FeelTrue sole provides just enough cushioning to absorb impact while still allowing you to feel the ground beneath you, promoting a connected running experience.
Breathability
Constructed with lightweight materials, the HFS ensures excellent airflow, keeping your feet cool and dry during workouts.
Weight
These shoes are exceptionally lightweight, making them ideal for long runs and travel.
Material Quality
Crafted with high-quality, vegan-friendly materials, the HFS aligns with sustainable practices while providing durability and comfort.
Durability
Backed by a remarkable 5,000-mile warranty, these shoes are built to withstand extensive use, ensuring longevity and reliability.
Non-Slip Soles
The innovative tread pattern on the FeelTrue sole enhances grip on various surfaces, promoting stability during your runs.
Adjustability
The shoes feature laces that allow for a customizable fit, accommodating individual foot shapes and preferences.
Style and Appearance
With a sleek, modern design, the HFS Running Shoes not only perform well but also look great, making them a stylish choice for any runner.
- Lightweight and contours to the shape of feet for comfort.
- Zero drop sole promotes proper posture, balance and agility.
- FeelTrue sole strikes a balance between protection and feedback for better running.
- Travel-friendly with a 5000-mile warranty.
- Vegan-friendly and made with zero animal products.
- May not provide enough support for those with existing foot conditions.
- Not suitable for those who prefer a cushioned sole.
- Not recommended for those who run on uneven terrain.
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HowTo Choose The Best Barefoot Shoes For Lifting | Unrivaled Guide 2024
Fit
As a general rule, choose shoes for barefoot training that are half to one size larger than your normal shoe size. Feet naturally spread out over time. There should be enough room for the toes to move without bumping into the front of the shoe, but not so much that the heel slips off when walking.
However, fit varies considerably from shoe to shoe and person to person, so be sure to try them on for size yourself before giving your credit card information. (At the very least, make sure there is a flexible return policy.)
Durability
Minimalist training shoes contain less material than other shoes, so make sure the materials included are of high quality and long-lasting. Many minimalist training shoes use recycled plastic, rubber, or rubber-based materials for the soles. Some also use thermoplastic polyurethane (TPU), which is commonly used in the soles of safety shoes.
Comfort
When choosing several pairs, always choose the most comfortable ones. Your idea of comfort and your friend's idea of comfort is different, so don't rely on other people's opinions when buying shoes.
Try on as many pairs as you need to find the best shoes. The best shoes for weightlifting are always the ones that fit your feet perfectly and feel good.
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Style
As we will see in our overview, barefoot weight training shoes come in a variety of styles - from athletic pairs that separate the toes to urban-cool high-tops (a la Feelgrounds). Which type you choose depends largely on your personal preferences and how you plan to use the shoe.
Advantages Of Barefoot Shoes
The benefits of barefoot shoes can vary widely depending on who you ask. For the hardcore barefoot shoe enthusiast, the benefits can be a bit exaggerated. To objectify my perspective as a trainer, here are some of the benefits that are quite consistent with barefoot shoes.
1. Increased Proprioception With The Ground
Most barefoot shoes have soles of 6 mm or less, allowing the wearer to better "feel" the ground beneath the foot. This results in a better perception of the surface you are working on.
2. Improve Foot Muscles
As mentioned earlier, there are 29 different muscles associated with the foot and ankle. On the medial side of the foot, there are small intrinsic muscles that help shape the foot. The foot has three major arches: the lateral longitudinal arch, the medial longitudinal arch, and the anterior transverse arch.
3. Promote Full Contact With The Ground
Barefoot shoes are also useful in training situations to promote full foot contact with the ground. For example, in movements such as deadlifts and Romanian deadlifts, the ideal state is for the feet to be in full contact with the ground, the so-called tripod foot.
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Are Barefoot Shoes Good For Lifting?
Barefoot shoes make good lifting shoes for several reasons. Before diving into these reasons, I want to make it clear that barefoot shoes are a great shoe option for weightlifting, but not for their own sake.
For example, I myself like to alternate between barefoot shoes, workout shoes, and weightlifting shoes. This is because each style of shoe is slightly better in certain contexts.
I think it's important to be objective about how you use your shoes so you don't fall into the "this is the best and only" trap. Below are two of my favorite reasons to use barefoot shoes in training
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They Are Great For Deadlifts And Deadlift Variations
If you like weightlifting and regularly train with different deadlift variations, you will appreciate the feel of barefoot shoes in this performance. The barefoot shoe's minimal height, thin sole, and wide construction are great for reducing the distance to the ground and promoting stability.
In deadlifts and deadlift variations, this is great because it reduces the total range of motion required to lift weights and allows the feet to be firmly planted on the ground, which in some contexts can contribute to power generation. If you are trying to optimize your deadlift performance, it is hard to fault barefoot shoes and how their structure supports the deadlift.
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Suitable For Foot Joint Exercises And Active Foot Exercises
Another reason barefoot shoes are excellent for lifting is in the context of promoting foot joints and foot structure. Barefoot soles are thin, allowing them to bend easily and promote movement through the natural mechanisms of the foot.
This is also recommended for those who are training their feet through active foot exercises. Another benefit for weightlifters who want more sensory return to the ground is that they can bias the order of load transfer to specific areas of the foot.
For example, if you work on something like a walking lunge barefoot, you will probably notice that the shoes move with you very well and provide a high level of maneuverability.
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Tips for Transitioning to Barefoot Shoes
Switching to barefoot shoes for lifting is an exciting step, but it requires a thoughtful approach to avoid discomfort or injury. Here are some practical tips to ensure a smooth transition:
1. Start Gradually
Your feet and muscles need time to adapt to the minimalist design of barefoot shoes. Begin by wearing them for light activities or short lifting sessions before progressing to heavier lifts. This helps your body adjust to the increased engagement of smaller stabilizing muscles.
2. Incorporate Mobility Exercises
Transitioning to barefoot shoes often highlights areas of limited mobility, especially in the ankles and toes. Incorporate stretches and mobility drills into your routine to improve flexibility and range of motion. Toe stretches, calf raises, and ankle rotations are excellent exercises to start with.
3. Focus on Proper Form
With barefoot shoes, there’s little margin for error in lifting technique. The minimalist sole encourages better proprioception (awareness of your body’s position), which can enhance your form. Pay attention to your alignment during squats, deadlifts, and lunges to prevent strain.
4. Alternate with Traditional Shoes
If you’re a beginner, alternate between barefoot shoes and your regular lifting shoes during workouts. This allows your feet to gradually strengthen without overloading them. Over time, you can phase out traditional shoes entirely.
5. Listen to Your Body
It’s normal to experience mild soreness as your feet adapt, but sharp pain is a red flag. If you feel discomfort, scale back your use of barefoot shoes and give your body more time to adjust. Consistency and patience are key.
6. Choose the Right Surface
Barefoot shoes work best on flat, stable surfaces. If your gym floor is uneven or slippery, consider using a lifting platform or mat for added safety and stability.
How To Choose A Good Exercise Shoe? | Video Explanation
FAQs
Is Wearing Shoes Barefoot Good For Me?
Barefoot shoes can be good for you, depending on your needs and preferences. For many people, barefoot shoes can be a useful tool to keep in rotation with other footwear options to develop foot muscles and provide a variety of feedback to the feet.
Can Barefoot Shoes Be Worn Every Day?
Yes. Barefoot shoes can certainly be worn every day if you like the fit and feel. However, if you wear barefoot shoes every day, remember that it is important to slowly get used to this style.
Why Are Shoes Called "Barefoot"?
Barefoot shoes get their name because they replicate the sensation of walking and moving around barefoot. They have a minimal sole that replicates the sensation of barefoot but protects the foot.
Which Vivobarefoot Is Best For Weight Lifting?
The Vivobarefoot Primus Lift is a good option for weightlifting. It is designed specifically for strength training and has a sturdy and supportive sole that provides stability and protection. The shoe also has a reinforced toe cap to protect the feet during heavy lifting, as well as a breathable upper to keep feet cool during intense workouts. Additionally, the Primus Lift has a minimalist design that allows for a natural range of motion and helps to improve balance and stability during weightlifting exercises.
Why Do People Lift In Converse?
Some people choose to lift weights in Converse sneakers for various reasons, including comfort and personal preference. Converse sneakers are known for their casual and stylish design, which can make them a popular choice for everyday wear, including at the gym. However, it's important to note that weightlifting requires proper footwear with proper support and stability to prevent injury and ensure safe and effective workouts. While Converse sneakers may be comfortable for everyday activities, they may not provide the necessary support and stability for heavy weightlifting exercises. It's recommended to choose weightlifting shoes that are specifically designed for strength training.
Why Do People Squat With No Shoes On?
Some people choose to squat without shoes as it allows for a greater range of motion and a more stable base. Squatting barefoot can help to engage the muscles in the feet and ankles, which can improve balance and stability. Additionally, some people believe that squatting barefoot can provide a more natural and anatomically correct position for the feet and hips, leading to better form and technique. However, it's important to note that barefoot squats can also put extra stress on the feet and increase the risk of injury, so it's important to listen to your body and progress slowly. It's also recommended to consult with a trainer or physical therapist before incorporating barefoot squats into your workout routine.
Is It Ok To Go To The Gym Barefoot?
Going to the gym barefoot is generally not recommended. Most gyms require that people wear proper workout shoes for hygiene and safety reasons. Barefoot feet can pick up bacteria, viruses, and other harmful substances from the floor, increasing the risk of infection. Additionally, going barefoot can also put extra stress on the feet and increase the risk of injury during weightlifting and other exercises that require proper footwear for stability and support.
Wearing proper workout shoes with a non-slip sole can help prevent slipping, provide a stable base for exercise, and protect the feet from cuts and scrapes. Suppose you prefer the sensation of being barefoot. In that case, you may consider wearing minimalist shoes designed for barefoot exercise, which provide a minimal amount of protection while still allowing for a barefoot feel.
Is Vibram Good For Weightlifting?
Vibram FiveFingers shoes, also known as minimalist shoes, can be used for weightlifting, but they may not provide the necessary support and stability for heavy lifting. These shoes are designed to mimic the feel of being barefoot while still providing protection for the feet. However, they have a thin sole and minimal support, which may not be ideal for weightlifting exercises that require a stable base and protection for the feet.
Weightlifting shoes are designed specifically for strength training and provide a sturdy and supportive base, as well as protection for the feet. They also have a raised heel, which can help to improve form and technique during squats and other exercises. If you are planning on doing weightlifting exercises, it's recommended to use proper weightlifting shoes, rather than minimalist shoes like Vibram FiveFingers.
How big should barefoot shoes be?
In general, we recommend sizing your barefoot shoes so that there is between 0.3″-6" of space at the end of your shoe's toe box. This is generally a good range for most foot anatomy and will not make barefoot shoes cramped during training.
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Conclusion
Transitioning to barefoot shoes for lifting is a transformative journey that can elevate your performance and bring you closer to your fitness goals. These minimalist shoes offer unparalleled stability, better posture, and enhanced natural movement—key factors for anyone serious about strength training.
However, the shift requires patience and mindful adaptation. By following the tips outlined above—starting gradually, incorporating mobility exercises, and paying close attention to form—you can make the switch seamlessly and reap the full benefits of barefoot lifting.
Ready to take the plunge? Embrace the freedom and stability of barefoot shoes and unlock your full potential in the gym. Your strongest lifts are just a step away!
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