Getting to the “Sole” of the Debate: Squatting With or Without Shoes

A majority of fitness centers across the country require members to wear closed-toed athletic shoes when lifting weights and engaging in other aerobic-type endeavors. Whether a matter of safety (protecting delicate bones in the feet in case someone nearby drops a heavy dumbbell) or hygiene (minimizing the transfer of conditions such as foot fungus or “athlete’s foot”), this widely-accepted rule does make sense. However, we can also make a strong argument in favor of deadlifting and squatting while barefoot or wearing only socks. Here we outline and enumerate the pros and cons of each, leaving the ultimate answer still largely undecided.

An Age-Old Dilemma

For many athletes, a return to basics seems like a more natural way to train. The rationale lies in the fact that our ancestors existed without any designated footwear for hundreds of years, and their feet most likely held up better as a result. Remember, in the early days, our forebears did extensive amounts of hunting and gathering, as well as running to escape natural predators and enemies. Studies suggest that modern footwear may in part bear some of the responsibility for a multitude of today’s foot-related ailments, such as bunions and fallen arches.

We can likewise see evidence of barefoot training from a historical sports perspective. Many ancient Olympic athletes competed without footwear (and some, incidentally, without any clothing at all!), as did young Spartan trainees, who toughened up their feet by training shoeless.

Foot Anatomy

For a relatively small body part, in comparison to the complete human form, the foot houses an impressive array of 26 delicate bones, 30 or more joints, and over 100 muscles, tendons, and ligaments. When working together properly, this collection provides us with stability, balance, and mobility. One pro-barefoot theory gaining popularity with dedicated strength-training athletes suggests that by removing the support of conventional athletic shoes, the foot itself must perform more work, thereby resulting in strength gains.

When executing a split squat, for example, more than simply the glutes, quads, and hamstrings fire up. The muscles in the foot as well as those surrounding it end up receiving a tougher workout, as they must fight and adjust in order to stabilize the body from the ground up.

Inspecting Intrinsic Foot Muscles

When we speak of the intrinsic muscles of the foot, we refer to the smaller and perhaps overlooked muscles which help to finely tune movement and provide control of the toes. Many individuals argue that the intrinsic muscles of the feet eventually weaken and lose function with prolonged shoe-wearing. In truth, many of us fail to allow ourselves sufficient time every day to simply walk around barefoot for extended periods of time. As a result, these intrinsic muscles fail to cultivate a reliance on gripping the ground with our feet.

Today’s foot fashion trends (especially women’s styles) often force toes into narrow-fitting shoes all day long. Lack of room to move leads to inherent intrinsic muscle weakness, as well as not having to continually grip the floor when walking, standing, and exercising.

Benefits of Barefoot Weightlifting

Data from many research studies reveal the myriad benefits to squatting in the absence of any kind of footwear. Here we discuss a few of the more potent factors in favor of such training.

1. Proprioception

The term proprioception reflects the human ability to perceive and adjust the body to its position in space/surroundings. As one may expect, feet play a vital role in proprioception due to the thousands of receptors located on the soles which can help us with posturing and balance.

When stripped of the structure of a well-made athletic shoe, barefoot weightlifting proponents reveal a sensation of greater control by connecting directly with the ground. The ability to spread out one’s toes in particular enables the brain to detect subtle changes in the floor, and adjust more appropriately. Over time, squatting barefoot can lead to improved squat mechanics, increased depth, and enhanced overall lower body strength.

2. Muscle Activation

Barefoot lifting creates differences in the body’s movement patterns and muscles usage. A study conducted in 2018 indicated that barefoot box drop- jumps resulted in significantly higher muscle activation in the tibialis anterior and hamstrings, and lower activation in the hip flexors, when compared to those performed while wearing shoes.

Another study looked at the effects of shoe choice on power development while executing a deadlift. Results showed a slight increase in the rate of forced development (the ability to apply force at a faster rate) when barefoot; however, they observed little to no significant impacts on performance. Still, strengthening the muscles of the feet can have a positive effect on the entire kinetic chain, leading to improved performance in various lifts and reduced risk of a serious injury. Additionally, strengthening the muscles of the feet can help alleviate the sport-limiting discomfort associated with common foot issues such as plantar fasciitis or Achilles tendonitis.

The Downside of Shoeless Workouts

While the aforementioned points make a strong argument in favoring of barefoot weight training, we must also consider the potential risks of lifting in the absence of structured footwear.

1. Safety/Hygiene

Engaging in plyometric training while barefoot may increase the risk of taking an unexpected fall, especially if the legs already feel a bit wobbly from a heavy leg workout. Shoes can also help protect the feet from any stray debris and/or sharp objects which may have fallen onto the gym floor. (This presents itself much more for individuals who have taken to serious strength training outdoors, typically on a public beach.)

 Despite the best sanitation practices, commercial gyms do not always rank highly in terms of general cleanliness, especially those mats which many individuals neglect to wipe off after stretching. Exercising in the absence of shoes and socks may increase one’s risk of contracting fungal and bacterial infections.

2. Mobility Restrictions/Improper Form

The design of most conventional athletic shoes includes somewhat of an elevated heel. Over time, training in such shoes can lead to changes in ankle mobility, particularly a reduction in dorsiflexion, when compared to wearing flat, flexible shoes. As a result, switching to barefoot training without a “breaking in “period can lead to difficulty in establishing/maintaining a stable and erect body position when executing movements that require ankle dorsiflexion, such as squats.

3. Trading In Shoes Too Abruptly

While some athletes instantly prefer the feeling of lifting barefoot, some tend to rush the transition. Heavy barefoot lifting when accustomed to wearing shoes may overload the smaller muscles in the foot, increasing one’s risk of injury. Coaches sometimes observe this among runners who transition a bit too quickly from conventional running shoes into barefoot mode.

The Necessity of a Transition Period

An athlete accustomed to wearing shoes while lifting should transition to barefoot /minimalist footwear gradually, thereby providing the feet with an opportunity to adapt to what will feel like a new stimulus.

One can accomplish this by shedding shoes during a warm-up routine or with single-leg exercises. After a few weeks, gradually add weight and/or increase the running pace and distance, remembering to ease back if discomfort occurs or persists. Upon starting the transition into serious workouts, alternate short periods of barefoot lifting with  regular workouts, focusing on exercises that allow for controlled movement and proper form. By paying close attention to the response of the feet and lower body as a whole, as well as performing foot strengthening exercises and mobility drills to support the transition, the shift typically proceeds seamlessly from this point on.

“Lifting Shoes” Can Offer a Happy Middle Ground

The introduction of “barefoot” or minimalistic footwear in recent years enjoyed a meteoric rise in popularity, since they provide protection to the foot while striving to emulate the feeling of training barefoot. Experts observe a few similar characteristics between the two ~

• A neutral heel translates to zero drop between heel and forefoot
• A wide toe-box allow toes to flex, extend, and spread naturally
• A thin, flexible sole increases “ground feel”
• A lightweight and less supportive structure

Studies suggest that simply transitioning to minimalistic, barefoot-style shoes for daily activities can lead to a 57% increase in foot strength and a 10.6% increase in foot size, which may help foster a healthier balance and gait. However, individuals who have range-of-motion issues, or lack significant ankle stability, may need a longer transition time. Some shoe companies offer what they term “intermediate shoes”, which have a slightly reduced heel-to-toe drop. Some athletes prefer to try this form of footwear first before plunging headlong into truly minimalistic shoes.

Squatting Tips and Trends

Barefoot squatting serves as an ideal method for improving foot intrinsics, lower body mobility, maximizing force transfer, and enhancing proprioception. However, we do offer some caveats to which we suggest athletes adhere. Knowing when to work out barefoot or when to keep shoes laced up really does matter, since each can list important points in its favor. In advance of entering the gym, the individual should try to decide what he hopes to achieve from his heavy squatting day. Keep in mind that the position of the lower back should never get compromised during a squat, with or without footwear. Maintaining a flat back will force more mobility into the hips.

When to Squat Without Shoes ~

• When squatting with heavy loads, thereby maximizing the ability to transfer force upwards. Wearing a shoe causes one to lose some upwards force transfer, since the foot naturally sinks into the cushioned surface of the insole when rising out of the squat. (We can liken this to considering how high one would jump when leading off from a concrete floor versus soggy/muddy ground; force simply cannot transfer nearly as effectively.)
• When working on foot stability/control
• When rehabbing a foot or ankle injury
• When feet will not slide/slip on the floor/mat

When to Squat While Wearing Shoes ~

• When using an orthotic device
• When executing compound sets or supersets
• When an athlete simply does not feel comfortable without footwear in the gym
• When feet roll inward, or when losing confidence in stability during your squat (a shoe with good arch support often helps in this scenario)

Final Thoughts

Incorporating barefoot lifting into a training routine early on can help prevent imbalances, improve lifting mechanics, and enhance overall foot function. Embarking on a journey of barefoot lifting while also focusing on proper form/technique can help unlock greater strength, stability, and mobility for the execution of many different intense lifts.

At this point in time, not enough conclusive evidence exists to fully support barefoot or shoe-clad training. Perhaps personal preference figures into the equation, with the express understanding that one’s thought processes need not fall into an either-or scenario. However, consider the goals and the fitness journey that lies ahead:  if one ultimately aims for high -level competition such as Olympic lifting, it merits taking the time to consider the footwear preferences of other athletes in that field, and garnering suggestions from there.

As with many aspects of the sports/athletic performance arena, advances in training practices typically occur prior to definitive research and supportive data. This subject, while receiving much in the way of anecdotal evidence, simply needs more thorough research in the realms of fitness, kinesiology and body mechanics/physics before experts make a firm decision.

References:

https://www.gymshark.com/blog/article/the-benefits-of-barefoot-lifting

https://nymag.com/health/features/46213/

https://boneandjoint.org.uk/Article/10.1302/0301-620X.77B2.7706341

https://www.arthritis.org/health-wellness/about-arthritis/where-it-hurts/anatomy-of-the-foot

https://www.thieme-connect.de/products/ejournals/abstract/10.1055/a-1908-8867

https://www.sciencedirect.com/science/article/abs/pii/S0021929018300253?via%3Dihub

https://www.mdpi.com/2075-4663/9/2/27

https://journals.lww.com/nsca-jscr/fulltext/2012/01000/kinematic_changes_using_weightlifting_shoes_on.4.aspx

https://journals.lww.com/nsca-jscr/fulltext/2019/03000/heel_raised_foot_posture_does_not_affect_trunk_and.2.aspx

https://continuousmotionpt.com/benefits-of-lifting-barefoot/#:~:text=The%20absence%20of%20cushioning%20from,risk%20of%20imbalance%20or%20injury.

https://www.strengthresurgence.com/barefoot-squatting/