Ayrton Oneill
While it is possible to deadlift in basketball shoes, it is not recommended. Basketball shoes are designed to absorb the impact of running and jumping, which means they don't have the same solid base as weightlifting shoes. This extra cushioning can throw you off balance and negatively impact your ability to lift heavy weights. When deadlifting, you want to be as close to the ground as possible to transfer force to the ground effectively. However, some people prefer training in basketball shoes like Jordan 1s because they have a relatively flat sole and are rather solid, making them a decent option for deadlifting if you want a flat-heeled shoe.
| Characteristics | Values |
|---|---|
| Traction | Comparable to lifting shoes |
| Ankle support | Good |
| Durability | Good |
| Comfort | Good |
| Heel elevation | Can help with range of motion but may negatively impact performance |
| Cushioning | Can cause instability and negatively impact form and performance |
| Flat sole | Preferred for deadlifts |
| Optimal footwear | Not considered optimal for deadlifts |
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Traction and stability
However, the cushioning in basketball shoes can negatively affect stability during lifting. The extra padding under the heels of basketball shoes can make lifters feel unstable, especially as the weight on the shoes increases and the padding wears unevenly over time. This instability can lead to poor form and an increased risk of injury.
The thick soles and cushioning of basketball shoes also hinder the transfer of force to the ground during lifts. The compression in the shoes absorbs some of the force generated, reducing the output and working against the goal of lifting, which is to lift as much weight as possible.
In addition, the elevated heel commonly found in basketball shoes can impede ankle dorsiflexion when squatting to depth. While this elevation may help with ankle flexibility, it contradicts the goal of deadlifting, which is to be as close to the ground as possible to maximize force transfer.
Overall, while basketball shoes can provide good traction, their cushioning and elevated heel can negatively impact stability and force transfer during lifting. For optimal traction and stability in deadlifting, a flat-heeled shoe with a solid base is recommended to maximize force transfer to the ground and provide a secure lifting platform.
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Ankle support
However, the high-top design of basketball shoes can also be a disadvantage when it comes to squats and deadlifts. The high ankle cushioning can impede ankle dorsiflexion when squatting to depth, which can lead to poor form and injury. To maintain a stable connection with the floor and achieve proper form, it is important to have a full range of motion at the ankle joint.
The elevated heel provided by basketball shoes can help lifters who suffer from ankle flexibility issues. However, when deadlifting, you want to be as close to the ground as possible to transfer force effectively. The heel elevation of basketball shoes can create a sense of instability during lifting, especially as the weight on the shoes increases and the padding wears unevenly.
While basketball shoes offer some ankle support, they may not be the best option for optimal performance in deadlifts and squats. The ideal shoe for these exercises would have a flat sole and a solid base to provide stability and maximize force output. However, as Louie Simmons says, "Don't have $100 shoes and a 10-cent squat." While specific lifting shoes are ideal, you can still learn to lift effectively in any footwear, including basketball shoes.
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Force absorption
Basketball shoes are designed to absorb impact from running and jumping, which are common movements in the sport. This impact absorption is achieved through foam cushioning, padding under the heels, and a heel-toe drop. While this cushioning is necessary for basketball players, it means that the shoes don't have a solid base like weightlifting shoes. The extra cushioning in basketball shoes can negatively impact the force output during a deadlift as the compression in the shoes will absorb some of the generated force. This results in a reduction in the overall weight that can be lifted, which is contrary to the goal of weightlifting.
Additionally, the thicker soles of basketball shoes can hinder the connection with the floor, which is crucial for maintaining stability and balance during a lift. The padding under the heels of basketball shoes can also create a feeling of instability, especially as the padding wears down unevenly over time. This can further impact the force absorption and stability during a deadlift.
However, some people have achieved impressive lifts while wearing basketball shoes. For example, Chad Wesley Smith squatted 800 lbs raw in Nike Frees, and Jordan 1s are known for having a relatively flat sole, making them a decent option for deadlifts if a flat-heeled shoe is preferred. Ultimately, while basketball shoes are not ideal for deadlifting due to their force absorption properties, it is still possible to perform the lift in them, and individual preferences and comfort may play a role in footwear choices.
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Heel elevation
While basketball shoes are not ideal for deadlifting, they do offer some benefits that could be advantageous for the activity. One of the main benefits of basketball shoes is the heel elevation they provide, which can improve the range of motion at the ankle joint. This elevation can also help lifters achieve a deeper and more upright squat, and it shifts the pressure from the heel to the centre of the foot and the forefoot.
The elevated heel of basketball shoes can interfere with this desired closeness to the ground. Additionally, the high-top ankle support and cushioning in basketball shoes can impede ankle dorsiflexion when squatting to depth. This can lead to poor form, instability, and an increased risk of injury as other parts of the body try to compensate.
While basketball shoes offer some advantages in terms of heel elevation, the potential drawbacks, especially regarding stability and force transfer, should be carefully considered. Ultimately, the decision to wear basketball shoes for deadlifting depends on individual preferences and the specific demands of the activity.
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Cushioning
Basketball shoes typically have thicker soles and more cushioning than weightlifting shoes. This cushioning is designed to absorb the impact of running and jumping during a basketball game. While this is beneficial for basketball players, it can be a disadvantage for deadlifting.
During a deadlift, force is generated against the floor and travels through your body into the bar. The compression or cushioning in basketball shoes can absorb some of this force, reducing the output. In other words, the cushioning in basketball shoes can make it harder to transfer force effectively to the ground, which may result in lifting less weight.
Additionally, the cushioning in basketball shoes can affect your stability and balance. Cushioned shoes provide an unstable base, which can throw off your balance and make you feel less stable during the lift. As the weight on your shoes increases, the cushioning can wear unevenly, further impacting your stability.
However, it's worth noting that some people find certain basketball shoes, such as Air Jordan 1s, to be decent options for deadlifting. These shoes have a relatively flat sole and a smaller heel-to-toe drop, providing a good balance between cushioning and stability. Ultimately, while cushioning can be a factor to consider, it is still possible to deadlift effectively in basketball shoes, especially if they have flatter soles and less cushioning.
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Frequently asked questions
No, basketball shoes are not good for deadlifting. The compression in basketball shoes will absorb some of the force generated, reducing the output. The extra cushioning in basketball shoes can also throw you off balance.
Basketball shoes provide ankle support, durability, comfort, and often have some heel elevation. The traction provided by basketball shoes can be comparable to lifting shoes.
The soles of basketball shoes are softer and more flexible than weightlifting shoes. The extra cushioning in basketball shoes will absorb some of the generated force, reducing the output.
