Andrew Pace
Basketball players need to be agile, with the ability to make quick, sharp movements and change direction swiftly. The right basketball shoes can help with this, with some players prioritising comfort and stability, and others looking for extra height to gain a competitive edge. So, how much lift do basketball shoes give you, and what are the pros and cons?
| Characteristics | Values |
|---|---|
| Height Boost | 1 inch to 2 inches |
| Sole Thickness | 1 inch to 1.5 inches |
| Heel Elevation | Slight elevation |
| Comfort | Cushioning, responsiveness |
| Protection | Impact protection, joint and ligament protection |
| Stability | May cause instability during lifting |
| Ankle Support | Yes |
| Durability | Yes |
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What You'll Learn
Basketball shoes are not ideal for heavy squats and deadlifts
Basketball shoes are designed to withstand a lot of pressure from running and jumping during a basketball game. They are also designed to absorb the impact from these movements, which means they don't have the same solid base as weightlifting shoes. This is where the problem lies when it comes to heavy squats and deadlifts.
The goal of powerlifting is to lift as much weight as possible, and to do this, you need to maintain a stable connection with the floor. Weightlifting shoes provide this stable base with their wide, non-compressible platforms and sturdy uppers. In contrast, basketball shoes have thicker soles and more cushioning, which can negatively impact your ability to lift heavy weights. The cushioning absorbs some of the force generated during a lift, reducing your output. Additionally, the thicker soles in basketball shoes prevent you from making a proper connection with the floor, which can impact your depth, torso angle, and bar path, as well as place unnecessary strain on your lower back.
While basketball shoes do offer some benefits for lifting, such as ankle support, durability, and comfort, the downsides can outweigh the positives when it comes to heavy squats and deadlifts. The slight heel elevation found in basketball shoes can help with the range of motion at the ankle joint, and it can also help lifters achieve a deeper and more upright squat. However, this heel elevation can impede the ankle dorsiflexion necessary for squatting to depth. This can lead to poor form and injury as other parts of the body try to compensate.
For heavy squats and deadlifts, it is generally recommended to use a flat-heeled shoe, such as a purpose-built weightlifting shoe. These shoes provide the stability and solid base needed to lift heavy weights safely and effectively. While basketball shoes can be used for lifting, they may not be the ideal choice for those looking to maximize their performance in heavy squats and deadlifts.
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The thicker the midsole, the more height you gain
The midsole of a shoe is the middle part of its sole. The thickness of the midsole is a significant factor in determining how much height a shoe adds. The thicker the midsole, the more height you gain.
The midsole is designed to provide cushioning, shock absorption, and comfort. Running shoes, hiking boots, and sports shoes often have different midsoles to provide the required level of cushioning and protection for the wearer's knees, feet, and joints. A thick midsole designed for maximum impact protection and efficient energy return will elevate the foot higher off the ground, making the wearer appear taller.
Basketball shoes are designed to absorb the impact of running and jumping during a game. They typically have thicker soles than weightlifting shoes, which can impede ankle movement and prevent a stable connection with the floor. This thickness can provide a slight heel elevation, improving the range of motion at the ankle joint and helping lifters achieve a deeper and more upright squat.
The height added by basketball shoes can vary depending on the brand and model. On average, basketball shoes elevate the wearer by about 1 inch, while the tallest platforms can provide up to 2 inches of additional height. Some basketball shoes have soles that are 1 inch or even 1.5 inches thick, which can make a noticeable difference in height.
While thicker midsoles can increase height, they may also have some drawbacks. A very thick midsole can reduce responsiveness and stability during certain movements. Additionally, excessively tall shoes without proper support can lead to discomfort and potential injuries. Therefore, it is important to consider not only the height gain but also the comfort, stability, and biomechanics of the shoe when selecting footwear.
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Thick midsoles also provide shock absorption and energy return
The midsole is the middle part of a shoe's sole, sitting between the outsole and the insole. Thick midsoles in basketball shoes are typically made of specific foam, sometimes combined with synthetic compounds. This blend provides shock absorption, energy return, and comfort.
The thicker the midsole, the higher the wearer's foot sits off the ground, making the wearer appear taller. A thick midsole also means the shoe is designed for players who need more energy return and shock absorption. This is because the midsole acts as a buffer between the foot and the ground, reducing the amount of force transmitted from the ground into the foot, knees, and back. This helps to reduce discomfort, fatigue, and potential damage to joints and muscles, allowing for increased comfort and decreased fatigue.
Thick midsoles are also beneficial for impact protection, which means players can play more confidently and possibly enhance the longevity of their knees, joints, and ankles. However, a thick layer of cushioning underfoot can also lead to stability issues, as the wearer won't feel as stable during certain movements.
While basketball shoes can provide some lift, they are not ideal for heavy squats and deadlifts. This is because the thicker soles of basketball shoes can prevent a stable connection with the floor, which is necessary for lifting heavy weights. The cushioning of basketball shoes absorbs the force that should be used to lift weights, reducing the output.
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Heel elevation helps achieve a deeper and more upright squat
Heel elevation is a highly debated topic in strength training, with some swearing by it, while others remain sceptical. However, heel elevation can indeed help achieve a deeper and more upright squat.
When performing squats with elevated heels, the shin-to-foot angle changes, reducing the backward bend of the foot, also known as dorsiflexion. This allows the torso to stay more upright, facilitating a deeper squat. The increased height of the heels shifts the pressure from the heel to the centre of the foot and the forefoot, thereby reducing the strain on the lower back and lumbar spine. This shift in pressure also spurs muscle growth by increasing quad activation and muscle and strength growth.
The degree of heel elevation can vary, with some opting for a slight elevation and others using wedges of up to 2 inches. Even a short elevation can make a noticeable difference, improving flexibility and allowing for a greater range of motion. This is especially beneficial for individuals with limited ankle or hip mobility, as it enables them to achieve a full range of motion without compensating with poor form and risking injury.
While basketball shoes typically offer a slight heel elevation, they may not be ideal for heavy squats. Their thicker soles can prevent a stable connection with the floor, absorbing some of the force generated during the lift. However, for those seeking ankle support and comfort, basketball shoes can be a decent option for squats, especially those with flatter soles.
It is important to note that heel-elevated squats primarily engage the quadriceps femoris, reducing the training stimulus in the posterior chain muscle groups such as the glutes and hamstrings. Therefore, for overall lower body development, it is essential to supplement heel-elevated squats with exercises like glute bridges, leg curls, and Romanian deadlifts.
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Cushioning under the heel can make you feel unstable during lifting
Cushioning under the heel of basketball shoes can make you feel unstable during lifting. While basketball shoes are designed to withstand a lot of pressure from running and jumping, they are not ideal for lifting heavy weights. The extra cushioning in basketball shoes absorbs some of the force generated during a lift, reducing the output. This goes against the goal of weightlifting, which is to lift as much weight as possible.
The thicker soles in basketball shoes prevent a stable connection with the floor, which is crucial for lifting heavy weights. When wearing cushioned shoes, the force that should be used to lift weights is absorbed by the shoes, reducing the overall force output. This can also lead to poor form and increase the risk of injury. As the weight on the shoes increases, the padding can wear unevenly, further worsening stability.
The midsole, or middle part of the sole, is a significant factor in a shoe's elevation. A thick and dense midsole designed for maximum impact protection will make the foot sit higher off the ground, providing additional height. While this elevation can be advantageous for certain activities, it can also contribute to instability during lifting. The thicker the midsole, the greater the impact on stability as it reduces the sensation of impact, allowing for sloppy foot placement and forceful footfalls.
However, it is important to note that some people prefer wearing shoes with significant heel lifts for lifting, while others opt for completely flat shoes. Ultimately, the degree to which heel cushioning affects lifting can vary depending on individual anatomy and flexibility.
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Frequently asked questions
No, basketball shoes are not ideal for heavy squats and deadlifts. The extra cushioning in basketball shoes absorbs some of the force generated, reducing the output. However, basketball shoes can provide ankle support, durability, and comfort.
An average pair of basketball shoes elevate you about 1 inch from the ground. Shoes with the tallest platforms can elevate you by up to 2 inches.
The Jordan 1s are a decent option for both squatting and deadlifting as they have a relatively flat sole. The KD 14 is another good option as it combines a height boost with agility and responsiveness.
