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Shoes. We all wear them when we work out (at least I hope so). Most of us are wearing the right shoes while we train legs, and some of us are probably wearing the wrong shoes. How are we supposed to know what shoe to wear for squats and dead lifts, versus arm day? Keep on reading, because I’m going to tell you! It’s an easy fix – if you’ve been wearing the wrong shoes – and it may even STEP UP (see what I did there) your lifting game.

edited shoe pic 3


Picking the right shoe on leg day is so so so important. When I finally switched to the right shoe, my squats and dead lifts felt ONE HUNDRED times better! Not even joking.

I was hesitant to switch my shoes at first, because I thought the whole lifting in converse thing was a little bizarre (being that I was a new to weight training). When I finally edited shoe pic 4switched from my Nike Running shoes, to wearing my converse shoes for my leg days, it was weird at first because the support wasn’t the same as my running shoes. However, once I started doing my squats I could tell the difference. I felt like I was more stable, and that I had more power.

I finally decided to order some actual lifting shoes (Reebok CrossFit Lifters), which actually have a little bit of a heel on them. This Screen Shot 2017-08-31 at 2.21.13 PM.pnghelps to activate more muscles, and actually recruit more fibers! How cool is that?!

So, for leg days you really want to avoid your running/training shoes, and stick to a shoe that has a hard, flat, and thin sole. The soles of the lifting shoes are hard, and flat because it allows you to push onto the floor easier than you would with a running shoe. This gives you that extra force in your lift!  Running shoes are designed to cushion the force in your feet as you hit the groun – not so good when you want that force in your lifts.

Converse shoes are great for leg days as well, so if you’re using those for your lifts, keep it up! I however am really digging the heel in my lifting shoes for my leg days!  I just want to make sure that you’re using a shoe that is flat, and has a thin, hard sole.

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I also like to wear my lifting shoes on back days, when I have barbell rows, or anything where I want to feel stable and flat on the ground. For arm/shoulder days, you can go ahead and wear your cross trainers, or runners! Whichever one you prefer.

I DO want you to let me know what you think after you’ve made the switch! Did it change-up your squat game? Do you feel the extra force the flat and hard sole it gives you?

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