Squatting barefoot

by **sandbender** » Thu Mar 13, 2008 8:03 am

I realize there's a Shoes thread where this is commented on, but I just had to share my experience.

I started Stronglifts squatting with an empty bar and I'm now approaching 1x bodyweight squat. I've been lifting using some Reebok cross trainers I had which were comfortable for my wide feet and felt stable.

After watching the Louie Simmons presentation Mehdi linked to a while back, I started doing box squats to guarantee I break parallel every time. Huge help there.

As the weights got heavier on squats, though, my form starting going downhill bad; I started having problems with forward lean, doing a good morning out of the hole, etc. I had read about the right shoes, but I figured mine weren't the gel filled ones, felt like they had plenty of support, etc.

OK, backed the weight off 15 lbs, work my way back up, concentrating on form, some improvement, but I was FIGHTING to keep from going forward on my toes. I was doing it all too...curling the toes, squeezing the glutes, making sure the bar was back far enough, and still I'm struggling. I was working through the Squat RX videos, doing squat stretches, extra warmup sets, etc, etc.

My squat gains slowed down because it just felt like the weight was smashing me into the ground.

Started reading more on the forums and ran across the shoes thread and a couple others, and I thought, "OK, I'll try it barefoot, I have a home gym."

Shoes off tonight, squatted a personal best for 5X5, and it was EASY. No fighting for balance, no leaning problems. I could feel the muscle activation much more in the posterior chain, and I was getting much more feedback from feet and ankles about the entire motion of the lift.

I learned that I have some ankle mobility issues in my right ankle that's also affecting my right hip, and I didn't feel it until I squatted barefoot.

I'm sold on lifting barefoot. I realize in public gyms that may not be possible, and I'm sure a harder flat-soled shoe would also make a difference, but I cannot believe how much information about what my body is doing was being hidden by wearing shoes.

Just my long-winded 2 cents.

by **connorjs** » Thu Mar 13, 2008 10:44 am

i deadlift barefoot and feel alot more comfortable than with trainers but have never really tried squatting barefoot. i'll give it a go tonight!!
Thanks

by **alzheik** » Thu Mar 13, 2008 3:10 pm

Agreed. I started strength training with an old pair of New Balance cross-trainers. Then one day, I forgot them at home. Oddly enough, I had the gym to myself that day, so I figured I'd lift barefoot. HUGE difference. Same as you, sandbender, my form had been going to pieces as I neared 1x bodyweight squats. My legs would wobble, knees would buckle in. Then I went barefoot, and it all became clear to me. Early the next day, I went out and got myself a pair of $10 Chuck Taylor ripoffs (yay 3rd world country). Never looked back.

by **Mehdi** » Thu Mar 13, 2008 7:02 pm

good post sandbender.

by **Bigsham411** » Thu Mar 13, 2008 8:24 pm

@Sandbender
I tried this last night too, oddly enough, and was rather surprised. I was using a pretty bad pair of shoes (some old skateboard shoes, with those impact soles) for lifting and finally was up to 185lbs in the program. I could do 180lbs fine for some reason, but it seems like once the weight got to a certain level it fought my balance more than my muscles.
I was able to do one set after warm up, went into my second one and lost my balance and had to stop the set. I lowered the weight to 155lbs and remember some of what i was reading on the forums and slipped my shoes off. It felt like a walk in the park! I built up by ten pounds per set until I got one more set of 185lbs barefoot and had absolutely no problems at all.
I even switched to box squats a few weeks ago, like you did, to make sure I was getting the depth I needed, so this is just a another testimone to the barefoot style of lifting I suppose, but if anyone reads this - TRY IT, the worst that can happen is you drop something on your toe, which if your careful shouldn't be an issue.
I got some weird stares though, especially from some of the people who worked at the gym, but no matter, I'd take performance stability over perceived sanity anyday.
-Sham

by **Chad** » Thu Mar 13, 2008 8:50 pm

So are you guys doing these completely barefoot or in socks? I might try it in socks tomorrow morning as I'm finally back up to 2 plates per side but sockless - no way! Maybe in a home gym but not in a commercial one. I have seen some guys do it in socks, though.

by **b_beer** » Thu Mar 13, 2008 8:51 pm

I used to lift without shoes 6/8 months ago or so, I will try again soon, as I'm more experienced now, and see if it's really great as you say. I will let you guys know.

by **felonyr301** » Thu Mar 13, 2008 8:53 pm

I have to agree on that the sneakers I wear are not good for lifting and when at home when doing squat stretchs I did it with the sneakers I use for lifting and without the sneakers and I can literally stay squatted like it was nothing, more comfortable while barefooted. I'm going to have to buy some shoes that will be good for lifting like chuck taylors.

by **oi_joe** » Thu Mar 13, 2008 9:23 pm

i wear a old pair of pumps like keds, there like paper almost wore through. so almost bare foot. i like them.

by **sandbender** » Thu Mar 13, 2008 11:13 pm

@Chad:
Completely barefoot, I'm afraid of slipping if I wear socks. Bare feet is more grippy.

by **pnp_pc** » Fri Mar 14, 2008 3:47 am

I have orthotics which I needed mainly when I was into running a few years ago and had some fascitis issues, which the orthotics took care of. After 2 months on stronglifts I was having some knee pain , in both at the top where the quad insertion is I think. I had been squatting in either socks or these slippers that are basically flat with not much padding. The knee thing seemed to be getting worse however so I tried one session with my running shoes on which had the orthotics in still. The knee is much better and today I my top set was a new PR. ( I am pyramiding to a top single set of 5 right now just until the knee behaves)
Go figure.

by **sandbender** » Fri Mar 14, 2008 4:25 am

I think that makes sense though, if you have a structural thing wrong in the foot that the shoe + orthotics would help correct, I would expect you to have better body alignment.
I think for most people the reverse is true, the shoe may be throwing off the natural stance the body should adopt...this would especially be true of the shoes with built up heels, gel insert, etc.

by **Chad** » Fri Mar 14, 2008 5:15 pm

Did it in socks this morning and it was great! No way I'm going barefoot in my gym but no slippage at all in the socks. I was able to really plant myself and really felt great in the process. I may have done 6x5 instead of 5x5 since I stayed in the squat rack rather than making a lap around the gym after each set to check out the cardio bunnies. Definitely the way to go from now on.

by **helm** » Fri Mar 14, 2008 7:31 pm

I started with Nike Airs, read that they're bad, switched to barefoot until I got some cheap Chucks copies, and now I'm back at barefoot (with socks). Feels a lot more stable and the right knee does barely buckle in anymore...

by **Doo** » Fri Mar 14, 2008 8:56 pm

I have mentioned before that I only lift barefoot. I haven't used shoes since I set up my home gym over 5 years ago. Deadlift. Squat. Barbell Row. There seems to even be a benefit with bench presses. I can feel the floor better and make sure that I am pushing my feet against the floor during the lift.
Duing this time I have never dropped a weight...although I have mashed a finger slightly when putting weight plates on my weight tree. No bruises but it did hurt enough to invoke a four letter word.

I have a theory that lifting barefoot help improve muscles and flexibility in feet and calves.

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