Leg extensions. Worth it or worthless

[Dantheman]

Dtm's line is basically the skin track to the top, but I guess you "old" guys avoid the fall line

Oh them's fightin' words

[fool]

Bringing this back up....

Any suggestions on lifting shoes? I'm planning to get back into the weight room a bit more - squats, deadlifts, bench, etc. - and am looking for a good pair of shoes, rather than wearing my running shoes. (Ideally I'd like them to be able to be used for CrossFit metcons and exercises like TGUPs, burpees, etc.). I think I'm looking for zero drop. Chucks? No Bull?

I don't want a squat or deadlift-specific shoe - I had a pair of Rogue's in the past when I did Starting Strength years ago - because they seem too niche, even if they are the *best* for their intended purposes (I'm okay sacrificing a little mobility/range for a more utilitarian shoe uses). Open to listening to an argument against this but not sure I want to go "all in" on such a specific shoe.

Thanks.

[concretejungle]

Barefoot.


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[Stuntmonkey]

Bringing this back up....

Any suggestions on lifting shoes? I'm planning to get back into the weight room a bit more - squats, deadlifts, bench, etc. - and am looking for a good pair of shoes, rather than wearing my running shoes. (Ideally I'd like them to be able to be used for CrossFit metcons and exercises like TGUPs, burpees, etc.). I think I'm looking for zero drop. Chucks? No Bull?

I don't want a squat or deadlift-specific shoe - I had a pair of Rogue's in the past when I did Starting Strength years ago - because they seem too niche, even if they are the *best* for their intended purposes (I'm okay sacrificing a little mobility/range for a more utilitarian shoe uses). Open to listening to an argument against this but not sure I want to go "all in" on such a specific shoe.

Thanks.

If you have a wide toe grab Reebok Nanos. If you don't, get Metcons. I've switched to deadlifting and squating in bare feet, but I also have a whole home gym so I don't get any side eyes. Barefoot gives you a greater connection to the floor and encourages greater stability.

For Olympic movements that aren't in a WOD or AMRAP, then I'm wearing my Adipowers.

I was in the local anytime fitness/lunk alarm place today for a workout and did everything in my Nanos, including squats and power cleans.

Edit - Great thread, lots of good discussion. I got hit by a car when I was 18 and fractured my right tibia in a few places, and my knee was shattered. I've got a 4-6" imbalance in hip hinging from that so it takes a lot of work to stretch it out. Big thumbs up on front squats, back squats and deads for skiing. Also a big fan of the nordic hamstring curl and leg blasters.

[BeHuWe]

Bringing this back up....

Any suggestions on lifting shoes? I'm planning to get back into the weight room a bit more - squats, deadlifts, bench, etc. - and am looking for a good pair of shoes, rather than wearing my running shoes. (Ideally I'd like them to be able to be used for CrossFit metcons and exercises like TGUPs, burpees, etc.). I think I'm looking for zero drop. Chucks? No Bull?

I don't want a squat or deadlift-specific shoe - I had a pair of Rogue's in the past when I did Starting Strength years ago - because they seem too niche, even if they are the *best* for their intended purposes (I'm okay sacrificing a little mobility/range for a more utilitarian shoe uses). Open to listening to an argument against this but not sure I want to go "all in" on such a specific shoe.

Thanks.

A bare foot/bearfoot/minimalist zero drop shoe. If you aren’t preforming Olympic lifts and your goal is just basic strength training then you should stay away from a shoe with a heel that is designed to increase mobility because of the depth required for Oly lifts. Unless you have an ailment that severely hinders your ankle mobility. Then go for it.

But if all you’re looking for is a shoe that facilitates a strong base look to any minimalist brand (xeros, bearfoot, vivo, etc)


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[XavierD]

Whichever shoe allows you to lift the most weight. If that has an Olympic heel do that, Chuck’s wear those, if it’s a pair of crocs wear those. You’re in the gym to get stronger, which means the more weight the better. Don’t impose artificial limitations on your progress in the name of athleticism or balance.

Everyone’s body is different. Different ankle mobility, tib/fib length, femur length, hip mobility, etc. what works for someone isn’t necessarily going to work for someone else. That said, generally an Olympic weight lifting shoe will allow someone to produce more power in a greater ROM in the squat, allowing them to train more efficiently

[bry]

Two solid perspectives. I like flat shoes and will bring in a wedge sometimes for a different feel.

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[bean]

Bringing this back up....

Any suggestions on lifting shoes? I'm planning to get back into the weight room a bit more - squats, deadlifts, bench, etc. - and am looking for a good pair of shoes, rather than wearing my running shoes. (Ideally I'd like them to be able to be used for CrossFit metcons and exercises like TGUPs, burpees, etc.). I think I'm looking for zero drop. Chucks? No Bull?

I don't want a squat or deadlift-specific shoe - I had a pair of Rogue's in the past when I did Starting Strength years ago - because they seem too niche, even if they are the *best* for their intended purposes (I'm okay sacrificing a little mobility/range for a more utilitarian shoe uses). Open to listening to an argument against this but not sure I want to go "all in" on such a specific shoe.

Thanks.

I lift barefoot but my wife has used nobulls for quite a while and likes them, I think she's on her second pair now. If I were getting shoes to lift in I'd probably go the same route.

[EWG]

I have Nike Metcons I got really cheap somewhere online and like them quite a bit.

[PeachesNCream]

Whichever shoe allows you to lift the most weight. If that has an Olympic heel do that, Chuck’s wear those, if it’s a pair of crocs wear those. You’re in the gym to get stronger, which means the more weight the better. Don’t impose artificial limitations on your progress in the name of athleticism or balance.

Everyone’s body is different. Different ankle mobility, tib/fib length, femur length, hip mobility, etc. what works for someone isn’t necessarily going to work for someone else. That said, generally an Olympic weight lifting shoe will allow someone to produce more power in a greater ROM in the squat, allowing them to train more efficiently

I respectfully disagree here. I get the concept of more weight, more strength but I don't think it's functional strength and unless you're a strongman I don't get the point of strength unless its functional. For example, I don't squat with a belt, the belt supports the back and your core. Why would I was quads that will injure my back if I use them to full potential? Yes you have to go down in weight but in my mind its worth it to help the back and core match the strength of legs. So to answer the question of what shoes, I'm a fan of barefoot or barefoot shoes. I like vivos

[Stuntmonkey]

Whichever shoe allows you to lift the most weight. If that has an Olympic heel do that, Chuck’s wear those, if it’s a pair of crocs wear those. You’re in the gym to get stronger, which means the more weight the better. Don’t impose artificial limitations on your progress in the name of athleticism or balance.

Everyone’s body is different. Different ankle mobility, tib/fib length, femur length, hip mobility, etc. what works for someone isn’t necessarily going to work for someone else. That said, generally an Olympic weight lifting shoe will allow someone to produce more power in a greater ROM in the squat, allowing them to train more efficiently

Yes and no. Simply just using a weightlifting shoe like the Adipower or Nika Romaleos from the get go is a great way to injure yourself because you're immediately utilizing a lifting aid. The better approach is to assess things like your ankle and hip mobility, and then work on stretching those to help with range of motion. Just like with belts, you're MUCH better off learning how to diaphragm breath than going straight for a belt.

I'm a big fan of the "hit your max" approach. Once you hit a respectable max without lifting aids, utilizing them to help build a stronger foundation from there onwards is a good idea.

[XavierD]

I respectfully disagree here. I get the concept of more weight, more strength but I don't think it's functional strength and unless you're a strongman I don't get the point of strength unless its functional. For example, I don't squat with a belt, the belt supports the back and your core. Why would I was quads that will injure my back if I use them to full potential? Yes you have to go down in weight but in my mind its worth it to help the back and core match the strength of legs. So to answer the question of what shoes, I'm a fan of barefoot or barefoot shoes. I like vivos

Is your squat the only way you are stimulating muscle growth and adaptations in your back? I hope not, since it’s just an ok stimulus. If no, might it make sense to make reasonable adjustments to your squat like adding a belt (which supports your core not your back but whatever), adjusting form, etc. to enable you to mitigate excess stimulus to your back which you are likely targeting with other, more effective exercises?

One thing to note, is that often the stimulus from squatting is enough to fatigue the back, but not enough to really help it grow/strengthen efficiently. Minimizing this stimulus can really help with overall fatigue management and training productivity.

[XavierD]

Yes and no. Simply just using a weightlifting shoe like the Adipower or Nika Romaleos from the get go is a great way to injure yourself because you're immediately utilizing a lifting aid. The better approach is to assess things like your ankle and hip mobility, and then work on stretching those to help with range of motion. Just like with belts, you're MUCH better off learning how to diaphragm breath than going straight for a belt.

I'm a big fan of the "hit your max" approach. Once you hit a respectable max without lifting aids, utilizing them to help build a stronger foundation from there onwards is a good idea.

How does squatting with a shoe increase your chance of injury? By allowing you to be better balanced under load? I’d challenge you to find a bunch of people new to lifting and watch them squat with and without a wedged shoe. Which one looks more dangerous to you?

Being ‘more natural’ doesn’t make anything safer. Unless you’re actually competing in a barbell based sport, it’s all just a means of adding muscle, strength and strength endurance. You then use that to better perform in the world, doing a wide variety of movements that are only loosely approximated by the actual weight lifting your doing in the gym. Placing any barrier to achieving that seems to just be a less efficient use of time

Also, a belt without proper breathing doesn’t really do anything - but using one requires proper training and technique somewhat unique to using a belt. If you’re going to train or compete with a belt, learning how to use one shouldn’t be negated. I don’t use a belt, but that is more to do with not wanting to mess with one.

When lifting, ask yourself why are you doing that movement. Follow up by, is this the way I can best stimulate the muscle(s) I’m looking to improve in a manner I can safely perform.

The reality is once you add a barbell/DB you’ve moved pretty far from specific strength to general strength for non barbell sports. Just build strong muscles, go use them doing whatever it is you’re building strong muscles for.

To get back to the root of the thread, this is why leg extensions aren’t worthless. They provide an efficient and effective method of building leg strength without enduring additional stimulus on other areas of the body which might be pre fatigued, recovering from some sort of injury, or just don’t need any more stimulus.

[Dantheman]

How does squatting with a shoe increase your chance of injury? By allowing you to be better balanced under load? I’d challenge you to find a bunch of people new to lifting and watch them squat with and without a wedged shoe. Which one looks more dangerous to you?

Most peoples' ankle mobility is pretty shit, so yeah, I'd agree that most people will probably squat better in a shoe with some heel lift.

[Stuntmonkey]

I guess y'all missing the point; You're significantly better off improving your ankle mobility through stretching and other methods than reaching for a crutch to help you without doing anything else.

Will using a weightlifting shoe help you? For 95% of people yes. Should it be your go to rather than learning how to do something properly without assistance? No.

[waxloaf]

Not sure that disagreeing with you means that folks are missing the point - sounds like you have different goals and opinions than others.

For what its worth, I have personally spent a lot of time increasing my ankle mobility over the last decade, and my squat (barefoot) is as good in my mid-30s as its ever been. That being said, I don’t begrudge anyone who uses lifting shoes, and if I were to do olympic lifts I would absolutely use them. I’m also a big fan of belts for heavy lifts — the sensory feedback you get from a belt when your core is properly tight is really hard (impossible for me) to replicate without one.

In short - different strokes for different folks. None of this stuff is useless, it just depends on your personal goals and body.

[2FUNKY]

So this is turning into the “All season tire thread”. Lol


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[Stewy30]

I guess y'all missing the point; You're significantly better off improving your ankle mobility through stretching and other methods than reaching for a crutch to help you without doing anything else.

Will using a weightlifting shoe help you? For 95% of people yes. Should it be your go to rather than learning how to do something properly without assistance? No.

Crazy idea, how about one works on their ankle mobility while building their squat with heel lifts , and move away from it once their ankle mobility improves? They don’t have to be mutually exclusive.

[BeHuWe]

I guess y'all missing the point; You're significantly better off improving your ankle mobility through stretching and other methods than reaching for a crutch to help you without doing anything else.

Will using a weightlifting shoe help you? For 95% of people yes. Should it be your go to rather than learning how to do something properly without assistance? No.

Plus 1 for this. Braces and assistive devices are great if you’re competing in a lifting event. But if your goal is just to get stronger and your asking a forum of dentists and ski bums you probably need to improve fundamentals before adding any assistives to increase the load.

Back on topic, Leg extensions are also a great way to increase volume when the body is already fatigued.


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[Stuntmonkey]

Crazy idea, how about one works on their ankle mobility while building their squat with heel lifts , and move away from it once their ankle mobility improves? They don’t have to be mutually exclusive.

Look buddy, I don't know who you think you are coming in here with compromises. It's one side of the isle only!

Wait this isn't the politics forums.

[californiagrown]

Back on topic, Leg extensions are also a great way to increase volume when the body is already fatigued.

A wonderful assistance exercise, best used (IMO) over higher rep ranges.


I wear a belt for my top end working sets of squats. I could likely still hit my rep goal without the belt, but the belt allows me to train maximal strength in my legs with a much reduced risk of injury to my back. And the #1 goal of weight training is to NOT GET INJURED.

I also have a pair of wrist wraps i used to throw on every so often for pressing when my wrist felt wonky, and i use a pair of straps for rows and pullups when im rundown, or want to really focus on mind-muscle connection. Saying thats bad is as dumb as saying a smith machine is bad. Its a tool in the toolbag, and has great applications.

[NW_SKIER]

So this is turning into the “All season tire thread”. Lol


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Bro, I use one type of shoe for all my weightlifting. It has traction in all conditions.

[californiagrown]

Bro, I use one type of shoe for all my weightlifting. It has traction in all conditions.

I find that after a season of use, the CrossTrain shoes first layer of rubber really wears off and performance falls off a cliff. It really doesnt make sense to only have 1 set of shoes if you train much at all. You need a dedicated pair for the conditions you train in.

[Shorty_J]

So this is turning into the “All season tire thread”. Lol


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You mean almost every thread on TGR?

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[Falcon3]

You generally want to lift in a position that mimics the actual exercise you’re trying to get better at. This recruits the correct muscle fibers on the neuro level.

That said, I only squat wearing ski boots. Sometimes I throw the fart bag on for some heat acclimatization/sweat therapy too.