Dedicated weightlifters know the importance of a stable weightlifting shoe. It keeps you locked down through all of your lifts, helps you maintain good form, and keeps you injury free during your training.

In order to keep you locked down and in the proper form to excel during your lifts, training in a standard but stable trainer like the Adidas Powerlift 3 or the new and improved Nike Romaleos 3 is very beneficial.

Dr. Brad DeWeese, head performance coach at the East Tennessee State University Olympic Training Site, is a proponent of his athletes using proper weightlifting shoes during their training sessions. So far Dr. DeWeese has only heard positive things from his athletes about the new Romaleos.

“Honestly I really like the Romaleos, the plastic in the heel is super stiff,” He said. “I have heard from my athletes that toward the front of shoe there is a lot more flex, which they feel allows them to hit better positions while lifting.”

We broke down the weightlifting shoe to give you a better idea of its upgrades from its predecessor:

The Strap

One of the most important pieces of the Romaleos 3 is the locked-down fit, which you get through multiple features. None are more important though than the strap on the shoe’s upper. The Romaleos 2 offered two skinny straps, with one placed up high and one down low. This model instead offers one wider strap that wraps around your midfoot, for that comfortable, secure feel.

Flywire Technology

Throughout the Romaleos 3, Nike’s Flywire technology is used to give the weightlifter a comfortable fit that keeps your foot from moving inside of the shoe. This feature isn’t very noticeable, but it can be seen surrounding the eyelets on the shoe, giving your foot that tight, glove-like fit.

Heel

The Romaleos 3 boasts the large, stable, plastic heel found on previous models. This heel is lighter and a tad bigger than the last models’ to offer more cushion, which is important for extra strength during deadlifts and squats. The heel also features a honeycomb pattern, which removes weight with its cut-out but stable style.

Ventilation

This Romaleos 3 was made to keep your feet from sweating as much as they did in prior models. The shoe offers built-in mesh slits near the toes that offer breathability, and ventilated mesh near the ankle and tongue of the shoe. These added holes and slits help to circulate more air around your foot, keeping sweat away.

“The Romaleos have done a great job,” DeWeese said. “They are stiff, they are secure, they’ve got the needed heel lift, and they’ve been able to withstand a year or two of training for people on the road which is awesome.”

Having a stable training shoe for weightlifting is important, and something DeWeese advocates for instead of a running or flat platform shoe.

“When you try to go into the weight room with a typical running shoe or even Chuck Taylors, a really flat shoe,” he said. “The shoes are stable, but what you don’t notice is that you have a lot of compression that comes through the shoe’s foam.”

“Running shoes are meant to displace some of the force that occurs during the impact of running, DeWeese said. But you actually want to use those forces in the weight room.” The lack of compression during your lifts, he also said, results in a more proper form which will work your muscles harder and help make you a better athlete down the road.

At eastbay.com we are advocates of making the right footwear choices when it comes to your training. No matter how you train, step up your workouts this season and tag us in a photo of your training shoe using #Prepare4Greatness.