Why Running Shoes Are Holding Back Your Clean (And What to Wear Instead)

Running shoes are built with a cushioned, compressible sole designed to absorb impact on hard concrete — exactly the wrong quality for lifting. When a lifter drives hard into the ground at the start of a movement like the clean, that soft foam absorbs and unevenly distributes the force instead of letting it transfer straight into the barbell.

Squat University points out that this doesn't mean running shoes ruin every lift. In fact, the caption notes that if you're just learning the clean with an empty bar or light weights, running shoes "aren't the end of the world." The problem shows up once the weight — and the force you need to produce — goes up.

Lifting in cushioned shoes is, in Squat University's words, "similar to lifting on top of a bunch of gummy bears." It feels soft and comfortable underfoot, but that softness comes at the cost of stability exactly when you need a firm base.

During the drive phase of a lift, the foam compresses unevenly under the barbell's load. That compression eats up some of the force that should be transferring from your legs, through your feet, into the bar — making an already hard lift harder than it needs to be, even for a strong, technically sound athlete.

Weightlifting shoes solve this by using a stiff, incompressible sole that creates a firm connection between your foot and the floor. Instead of energy disappearing into soft foam, it transfers efficiently from the ground into the barbell.

According to Squat University, a hard-bottom weightlifting shoe like the Tyr Sport L-2 shown in the video also improves technique and force production efficiency — giving a lifter a better foundation to build on top of. The caption frames this as one of the simplest upgrades you can make for both performance and stability once you start lifting heavy or training seriously.

The right choice depends on how heavy and serious your training is, according to Squat University.

For beginners with an empty bar, running shoes are a non-issue. Once the weight climbs, switching to a hard-soled shoe removes an unnecessary limiter on performance.