Weightlifting & Squat Shoes

Weightlifting shoes give you a raised, incompressible heel and a hard, flat sole. The heel lets you sit deeper in a squat with a more upright torso, which helps if you have limited ankle mobility or a long femur, and the solid sole means the force you put into the floor goes into the bar instead of into foam. That is why Olympic weightlifters wear them for snatch and clean and jerk, and why many powerlifters wear them for high-bar or Olympic-style squats.

How to choose

Heel height is the first decision. Most lifting shoes sit between 15mm and 21mm. A higher heel (around 20mm) suits lifters with tighter ankles, taller lifters, and anyone who squats high-bar or does the Olympic lifts. A lower heel (around 15mm) is a middle ground for lifters who also front squat and want something that doesn't feel like a wedge.

Fit and width come next. Nike Romaleos run narrow and small; most people go half a size to a full size up from their street shoe. TYR's L-2 has an anatomical toe box that is noticeably wider at the forefoot, so if you have wide feet or you are used to barefoot-style shoes it will feel more natural. Nike Savaleos sit between the two.

Then think about what you actually do in them. If you only squat and do the Olympic lifts, a dedicated lifting shoe is the right tool. If you also deadlift, most lifters change into a flat shoe for that: a raised heel pushes you forward at the start of a deadlift and adds range of motion. Our flat shoes collection covers Avancus, Notorious Lift and other zero-drop options for deadlifts, bench and general training.

The range at City Strength

Nike Romaleos 4 is the benchmark. A 20mm heel, a rigid TPU midsole, wide dual straps over the laces and a broad, flat outsole that does not move under a heavy squat. It is the shoe you see most often on competition platforms and it is built to take years of use. Available in White/Black and Black/White at full price, with earlier colourways on clearance while stock lasts.

TYR L-2 Lifter is the alternative for lifters who find the Romaleos too narrow. It has a 21mm heel-to-toe drop, a patented anatomical toe box that lets the toes spread, a reinforced heel counter and a single midfoot strap. Several colourways are in stock. If you want the stability of a lifting shoe without a cramped forefoot, this is the one.

Nike Savaleos is the entry point. A lower heel, a rigid midsole and the same wide strap over the laces, at a lower price. It is a good first lifting shoe, and a good second pair for lifters who want a lower heel for front squats and cleans.

Sizing

Nike Romaleos: order half to one size up from your usual Nike size. Nike Savaleos: true to size for most, half a size up if you are between sizes. TYR L-2: true to size; the wider toe box means you do not need to size up for width. All lifting shoes should fit snugly through the midfoot and heel with the strap done up, with a little room at the toes. If you are between sizes, message us with your foot length before ordering and we will tell you which size to take.

Common questions

Are weightlifting shoes worth it for squats? If you squat high-bar, front squat, or struggle to hit depth with an upright torso, yes. Most lifters find they squat deeper and more consistently the first session in them. Low-bar squatters with good ankle mobility often prefer a flat shoe.

Can I deadlift in weightlifting shoes? You can, but it is not ideal. The heel raises your hips and lengthens the pull. Sumo deadlifters sometimes use them for the wider stance; conventional pullers are better off in a flat shoe or slippers.

Weightlifting shoes vs squat shoes: the same thing. "Squat shoes" is the gym name for a raised-heel lifting shoe.

Are they allowed in powerlifting competition? Yes. Romaleos, Savaleos and the TYR L-2 are all used in IPF-affiliated competition for squat and bench; check your federation's current equipment rules if you compete.

How long do they last? With normal use, three to five years. The soles are hard and do not compress like a trainer, and the straps and uppers are the usual first point of wear.

Every pair ships from our Sydney warehouse. Visit us in store to try them on, or order online with fast Australia-wide delivery.