Monday, July 25, 2011

Heel height - what the right heel size is incredibly important

Would Superman give up another superpower?  Well, lifting in a heel that is too low will do just that. 

The other day I was training in an undisclosed location on the West Coast.  To my amazement, someone actually referred to the Risto's I was wearing as "high heeled shoes".    About 3 years ago, people would ask me why the Risto heel was "so low"; now, I'm asked why is it "so high".  This is laughable -- the heel hasnt changed! What has changed is marketing to strength athletes.

The Great Heel Dupe- 
It seems over the past few years the industry, in an effort to broaden their customer base, began to bastardize the weightlifting shoe design.   We now see "sneaker like" shoes with low soft heels-- as if shoe manufacture's are coaxing the weary out of their crosstrainers into quasi lifting shoes.

The problem is a classic one of poor, suboptimal design.  Whenever you take a specialized tool and try to dumb it down, you make it far less effective at its purpose.   Further, the newer shoes show increasingly inferior materials. 

What is more interesting are the social dynamics at play of adoption. Unfortunately, there is an entire population of lifters who are now giving away kilos off their lifts, pounds off their squats by wearing a shoe which is too supple and too low a heel height. 

Wood heel is superior
A wood heel is just the right mix of hardness, yet, flexibility in the right positions.  Further, a wood heel is a better match to the frequency response of wooden platforms which most people lift on. 

 In contrast, newer shoes use cork, injection mold plastic, and EVA --these are inferior to the woods still used in the Risto's. For specifics, just look up the tensile properties of EVA (the latest cheep heel filler) and cork. Both are much softer than hardwoods.  Even the wikipedia entry on  EVA describes it as a soft material. In lifting soft=bad, because soft heel compress and act as dampers, damper suck the energy out of your lift!

The opposite problem are injection mold plastics. These are way to heavy and inflexible.  They are less ductile than wood alond the bending axis in the jerk.

Here's a little youtbe video I made just for you (I'll have to redo the audio, but here it is for now):


The right heel size and construction-
Most people need over an inch heel to get into the power position.  About a 1.25 inch heel proportionate to foot length is optimal for squats, snatches, and clean and jerks.  The heel allows the lifter to maintain leverage. It permits solid contact of the foot to the floor as the lifter pushes out of a squat or against the floor in a pull.  Further, in a deep squat the higher heel prevents the lifter from caving forward onto their knees or curling their back. 

A flat heel will cause most lifters to have too wide a stance in their start position as well as in the catch of their snatch or clean. This puts excessive stress on the joints and knees with such oblique angles in the hips to make up for the lack of heel. Ever see someone squat with their heels come up?

What about bodybuilders and powerlifters? -
I have seen professional bodybuilders move to a shoe with a heel when they squat such that they wil hit their hammies in the squat. Further, it prevents excesisve strain on the back and other injuries.

Powerlifters typically use shoes, like the Risto, to squat.  For powerlifters who deadlift with a wide stance, they will use a second pair of flat shoes to deadlift.  Again, you got to use the right tools for the job--using a sort of flat "lifting shoe" with a plastic heel is not going to help your deadlift or your squat.  The only deadlifters I've seen use "low heel" "lifting" shoes are a very niche group that follow starting strength.

107 comments:

Anonymous said...

hi Gwen
When you say 1.25 inch heel do you mean total heel height or the difference between the sole height at the front of your shoe compared to the back of the heel?

The 0.75 inch seems to be popular these days, thats nearly half an inch different to Ristos. My back hurts so much less in Ristos than Dowins and i put it down to the height difference.

Anonymous said...

Death to the 3/4" heel height!

Thank goodness I'm not the only one bothered by the popularity of the 0.75" heel height.

I have plenty of ankle mobility, but I always found my heels happiest at a little over an inch high when I have to squat deep with an upright torso as in the Olympic or front squats and bottom of the snatch and clean. Old time bodybuilders knew enough to put their heels on a block for their deep squats, too.

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Unknown said...

Hi Gwen,

I'm looking to purchase some weight lifting shoes and came across your blog. Most of the big brands seem to sell shoes with 0.75" heel raise. Do you know if Risto, or anyone else, sell any with a higher raise? I am a size 8-9.

Thanks, Mark

gwen said...

Hi Mark and Anonymous,

I am sorry for my late reply. As this post is a couple years old, I did not realize I had new comments. Yes, Risto Sports Sells shoes with an overall heel height-- from the bottom of the floor to where the heel attaches to the upper- of about 1.2 to 1.25 inches proportionate to heel height.

We made the forefoot more flexible by changing the rubber outsole that is attached to the wood heel; in effect, our heel is a hair smaller than our previous models. We still are the only major brand with a leather upper and wood heel. Many hard woods have a higher ultimate strength than the plastics used in other brands heels (probably why wood is still widely used in the composites and maritime industries). Further, wood has a more desirable frequency response and plastic deformation to the wearers lifting.

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Anonymous said...
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Anonymous said...

Hi Gwen,

I'm looking for a shoe that has an effective heel height around 1.25-1.5" It sounds like the effective heels on your shoes is lower. It is possible to place an order for pair of shoes with a custom height heel?

Thanks,
Dan

IFA said...

You can also visit shoe inserts for height for more options.

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Lifting in Kazakhstan, Temirtau, Ilyin's former gym

Lifting in Kazakhstan, Temirtau, Ilyin's former gym
In Temirtau, Kazakhstan. Still, unable to do any overhead work from a ligament tear, I'm just rehabbing with pulls to retrain my muscles. Training next to me is the Youth and Junior team of Temirtau. Ilya Ilyin used to train in this facility as a junior. As well as a recent Junior World Champion, Maksim

Snatching 92kg at the Risto Olympia Cup

Snatching 92kg at the Risto Olympia Cup
This was the 2nd highest snatch in all of the USA for 2014 in official competition for women's 69kg weight class. The only athlete to snatch higher was Jenny Arthur with 98kg. At the time, she was lifting for USAW weightlifting club Risto Team.

Oscar Figueroa,Olympic Silver Medalist, World medalist 2009

Oscar Figueroa,Olympic Silver  Medalist, World medalist 2009
Pictured at Salitre with Oscar Figueroa in center.

Popular Posts

Carlos Andica training with Coach Ivan

Carlos Andica training with Coach Ivan

Arnold, Carlos & Joni Andica

Arnold, Carlos & Joni Andica
Right before Coach Ivan consulted Carlos for the 2011 Pan AM Games, where he broke a Pan AM record. These guys were unofficially competing for Risto Team at the 2011 Arnold.

Shoe porn

Shoe porn
Russian boots, classic weightlifting shoes with modern shoe technology. Exquisite full leather upper, wood heel, rawhide forefoot, natural rubber outsole. One of a kind.

Documenting history of singlets

Documenting history of singlets
USAW national team member in Risto Singlet

Ivan in the Warm-up room with the Andica Brothers

Ivan in the Warm-up room with the Andica Brothers

Leidy Solis- PAN AM Champion 2009

Leidy Solis- PAN AM Champion 2009
Leidy in winning form, she's wearing risto weightlifting shoes. Congratulations Leidy!

Exceeding expectations -Archive

Exceeding expectations -Archive
Classic weightliftng shoe design with modern accents. These were produced by Risto Sports

In Iceland

In Iceland

Coach Jonny Pan AM champ

Coach Jonny Pan AM champ
Afternoon coach, doing pwr cleans while his lifters finish up

shoeporn

shoeporn
note pawprints

Abs

Abs
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Shoeporn-Custom Weightlifting shoe history

Shoeporn-Custom Weightlifting shoe history

Documenting shoe history

Documenting shoe history
first commercial shoe marketed to youth sizes

Bucharest Training Center

Bucharest Training Center
Ramanian Coach Doru, Ivan, Romanian Lifter Eiza

Nikolai Stoichkov- JR Bulgarian Lifter, son of Zdravco Stoichkov

Nikolai Stoichkov- JR Bulgarian Lifter, son of Zdravco Stoichkov
Training with a pair of Botev shoes. These shoes take a beating of 18000 to 20000 reps per year and heavy loads 90-100% - Also known as the Bulgarian system.

sweet singlet

sweet singlet

Future Champion- Tough lifters wear pink!

Future Champion- Tough lifters wear pink!
Gwendolyn Rojas getting ready to snatch 60kgs at 20kg bodyweight and 4 years old.

Stoichkov in Action

Stoichkov in Action
Coach Stoichkov adjusting my starting position.

Ivan giving training advice in Frankfurt Oder

Ivan giving training advice in Frankfurt Oder
Here Ivan, as a coach, is giving lifting advice to German Junior lifters at the Olympic Training Center in Frankfurt Oder, Germany. Yes, Ivan is fluent in German and is speaking German to the lifters.

Working out with the Champs

Working out with the Champs
Gwen squatting wth Georgiev, Peschalov, and new lifter in background

Training in Bulgaria - Gwen and Coach Zdravco Stoichov

Training in Bulgaria - Gwen and Coach Zdravco Stoichov
Stoichov is coach of Peschalov, Georgiev, etc. Also of key interest: Similar to USA lifters missing out on their chance to medal at the 1980 Olympics , at the time of the boycotted '84 Olympic Games, Stoichkov outlifted the LA Games Gold Medalist at the Friendship Games/ Druzhba Games. The Druzhba Games were held in 1984 by Eastern bloc countries not participating in LA.

Ivan with Nikolai Gergov, Bulgarian Wrestling Champion

Ivan with Nikolai Gergov, Bulgarian Wrestling Champion
Ivan with the Greco wrestling world champ, Nikolai Gergov, after their workout. I still think its uncanny how elite athletes from multiple sports would just show up at Slavia for a workout (....and atleast one ask for lifting advice). Again, overall, Bulgarian athletes were humble or, rather, didn't "have an attitude" in the gym.

Gewichtheben - training at the German Olympic training center in Frankfurt am der Oder

Gewichtheben - training at the German Olympic training center in Frankfurt am der Oder
Me with the German Junior Team and Coach/German Olympian Lars Betker

Documenting shoe history: Coach Burgener Shoe

Documenting shoe history: Coach Burgener Shoe
A wonderfully patriotic, Americana themed shoe and T-shirt. GO USA!!!

Gwen posing with Peschalov

Gwen posing with Peschalov

Stoichkov during competitive years

Stoichkov during competitive years
Vintage photo of Stoichkov winning international Championship

Rumy, Bulgarian lifter

Rumy, Bulgarian lifter
Rumy,75kg lifter, stops by for a light workout in Slavia, Bulgaria

Botev stops by Slavia

Botev stops by Slavia
Gwen, Stefan Botev (multi-time Olympic Medalist and world champion), and Ivan

Gwen with Power Clean/slpit jerk with 80kg

Gwen with Power Clean/slpit jerk with 80kg
First workout in Slavia.

Size perspective for youtube video

Size perspective for youtube video
In Beijing, junior lifter

Ivan and Eric, the speedskater

Ivan and Eric, the speedskater
After a hard work out, Ivan and Eric go summertime cycling in Maine. Eric is a competitive Speedskater and a proud owner of weightlifting shoes. Ahhh ...nothing like summers in Maine!!

Stefan Georgiev

Stefan Georgiev
World and European Champion, 62kg. Rooting for him to medal in the 2008 Olympic Games!

Hanging out with Weighlifting heroes

Hanging out with Weighlifting heroes
Peschalov, Stoichov, self, and husband

Old Stuff - shoe porn

Old Stuff - shoe porn

Peschalov and Coach

Peschalov and Coach
Peschalov trained with Stoichkov leading up to his Gold medal win in 2000 Olympic Games

Training in Kennedy, Bogota

Training in Kennedy, Bogota

Euvgeni Popov, Stoichov, and Gwen

Euvgeni Popov, Stoichov, and Gwen
Popov - 1980's Bulgarian weightlifting team, also accomplished power lifter and strongman competitor.

Beijing - Gongti Area

Beijing - Gongti Area
Gwen lifting at second training location in Beijing near Workers Stadium, Gongti

Sylvia, Bulgarian Junior lifter, wearing Botev shoes

Sylvia, Bulgarian Junior lifter, wearing Botev shoes
Schoolage Champ, one of Stoichov's newer lifters. Sylvia also trains in Botev shoes. Her pair is also several years old and has lasted over 18K reps per year!

Romania - Training Center in Bucharest

Romania - Training Center in Bucharest
Me trining with Romanian lifters in Bucharest. Former USAW National Coach, Dragomir Ciroslan, had once lifted in this gym.

Wrestling World Champion (Greco) Nikolay Gergov working out in Slavia (BG), me in background

Wrestling World Champion (Greco) Nikolay Gergov working out in Slavia (BG), me in background
Nikolay Gergov is a Bulgarian Wrestling World Champion - Greco Roman 66kg category. Nikolai is already naemd to the 2008 Bulgarian Olympic Team. He is also competing at a meet at the Colorado Springs US OTC later this month (FEB 08). Anyhow, Nikolai just stops by for a workout in Slavia. He saw Ivan and I working out and asked Ivan for some technique coaching.

Gwen with Chinese coach of junior team at Chaoyang Ti Yu Chang (Beijing)

Gwen with Chinese coach of junior team at Chaoyang Ti Yu Chang (Beijing)
The coach pictured with me had won a gold medal in the snatch lifting against Karolina Lundhal (world champion) at the 1998 Worlds in Finland in 75Kg class.

Lifters in Bucharest

Lifters in Bucharest

Ivan with Coach Chiu, gongti area Beijing

Ivan with Coach Chiu, gongti area Beijing
After discussion of Chinese pull technique. Chiu is a former Junior World Champion.

Good Leather Smells good

Good Leather Smells good
Really, this was a Candid photo..."wow, this smells good"

Ivan Lifting in China - 2006

Ivan Lifting in China - 2006
Chinese training center, Chao Yang Ti Yu Chang in Beijing, a JR team pictured in background

Choayang Ti Yu Chang - Ivan with chinese junior lifters

Choayang Ti Yu Chang - Ivan with chinese junior lifters

Abigail Guererro, Almerimar, Spain 2004

Abigail Guererro, Almerimar, Spain 2004
In forefront, Abigail , who has been on the Spanish National Team, with teammates in background.

Me with Blessed Udoh, in Spain (DEC 2004)

Me with Blessed Udoh, in Spain (DEC 2004)
Blessed won the silver medal in 48kg at the 2001 World Championships representing Nigeria. She also trained in Bulgaria for the 2004 Olympics. Sadly to report that she died in Nigeria, last year.

Gwen lifting at Chaoyang Ti Yu Chang - Beijing,

Gwen lifting at  Chaoyang Ti Yu Chang - Beijing,
In Beijing, Chinese Juniors in background. Great kids, good sense of humor, listened to their formal coaches

Spain- Ivan and Miguel Borrazas

Spain- Ivan and Miguel Borrazas
Our good friend Miguel has coached Spain's national team.

Training Bogota

Training Bogota

Ivan with Coach Ediberto Barbosa, fmr Col natl team

Ivan with Coach Ediberto Barbosa, fmr  Col natl team

Mock Competition in Bogota

Mock Competition in Bogota
Gwen out snatches the challenger

Rick Bucinell, breaking master world record

Rick Bucinell, breaking master world record

Ivan arm wrestling Peschalov

Ivan arm wrestling Peschalov
My husband "attempting" to arm wrestle Peschalov with his good arm. Ivan remarked "Wow, he's strong..he was really trying to arm wrestle me" ..no kidding ....ha ha ha

Stuff you need to compete

Stuff you need to compete
Belts, singlets, knee and wrist wraps.

Little Gwen doing workout with new lifters

Little Gwen doing workout with new lifters

Me on Team USA which was sponsored by Risto Sports, 2010 University World Championships

Me on Team USA which was sponsored by Risto Sports, 2010 University World Championships
Me lifting for Team USA. We won 15 medals, Ivan was Assistant Coach to Team USA. We had no official uniforms-- until, THANKFULLY, Risto Sports donated gear such as USA polos and t-shirts, so we could at least match in some semblance of a uniform. The team got to represent our country well!

Tanya Morillas - 2004 in Spain

Tanya Morillas - 2004 in Spain
Training session at Almerimar. Subsequently, Tanya has been on Spanish national teams.

Dare Alabi , 77kg lifter (Nigeria)

Dare Alabi , 77kg lifter (Nigeria)
Nigerian lifter, Dare, lifting in Spain

warming up power cleans

warming up power cleans
Me training in Bogota Colombia