My preference for barefoot deadlifting versus wearing cushioned shoes
For years I trained in whatever runners I had lying around, then moved to a pair of dedicated lifting shoes once I took deadlifts more seriously. The change came after a long stretch of nagging lower-back tightness that I could not pin down, and after one frustrating session at a garage gym in Marrickville, I ditched the shoes for the remainder of the warm-up. The barbell moved differently, my feet felt planted, and I have barely gone back since.
Plenty of Australians train barefoot or in socks at home setups, especially as more people convert spare rooms into lifting spaces during the cost-of-living squeeze. Commercial gyms in Melbourne, Brisbane and Sydney still expect shoes on the platform for hygiene and safety reasons, so the choice often comes down to context. This is a personal take, not gospel, but it is the approach that has stuck with me.
Why I started deadlifting barefoot
I first noticed the difference during a hypertrophy block where my deadlift stalled around 140 kilograms. A coach at a small studio in Newtown suggested I drop the heel cushioning and see what happened to my hip position. Within two weeks my bracing felt tighter and my knees tracked more consistently on the way up. The lift moved from a place of uncertainty to something I could repeat session after session.
The mechanics made sense once I read up on it. Without a raised heel, the foot sits flat on the floor, which encourages a more neutral ankle and a deeper hinge without forcing the torso forward. For someone with average mobility who trains in a small space and does not want to rely on blocks every session, going barefoot became the simpler path. I kept a pair of flat-soled shoes for travel days and away competitions, but at home the floor was enough.
What cushioned shoes still offer
I am not anti-shoe. When I trained at a chain gym in Adelaide, the staff pointed out that the rubber sole of a proper deadlift shoe gives consistent traction on smooth platforms that some barefoot lifters slip on. Squat-style lifters with limited ankle dorsiflexion also benefit from the elevated heel, which keeps the chest up under heavier loads. There is a reason IPF-approved shoes are everywhere in strength circles across Australia.
There is also the practical side. Public gym floors are not always spotless, and a stray piece of glass or a dropped pin from a fellow lifter can turn a barefoot session into a trip to the podiatrist. I keep my minimalist shoes in the bag for those days and for any session where I am unsure of the platform surface.
Ground feel and proprioception
The biggest change I notice barefoot is the feedback loop between my feet and the floor. Pressure shifts, weight distribution, the moment my heel wants to lift, all of it shows up earlier when there is no foam between me and the ground. I find I cue my setup faster, which matters when I am doing working sets between meetings and only have forty minutes on the clock.
Recovery has been the surprise. I no longer get the same post-session shin splints I used to blame on volume, and my knees feel less cranky on the day after a heavy pull. None of this is scientific proof, but the trend is consistent across a couple of training years and a few different gyms around Sydney's inner west.
What I see in Australian gyms
Walk into any CrossFit affiliate or strength-focused studio in Surry Hills or Fortitude Valley and you will see a mix. Powerlifters tend to wear shoes, Olympic lifters wear them too, and the general population tends to train in whatever is comfortable. Online forums like the Australian fitness subreddit swing both ways, with regional differences. Country gyms often have rubber floors that grip well, while city franchises with polished concrete can be slippery under socks.
Australian Institute of Sport research on lifting mechanics gets shared widely in coaching circles, and most of it assumes a stable foot regardless of footwear. That neutrality has made it easier for me to defend the barefoot choice without sounding like I am running a crusade. Plenty of mates still pull in their Nike Romaleos and pull bigger numbers than me, and that is fine.
How it fits with the rest of my training
Deadlifts sit inside a wider program that includes sled pushes, carries and the occasional long run along the Coogee to Bondi coastal walk. I treat the barefoot choice as part of a bigger picture about feedback and joint-friendly loading, and it pairs naturally with the conditioning work. If you are curious how I tie the lifting and the cardio together without ruining either, I wrote about combining strength and cardio in one workout recently.
For most lifters in shared facilities, a flat-soled minimalist shoe is probably the realistic middle ground. For home setups with a wooden floor or stall mats, going barefoot is worth a try. The risk is low, the cost is zero, and you might find your setup feels more solid from the first rep.
Side-by-side comparison
| Factor | Barefoot | Cushioned lifting shoes |
|---|---|---|
| Heel height | Flat, neutral ankle | Elevated heel |
| Foot proprioception | High | Reduced by sole |
| Best for | Deadlifts, hip-hinge work | Heavy squats, Olympic lifts |
| Traction on smooth floors | Variable | Consistent |
| Cost | Free | $150 to $400 AUD |
| Hygiene risk in public gyms | Higher | Lower |
Where barefoot makes sense
- Garage or spare-room setups with rubber matting
- Lifts focused on hip hinge mechanics
- Sessions where you want sharper foot feedback
- Travelling and training in hotel gyms with clean floors
Where cushioned shoes earn their spot
- Public commercial gyms with polished concrete
- Lifters with limited ankle mobility
- Heavy squat days above 1.5 times bodyweight
- Competitions where federation rules demand footwear
The takeaway
If your goal is more consistent deadlifts with fewer nagging twinges, try two or three sessions barefoot on a clean surface and pay attention to where your weight sits through the lift. If your goal is a bigger squat or you train on slick floors, a flat pair of lifting shoes is worth the spend. The best choice is the one that lets you train often, recover well, and enjoy the work, which is the same advice I would give anyone walking into a lift in Parramatta or Perth.