The best barefoot shoes for powerlifting are flat, zero-drop, and firm — a thin, incompressible sole with a wide toe box that gives you a stable, grounded base for the squat, bench, and deadlift. The biggest advantage is simple: one flat shoe covers all three lifts, so you brace the same way from your first squat to your last deadlift, and you do not swap footwear mid-session. For raw powerlifters who do not want a raised-heel Olympic shoe, a barefoot-style lifting shoe is the most versatile, most cost-effective choice.
Why do powerlifters use flat, barefoot-style shoes?
Powerlifting is about moving the most weight possible through three lifts, and every one of them is driven from the floor. A flat, firm sole keeps your entire foot grounded so force transfers cleanly into the bar with no energy lost to a squishy midsole. A thin sole also shortens the distance the bar has to travel on the deadlift and gives you direct feedback on where your weight sits.
Cushioned running shoes do the opposite: their soft foam compresses and shifts under heavy load, creating an unstable base that leaks force and wobbles exactly when you need to be locked in. That is why so many raw lifters gravitate toward flat shoes or bare-foot-style footwear for the squat, the bench press, and the deadlift.
Are barefoot shoes good for all three powerlifts?
Yes — and that all-in-one versatility is the whole point. Here is what a flat, zero-drop shoe does for each lift:
- Squat. A flat sole keeps you balanced over the mid-foot and lets you grip the floor and spread your stance for a stable descent. If you have the ankle mobility to hit depth comfortably, zero-drop is a strong squat platform. (If deep squatting feels limited, see our note on ankle mobility for squats.)
- Bench press. A firm, flat sole plants your feet for strong, stable leg drive that does not sink into foam — ideal for the common feet-flat bench style.
- Deadlift. A thin, zero-drop sole gets you as close to the floor as a legal shoe allows, shortening the range of motion and giving you a rock-solid, non-compressing base to pull from.
The one honest caveat is the squat: a raised-heel Olympic shoe can help lifters with limited ankle mobility hit an upright, deep squat. For everyone else, and for the pull especially, flat wins.
Barefoot shoe, Olympic shoe, or deadlift slipper?
Raw powerlifters usually choose between three footwear philosophies. Here is how they compare across a full meet or training day.
| Footwear | Sole & heel | Best for… | Tradeoff |
|---|---|---|---|
| Barefoot / zero-drop shoe (e.g. KRAFTBARE FORGE) | Thin, firm, 0 mm drop, wide toe box | All three lifts in one shoe; raw lifters | Squatters with tight ankles may miss a heel |
| Raised-heel Olympic shoe | Hard, ~19 mm raised heel | Deep squats with limited ankle mobility | Raises the bar on deadlifts; pricey; you swap for the pull |
| Deadlift slipper | Ultra-thin, minimal, flexible | The deadlift only, chasing minimum ROM | Little lateral support for squats; single-purpose |
| Cushioned running shoe | Thick, soft, elevated heel | Not recommended for heavy lifting | Compresses and wobbles under maximal load |
The barefoot-style shoe is the only option in that list that handles all three lifts well, which is why it is such a popular default for raw powerlifting. If you are torn between a flat shoe and a heel, our deep dive on zero-drop vs Olympic weightlifting shoes breaks down who each one suits, and deadlift slippers vs zero-drop shoes covers the pull specifically.
Are barefoot shoes legal in a powerlifting meet?
In almost every federation, yes — a flat, zero-drop shoe with a proper sole is meet-legal, and it is a common sight on the platform. What most rulebooks care about is that you wear actual footwear with a sole (bare feet and socks-only are typically banned), that the shoe meets any sole-thickness limit, and that it is in good condition. A barefoot-style lifting shoe like the FORGE satisfies all of that while still giving you a minimal, close-to-the-floor feel.
Rules vary by federation and change over time, so always confirm against your specific rulebook before you compete. We cover the details in our powerlifting meet shoe rules guide.
What makes the KRAFTBARE FORGE good for powerlifting?
The KRAFTBARE FORGE is a true zero-drop barefoot lifting shoe with a flat, incompressible sole and a wide toe box — exactly the platform raw powerlifters want. The flat sole keeps you grounded and stable across the squat, bench, and deadlift; the wide toe box lets your toes splay and grip for a broader base; and the thin profile keeps you close to the floor on the pull.
The real value is that it is one shoe for the whole meet and the whole training block. You are not carrying an Olympic shoe for squats and a slipper for deadlifts — you brace the same way all day. At $69.90, roughly half the price of premium zero-drop rivals, the FORGE comes in US sizes 7–11 and five colorways: Onyx Black, Chalk, Volt, Steel, and Raw Pink. New to flat soles? Ease in with our guide on transitioning to zero-drop safely.
Frequently Asked Questions
Are barefoot shoes good for powerlifting?
Yes. Flat, zero-drop barefoot shoes give a stable, grounded base for the squat, bench, and deadlift, and one pair covers all three lifts. The main exception is squatters with very limited ankle mobility, who may prefer a raised-heel shoe for depth.
Can I squat, bench, and deadlift in the same barefoot shoe?
That is the biggest advantage of a flat lifting shoe. A zero-drop shoe like the FORGE is well suited to all three powerlifts, so you brace the same way and never swap footwear during a session or a meet.
Are barefoot lifting shoes allowed in powerlifting competitions?
In most federations, yes, as long as the shoe has a proper sole and meets any thickness rules. Bare feet or socks-only are usually banned, so a minimal soled shoe is the legal way to get a barefoot feel. Always confirm your federation's current rulebook before competing.
Do I need Olympic weightlifting shoes for powerlifting?
Not necessarily. A raised-heel Olympic shoe helps deep squats when ankle mobility is limited, but it raises the bar on deadlifts and is single-purpose. Many raw powerlifters prefer a flat, zero-drop shoe that handles all three lifts.
Are barefoot shoes good for deadlifts specifically?
Very. A thin, zero-drop sole gets you as close to the floor as a legal shoe allows, shortening the range of motion, and its firm base does not compress under a heavy pull. That is why flat shoes and deadlift slippers dominate the pull.
What should I look for in a powerlifting shoe?
Look for a flat, firm, incompressible sole, a zero-drop profile, a wide toe box so your toes can spread, a grippy outsole, and meet-legal construction with a proper sole. A shoe with those traits works for all three lifts and on the competition platform.
Ready to cover all three lifts with one grounded base? The KRAFTBARE FORGE zero-drop lifting shoe gives you a flat, stable platform for the squat, bench, and deadlift — for $69.90, about half the price of premium rivals.
Last updated: July 7, 2026