Tag: Olympic Weightlifting

5 Reasons Why Weightlifting Shoes are Worth It

Hey there, fitness friends! Have you ever wondered if those special shoes people wear for weightlifting are actually worth the investment? Well, you’re not alone. It’s a common question for anyone who’s serious about their lifting game. In today’s article, we are going to break down exactly what weightlifting shoes are and why they might just be a game-changer for your workouts. So, lace up your sneakers, and let’s get into it!

What are Weightlifting Shoes?

Weightlifting shoes aren’t just your average kicks with a pumped-up price tag. They’re specifically designed to give you a solid foundation when you’re hoisting heavy weights. Think of them as the trusty sidekick to your superhero – they’ve got your back (and your feet) when you need it most. These shoes are all about stability, support, and helping you lift with proper form. Now, let’s dive into the top five reasons why slipping into a pair of these might just be the best move for your lifting lifestyle.

5 Reasons You Need Them

When it comes to weightlifting, it’s not just about the iron you’re lifting; it’s also about the gear that supports you. Weightlifting shoes are like the unsung heroes of your gym bag. They’re there to make sure you’re lifting not only heavier but smarter. From giving you a stable base to ensuring your form is on point, these shoes are packed with benefits. So, without further ado, let’s get into the nitty-gritty of why these shoes deserve a spot in your workout routine.

#1 Elevated Heel

First up, let’s talk about the elevated heel on weightlifting shoes. This isn’t just for style points – it’s about physics and biomechanics. The raised heel helps you squat deeper by allowing your ankles to bend more easily. This means you can keep your torso upright and maintain a better overall position during squats and other Olympic lifts. It’s like having a little ramp under your heels that propels you into the perfect lifting posture.

#2 Improved Squat Form

Speaking of squats, weightlifting shoes are a game-changer for nailing the perfect form. The stable base and snug fit mean you can focus on the squat itself without worrying about wobbly feet. Plus, the solid foundation helps distribute your weight evenly, which can help you power through those challenging sets. It’s like having a personal trainer just for your feet, keeping you aligned and in form.

#3 Less Stress On the Back

Now, let’s get down to the backbone of the matter – your spine. When you’re lifting, the last thing you want is unnecessary strain on your back. Weightlifting shoes help keep your posture in check, which means less stress on your back. This can be a real lifesaver, especially when you’re working with heavier weights. It’s all about lifting smarter to keep your back happier.

#4 Better Foot Security

Ever feel like your feet are sliding around in your sneakers when you’re trying to lift? That’s a no-go for heavy lifting. Weightlifting shoes come with straps and a snug fit that keep your feet locked in place. This means you can say goodbye to those sliding sensations and hello to solid lifts. It’s like your feet are glued to the ground, in the best way possible.

#5 Solid Sole

Lastly, let’s not forget about the sole of weightlifting shoes – it’s solid, and that’s a big deal. Unlike the cushioned soles of running shoes, the solid sole of weightlifting shoes doesn’t compress under weight. This means all the power from your lift goes into the ground, not into squishing the sole, giving you a stronger and more effective lift. It’s like having a foundation made of concrete instead of cushions.

How Much Improvement to Expect from Weightlifting Shoes

So, you’re probably wondering, “How much better can my lifting really get with these shoes?” Well, it’s like this – while they’re not a magic solution, they do provide a significant edge. The improvements will vary from person to person, but you can expect to see changes in your stability, squat depth, and overall form. It’s not about overnight success; it’s about building up those gains over time with the right support.

Do Weightlifting Shoes Require Special Maintenance?

Absolutely, keeping your weightlifting shoes in top shape is just as important as the maintenance of any other piece of your workout gear. Just like you wouldn’t neglect your barbell, you shouldn’t neglect your shoes. Good news is, it’s not a high-maintenance relationship. A simple wipe-down after each session to remove sweat and grime will go a long way. And hey, while you’re at it, don’t forget about the inside. A sprinkle of baking soda every now and then can keep them smelling fresh.

Now, let’s talk about keeping them looking sharp. If you’ve ever seen a pair of well-loved weightlifting shoes, you might notice they can develop creases from the constant pressure of those deep squats and lifts. This is where a crease protector comes in handy. Slipping one of these into your shoes can help maintain their shape and appearance, making sure they look just as good as they perform. It’s a small step that can extend the life and looks of your trusty lifting partners.

Summing It Up

To wrap it up, weightlifting shoes are more than just a fancy accessory – they’re a practical tool that can seriously up your lifting game. From the elevated heel to the solid sole, these shoes are designed to help you lift heavier, better, and with more confidence. So if you’re looking to step up your weightlifting, consider giving these specialized shoes a try. Your feet – and your muscles – will thank you!

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Should You Use Lifting Straps?

Lifting straps have been a welcome addition as a lifting accessory. Many lifters have enjoyed the extra support provided by the straps and have incorporated them into their routines. On the flip side, many lifters have opposed the use of lifting straps. These people argue that using them robs you of the full effectiveness of your workout and limits your development. In this article, I’ll answer the question once and for all. Should you use lifting straps? Let’s find out…

What are lifting straps?

To answer our question properly, let’s start from the beginning. Lifting straps are cloth or leather bands you wrap around your wrist and then around the barbell. The main purpose of them is to give you a better grip on the barbell to make sure it doesn’t slip as you work out. They take away stress from your hands and send it straight down to your forearm.

Now that you know what they are, we can ask the next question. What are the benefits of using lifting straps?

What are the benefits of lifting straps?

Why should you even bother with lifting straps? What’s so special about them that’s got everyone hyped? Here are some tempting benefits…

You last longer

Lifting straps reduce the stress on your hands and channel it to your forearms. This reduces the amount of work you have to do, which means less exertion. This, in turn, means you can last longer in your workouts. When you use lifting straps, you don’t need much grip strength. This allows you to lift longer and get much more value from your workouts.

You lift heavier

Lifting straps don’t only let you lift for longer, they help you lift heavier too. If the exertion on your hands is less and you don’t get tired as easily anymore, you can go longer than you used to and lift heavier than you used to. They make life easy on your hands so that you can target other parts of your body with heavier weights.

Less risk of injury

I already mentioned that lifting straps help you secure a firm grip on your barbell, and you probably know how important grip is in weightlifting and powerlifting. Maintaining a safe grip and proper form are the two basic rules of every workout. A safe grip is necessary not only for the effectiveness of your workout but for your safety. Letting your barbell slip off your hands could result in a dreadful injury that might sideline you for a long time. Straps reduce the risk of that by a mile.

What are the disadvantages of lifting straps?

Despite all the amazing benefits, lifting straps have some effects that might make you think twice about using them. It’s necessary to discuss both the good and bad sides to help answer our question as effectively as possible. So let’s have some disadvantages…

No grip strength development

We’ve spoken about how cool it is that lifting straps remove stress from your hands. While this function helps you lift heavier and for longer, it also has an adverse effect you might want to watch out for. The whole idea of working out is building up strength by subjecting yourself to stress. Without the stress, you won’t build up any strength.

By removing the stress from your hands, lifting straps are starving your hands of grip strength development. Other muscles might develop faster, but your hands and even your forearm are likely to be left behind. This will lead to an unhealthy dependence on them, and you don’t want that.

Dangerous with overhead workouts

Lifting straps secure your wrist to the barbell to help keep your grip secure. Again, this is an awesome benefit but you might want to be careful. Some workouts, by nature, require you to release your barbell after a complete cycle. Movements like the clean and jerk and other overhead workouts are better done without straps.

Because of how high up they are, losing your grip while working out might be more dangerous if you have them on. They also won’t let you drop your barbell to the ground, but will force you to slowly lower it down regardless of the workout.

When do you need lifting straps?

Now that you know the pros and cons of using lifting straps, you’ve probably already understood that they are good for you, but only with mindful use. Too much of it can easily become a bad thing for your development. So when should you use lifting straps?

First of all, stay away from lifting straps if you’re a beginner. You must master the basics of any workouts you’re doing as a beginner. Mastering grip, proper form and technique are your only goals as a beginner. Straps will take away that early grip strength development, and that’s a terrible way to start.

If you’ve been lifting for a while now, there’s a conversation to be had. Lifting straps can be very effective, especially if you’re trying to break past a limit. On the flip side, you don’t want to get too dependent on them, because that’s a downhill slope. Here’s my recommendation.

Avoid using lifting straps as much as you can. Working out naturally develops your grip strength and gives you a more rounded effect. If your wrists are in pain, straps are a good way to keep working out without exerting too much stress on your wrists. You can also use them when doing workouts like landmine exercises where you have to hold the collar of the barbell, which is thicker and more difficult to hold well.

Final Thoughts

Lifting straps are one of the most popular weightlifting accessories. As popular as they are, they have also generated quite some conflict. The good news is you now know exactly when to use them, if ever. So next time when your gym buddies are arguing about them, you won’t be confused. If you’re a beginner, stay natural. If you’re experienced, you have some more leeway.

Now it’s your turn. Are you a beginner? Do lifting straps sound like something you’d want to get? Is there any question I haven’t answered? Let’s talk in the comments!

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How to Choose the Right Bumper Plates for your Home Gym

Are you thinking about creating a new home gym or upgrading your existing equipment? Buying the right equipment is a fundamental task and investing in the right bumper plates is what you can’t ignore. Bumper plates are one of the most popular and effective weight equipment. These weight plates are available in almost all gyms.

But you might be confused about which bumper plates to choose for your home gym. Don’t worry; we are here to make it easy for you. The guide will help you choose the right type of bumper plate for your home gym. Let’s read further about the bumper plates to understand the basics first.

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Bumper plates are commonly found in all modern gyms. They are mainly used for Olympic barbells. Due to their popularity, they have many competitors. You won’t be able to choose the right one for you without knowing enough about these plates.

They are made up of dense rubber and come in pounds or kilos. The purpose is to offer you a similar weight lifting experience as other plates. But they tend to bounce back, saving your gym flooring from getting damaged.

Not only this, but the thick protective rubber layer prevents the bending of the barbell. No noise, no wear tear as a beginner, no damages to the floor nor the barbell; all these things make these bumper plates different from other plates.

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Olympic Snatch Exercise

Best Bumper Plates for your Home Gym

Because of the popularity and fame, there are so many competitors. The different types of bumper plates in the market can confuse us. But the best thing to do is to understand the basics and types of bumper plates.

It is vital to know for what purpose you are buying them. It can be powerlifting, weight lifting, strength training, etc. So, if you want to get the best ones for your home gym, spend some time on the information.

There are different types of plates to help you with your desired training. Here are the types of bumper plates:

  • Training plates
  • Competition plates
  • Technique plates
  • Change plates
  • Fractional plates

The material difference also plays a vital role. Unlike cast-iron plates, bumper plates purely consist of rubber and not with a coating only. It makes a huge difference between the bumper and other plates. The bumper plates can virgin rubber, recycled rubber, and urethane. All three are good, but you should look for the factors according to your requirements.

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Bumper Plate Stats

There are some factors you should look for when choosing the suitable bumper plates for your home gym:

Bending: When the rubber quality is not good, or the plate is not built correctly, you will notice plate bending. It should not happen. Only a good quality rubber build plate can save you from this problem.

Durability: Durability should be your top priority. If there is a crack on the inner steel ring, it will result in uneven load, so make sure you buy the high-quality bumper plates which don’t crack easily even after frequent drops.

Sliding: Good bumper plates should have a properly fitted steel ring for the bar sleeve to avoid too much movement while sliding when needed.

Bounce: Bouncing back is what makes bumper plates different from others. Check for the right bounce, as too much bounce can cause problems, too.

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Benefits of Using Bumper Plates

Buying a good bumper plate can make your training journey better and interesting. There are several benefits of using these bumper plates; some of them are:


Unlike other plates, bumper plates are pretty safe to use, especially for Olympic lifts. You can easily drop them from overhead without worrying about the ground or floor.


Steel plates produce a horrifying sound, whereas bumper plates are known to be silent. Because of the rubber usage in manufacturing, there is no noise even on frequent dropping.


Bumper plates are great for various workouts. You can use them both ways, with or without barbells. They feel stable on the bar as well.


Unlike other plates, bumper plates are less prone to damages. They don’t even damage the flooring. With fewer cracks and damages, you can use them for a long. They are pretty durable and reliable. You don’t have to worry while dropping them frequently because they will not harm you or your gym equipment.

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Exercises You Can Do with Bumper Plates

With or without barbells, bumper plates are great for a healthy workout. You can use them in any desirable way according to your training program. If you have set up a new home gym or upgraded, the appropriate bumper plates will be highly suitable for simple yet effective training. There are many exercises you can do with these plates, such as:


How To Snatch

  • Lift off from the start position to just below your knees
  • Push your legs together to raise the bar towards your knees. Your legs will then straighten slightly.
  • Keep your chest and back in neutral positions.
  • The hips and shoulders both move up at the same moment, keeping the same angle.

Clean and Jerk

Olympic Power Snatch with Bumper Plates

  • Step up towards the bar until it is approximately in the middle of your feet.
  • Lean forward, and hold the bar with an overhand grip.
  • Take a deep breath and brace your core.
  • Smoothly and quickly lift the bar. Squat again to take the bar at the front of your shoulders. Remain straight on your legs.
  • To push the bar up, bend your knees slightly.
  •  Grab the bar by ducking under it, and then catch it straight up with your straight arms.
  • Begin by stepping back with your front foot, then move forward with the back foot. Continue this process until your feet are side-by-side.
  • Then, control the bar with straight arms high above your head, and you will be standing with your feet together again.
  •  Control the bar by lowering it.

Overhead Press

Overhead Military Press Exercise

  • Your feet should be shoulder-width apart. Keep your knees straight and your hips open. The barbell should be held in front-rack, with your elbows pointed forward and your hands shoulder-width apart. This is your starting position.
  • As you exhale, tighten your core and squeeze your shoulder blades together.
  • Press until your arms are fully extended. You should feel as if you are pushing your head through the window made by your arms.
  • Engage your back muscles, and then, while exhaling, return the barbell to its original position.
  • For more reps, you can repeat these steps or put the bar back on your power rack to finish this exercise.

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Squat Thruster

Front Squat Thruster Exercise with Bumper Plates

  • Stand straight up with your feet shoulder-width apart.
  • Place the barbell on your shoulders.
  • Your palms should face each other and your elbows slightly in front.
  • Stand while raising the bar overhead.
  • Perform the same movements with regular thrusters.


Deadlift with Bumper Plates

  • Move up to the bar until it is just above your middle foot.
  • Take a deep breath, exhale and then lean forward to grab the bar.
  • Keep your hands on the handle, relax, and raise the bar.
  • Keep the bar near your body and straighten your back until you stand straight.
  • With control, lower the bar to the ground.
  • Continue to take a deep breath and do the same for each rep.

How To Deadlift: The Complete Guide >>


Back Squat with Bumper Plates

  • The bar should be placed on your upper back. Take a deep breath and brace your core. Then, unrack the bar.
  • Two steps back, adjust your foot position.
  • Good technique will allow you to squat as deep and deeply as possible.
  • You can control your movements by stopping and reversing them. Then, extend your legs and hips again.
  • You can either exhale while going up or you can breathe at the top.
  • Repeat for as many reps as you can.

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Bench Press

Bench Press with Bumper Plates

  • Place your back on the bench and pull your shoulders together. Keep your chest open.
  • Hold the bar slightly wider than your shoulder.
  • Then, take a deep breath and slowly unrack the bar.
  • Keep the bar at a comfortable level until it touches your chest just below your sternum.
  • Exhale and push the bar up.
  • Continue to hold the top position for another breath, and then repeat the cycle for as many reps as you can.

How To Bench Press: The Complete Guide >>

Overhead Lunge

Barbell Walking Lunges with Bumper Plates

  • Hold barbell overhead.
  • Lunge. In order of ascending difficulty, you can go backward, forward, or, heck, sideways–exerciser’s choice.
  • You have many options for changing it up. Holding one or two bumpers or kettlebells in each hand is an option. The single-arm version allows you to hold the object in one hand, which places more emphasis on your core.

You can even try some other workouts without barbells, like plate curl, pate push-ups, front shoulder raise, plate planks, and more. They can be unique for your training program bringing some change for increased motivation. But, everything depends on the correct selection of bumper plate so it can be comfortable a reliable for you and your training.

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Buying Tips and Traps to Avoid

Bumper plates are usually common for Olympic weightlifting. But buying them for your home gym is never a bad decision. They are good for many reasons and training types. But getting the right one matters the most, especially for newbies. Here are some tips to help you buy the best one for your home gym without getting into the trap:


The popularity of these bumper plates is increasing day by day, due to which the manufacturers are doing different things to bring the cots down. Look for high-quality urethane bumper plates. They are odor-free, reliable, and flexible. Some manufacturers use low-quality rubber or urethane while adding cast iron core. So, check the purity of the material before buying.

Weight Accuracy

The stated weight should match the weight of the bumper plates. A slight difference is tolerable. But a weight variance of 3% or higher is not good.


You should not buy a product for your gym without a warranty. Every good-quality bumper plate comes with a warranty. And that is what you deserve as a buyer.

Width & Diameter

The width and diameter of the plates should meet the IWF standards to avoid inconvenience. 450mm diameter and 50.4 mm collar opening is recommended for bumper plates, and they should be close to these values.

Color Coding Accuracy

Usually, black bumper plates are better to buy as a standard code, but you can look for various even colors. The only thing is that they should match the IWF standards.

Printed or Raised Letter

We usually see printed weight indications, but they fade away with time. So, if it’s possible, buy the ones with raised letters.

Steel Hub

Most of the trainers prefer steel hubs and not brass ones. Stainless steel with chrome or zinc plating is a fine option for reliable bumper plates.

Drop Test

Drop test is getting common; reputed manufacturers will have drop test data on the website. You should check for the maximum number of drops to get an idea.

DMOOSE brings you top-quality bumper plates to challenge your weight training, bodybuilding, strength training, Olympic lifting, and powerlifting routines. The most important thing about bumper plates is the quality construction. And here, you get the most durable and reliable bumper plates.

These long-lasting plates will stay silent while not bouncing back too much. The standard diameter matches the IWF standard so that you don’t face any inconvenience. Its 2-inch opening is suitable for the Olympic barbell.

Moreover, they are safe and stable to be used even in small spaces. Therefore, these exceptional bumper plates are what you need for your home gym. You don’t have to think twice while buying your home gym equipment from here.

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Choosing the right bumper plates for your home gym can be challenging. But you can make it easier by understanding the purpose. Once you know everything about bumper plates, you will be aware of the available options. It is vital to focus on the requirements to get the best one for your gym.

Don’t forget to keep the essential tips and factors in your mind before purchasing to meet the standards. Moreover, buying from reputed manufacture should be the only choice to avoid inconveniences. Bumper plates can be a great addition to your home gym; if chosen correctly. Throw some weight around your gym with the help of your favorite bumper plates and enjoy your training journey.

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Weightlifting Warm-Up Routine

Olympic Weightlifting Warm-Up Routine

The Mathias Method Strength System emphasizes the importance of a proper warm-up before you begin any strength training routine or workout program. This is to help decrease pain, prevent injury, and fully prepare your body for the workout ahead. This page will go over our Olympic Weightlifting Warm-Up Exercises.

Get our complete How To Warm-Up Properly for Strength Training Guide today! And learn why you should NOT do cardio to warm-up before a weight training workout!

Olympic Weightlifting Warm-Up Routine Stretches and Exercises

How To Warm-Up for Weightlifting

First, do a complete full body dynamic warm-up routine before you start these Olympic Weightlifting Warm-Up exercises and stretches.

Then, the next part of the Mathias Method Strength System’s warm-up includes these workout specific warm-up exercises. These are done after your full body dynamic warm-up stretches but before your dumbbell shoulder warm-up.

This Olympic Weightlifting Warm-Up Routine will include a few specific mobility stretches for the calf-hamstring complex, hip flexors, ankles, chest, and shoulders. These will help prevent injury and increase strength as you teach your body how to move properly for strength.

When you are done with these Olympic weightlifting warm-up exercises, begin your technique work.

For all of our specific workout based warm-up routines, you can check out our How To Warm-Up Properly Guide.

More Warm-Up Exercises

See all of our Mobility Stretches or Strength Training Exercises.

Olympic Weightlifting Warm-Up Stretches

Calf-Hamstring Stretch

Reps: 30-120 seconds each side


Purpose: Improve Knee Extension, Ankle Dorsi-flexion, Calf, and Hamstring Function.

  • With your knee fully extended, place the ball of your foot on a slightly raised surface and allow for your ankle to fully dorsiflex (pull your toes up towards your face).
  • Keep weight on the ball of your foot and your knee fully extended as you lean your torso forward.
  • Maintain a neutral spine and lean until you feel a stretch behind your knee.
  • Be active in the stretch by coming in and out of tension under control, contract-relax techniques and by flexing the opposing muscles (Quadriceps, Anterior Tibialis) to deepen the stretch.

Exaggerated Lunge

Reps: 30-60 seconds each side


Purpose: Improve Hip Extension, Hip Flexor Function, and Hip Mobility.

  • While keeping your hips square, place one foot on a raised surface (12-20 inches high) in front of you and the other behind you.
  • Keep your front foot pointed forward and slightly internally rotate your back foot as you extend your leg behind you.
  • Keep your torso vertical, core braced and tension on your rear glute as you bend your front knee to initiate the stretch.
  • When you feel the tension in your hip flexor, hold that position.
  • To increase the stretch you can flex your glute to further press your hips forward or flex and extend your posterior knee slightly to find other tense positions to hold.

Single Leg Calf Stretch

Reps: 1-2 minutes each side

Purpose: Improve Ankle Dorsi-flexion and Calf Function.

  • With your knee fully extended, place the ball of your foot on a raised surface, high enough to feel a stretch in your calf.
  • Allow your heel to sink down as you put your weight on your foot.
  • Actively move around in this position by flexing in and out of it, forcing your knee into further extension, or pulling your toes towards your face.

Weighted Deep Squat Calf Stretch

Reps: 2-3 minutes

Purpose: Improve Ankle Dorsi-flexion and Calf Function.


  • While holding a barbell, place it just above your knee caps and go into a full depth squat.
  • Ensure that your heels are down in this position, and only rise slightly as you push the weight and your knees forward.
  • Move around in this position to create change, by flexing the opposing muscles and moving under control.
  • You may put more stress on one side by leaning the barbell to that side or placing all the weight on one side at a time.
  • Use this stretch sparingly as it is more intense than non-weighted mobility techniques.

Shoulder Dislocations

Reps: 10 total

Purpose: Improve Shoulder Function and Mobility.


  • Grasp a band, strap or light pole with a much wider than shoulder width grip.
  • Flex your glutes, brace your core and pull your shoulder blades back and down throughout the motion.
  • Starting in the front, keep your arms fully extended as you raise them in front of you, over your head and all the way around to your glutes.
  • Reverse the motion back around towards your hips.
  • Try to grasp your hands as close as you can while still maintaining the full extension of your arms.
  • Only use a grip that brings a slight stretch to be felt as you rotate about the motion.

Note: If you cannot rotate around the through the full motion then only go as far as you can and pause in this position each time.

When you finish these Olympic weightlifting warm-up exercises, begin your technique work.

All Warm-Up Routines

See all of our Mobility Stretches or Strength Training Exercises.

For all of our specific workout based warm-up routines, you can check out our How To Warm-Up Properly Guide.

how to warm-up properly for strength training book

Olympic Weightlifting Warm-Up Exercises