Lifting in Converse: The biomechanics, benefits, and risks of flat sole training
Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert
Dec 04, 2025 · 10 min read
Converse-style zero-drop, incompressible flat soles can improve center-of-pressure stability and force transfer for deadlifts, but for squats they remove the 0.75–1 inch heel lift that aids ankle dorsiflexion—potentially increasing knee and lumbar torque when mobility is restricted. Here’s how to know when flat shoes are the right tool for your mechanics, and when a heeled ...