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 · 11 min read
Converse-style zero-drop, incompressible flat soles can improve center-of-pressure stability and reduce energy loss from sole compression in deadlifts, but for squats they remove the 0.75 to 1 inch heel lift that helps ankle dorsiflexion. If mobility is restricted, that can increase knee and lumbar torque. Here is how to know when flat shoes are the ...