Training barefoot
I have noticed more and more athletes, trainers and people in general perform exercises barefoot or in minimalist shoes. I have had many inquires about whether there is a purpose for training barefoot or if it is just preference.
There is no correct answer. I think that if your sport requires you to be barefoot, then it makes total sense to train barefoot, which will help develop callouses, strength and feet that are not as sensitive.
There are several movements in the gym where it would be safer to wear shoes, and if you’re used to wearing shoes you should probably keep doing so. When performing circuits that require light weight and quick movements, I recommend wearing some form of running shoe or minimalist shoe.
For many movements in the gym, such as the dead lift, you want to keep your weight in your heels, so wearing something that promotes your weight in the toes (such as certain shoes) can lead to involuntary errors. Thus, when performing lifts that require complete attentiveness of weight distribution, it makes sense to go barefoot.
In addition, having extra padding condenses unevenly, which can affect the biomechanics load on your muscles. Going barefoot could help with alignment issues and balance dealing with proprioception. So, I would recommend going barefoot when trying to work on technical movements or trying max out on an Olympic lifts.
If you get used too much support in your shoes, you will have to develop your foot musculature and your proprioception muscles in your feet that you lose over time, which can have a negative effect on your posture. Again this is not a one size fits all matter and should be treated as a person to person basis. The key is moderation and with both scenarios slowly introduce something to your body so you prevent injuries and help your body develop the muscles necessary for the task at hand.
