Equipment

# What do I need to setup a home gym?

1. A power rack - get one that has solid spotter pins as well as easily adjustable, well-constructed J-hooks to hold the bar in the rack. Preferably, get one with a chinup/pullup bar attached. It should be at least 2" tubing, and the holes should be spaced no more than 2" apart. Some very nice racks, especially those made by Williams (sold at EliteFTS.com) have 1" spacing in the bench press area, which can also be useful, as well as costly. Alternatively you can get a pair of squat stands. They serve the same purpose but are much cheaper and more space efficient.
2. An adjustable bench - This specific program doesn't require any adjustments of the bench because you will only do flat benches and standing presses during the novice stage. As you advance, however, an adjustable bench will be very useful. Make sure the bench isn't "wobbly" in the decline or incline position, and that it locks solidly into place at any angle. Ensure that several angles are useable, and for maximum value, ensure that the bench can be set to a completely vertical upright position for use as a seated overhead press seat. If you have the space and the cash, get multiple fixed angle benches. Start off with the flat bench, and as you advance in your training, pick up a seat, a low incline, and a decline.
3. Iron 300-lb barbell set. This is pretty standard, it contains a basic 84" 45-lb bar, a pair of 45s, 35s, 25s, and 10s, 2 pairs of 5s, and a pair of 2.5s. This is not an industrial strength barbell set, it is a basic beginner's barbell set, and will serve its purpose for at least a year for most people, several years for others. The bar will eventually bend, and you will want to invest in a quality bar. In the meantime, weigh the plates once you get them to make sure they are accurate. If you are going to be performing olympic lifts, then prepare to spend the $$$ on a quality Olympic set with bumper plates. They are expensive, yet they are completely indispensable and necessary for the aspiring O-lifter.
4. Flooring - A few layers of plywood covered with a heavy floor matting will go a long way toward preserving your garage floor. It is also helpful to have several cheaper "singles", pieces of floor that you can move around and position to provide additional protection, especially where the plates touch the floor on deadlifts, cleans and rows.
5. Plate racks - best bet is to pick up 2 A-frame types, and keep one on either side of the rack with one of each pair of weights you have on each A-frame.
6. If you end up buying a few bars (trap bar, Safety Squat bar, curl bar, triceps bar, basic Olympic bar), then get yourself a bar rack as well. Bars and plates lying around your gym are dangerous.
7. Chalk - don't ask. Just buy it. You can get a chalk tray if you like for convenience sake, or you can just toss it into a Tupperware container.

**FREE CROSSFIT JOURNAL ON FURNISHING A HOME GYM**

# Hardware

**FREE CROSSFIT JOURNAL ON FURNISHING A HOME GYM**

## Olympic barbells

All Olympic barbells should be very close to 7 feet in length and 45 lbs (20 kilos) in weight. They are built with a spinning collar on each end so that when the barbell rotates the weight of the plates won't disrupt the motion. This is why they are ideal for Olympic Weightlifting, where the bar spins fast and frequently. You can always pick one up pretty cheap at a garage sale, your local used sports store, and especially Craigslist.

### B&R

**Burgener & Rippetoe Bar by York Barbell**

$295.00

Available at The Rogue Fitness Store

http://i296.photobucket.com/albums/mm180/BangoSkank1/BR\_bar.jpg<

http://i296.photobucket.com/albums/mm180/BangoSkank1/burg\_bar.jpg

Mike Burgener and Mark Rippetoe have teamed up with industry leader York Barbell to provide the ultimate Olympic weightlifting/powerlifting bar that is perfect for CrossFit workouts.

The B&R Bar by York Barbell is produced to their precise specifications. It has a 29 mm shaft with a 200,000 lb. yield strength, marked for both powerlifting and weightlifting movements. It features the perfect light weightlifting knurl that has made York Barbell famous, with a center knurl for squats and an extra half-inch of smooth steel between the knurls to protect your shins during deadlifts, cleans, and snatches. Manufactured with sintered bushings in the sleeves for reliable spin and low maintenance, and with sleeves attached with the same bulletproof end caps used on York competition weightlifting bars, the B&R is designed for heavy commercial gym use in a wide variety of training environments.

Most barbell manufacturers add chrome or other plating material to their bars to prevent discoloration from rust -- it is not there to improve performance. The B&R Bar by York Barbell bar is made for serious lifting, not for looking shiny on the rack. No coating can ever match the look and feel of natural steel, and this quality old-school bar will age to a natural oxidized finish that matures along with your training and experience. This is the last bar you will ever have to buy. It will join the many tens of thousands of bars made by York Barbell since the 1950's that are still going strong.

### Pendlay Economy

**Pendlay Economy Bar**

$189.00

Available at The Rogue Fitness Store

If you're NOT a competitive Olympic lifter, but use the lifts in your workouts, you still need a bar designed around the requirements of Olympic lifting. A bar with good spin, appropriate knurling, a bar that will "whip", a bar with a diameter that allows a secure grip and a hook grip if you are inclined to use one, and a bar that is designed to be dropped without coming apart!

This is a quality bar that is suitable for general training as well as the snatch and clean and jerk. Designed by Olympic lifters so you know it is suitable for the lifts, with all the little characteristics that make it a joy to snatch or clean with and the strength and durability to last, but without the expensive details that would be important to a competitive Olympic lifter but not someone just incorporating the lifts into their training regimine. Designed specifically for a Crossfit style workout.

### Strength

**York Strength Training Bars**

$125.00-$210.00 (Depending on options)

Available at The Rogue Fitness Store and Amazon and XTC Fitness

These bars are perfect for everyday uses around the garage, basement, or even a full fledged training facility.

The needle-bearing bars are perfect for training the Olympic movements with lighter weights or for any CrossFit workout. They spin freely and the hard chrome coating is extremely durable and easy to clean. The knurling is a bit deeper than the Pendlay bars, but makes up for the slicker coating. We have been using ours at Rogue for over 2 years and is a staple for moderate weight O-lift work and WODs.

The black-oxide/hard chrome bars are a welcome addition to our inventory. These bars fill the gap left by more expensive weightlifting and power bars. They are suitable for any of the power (slow) lifts or for light weight WODs. Perfect for leaving in a power rack, backup for more expensive bars, or for a beginning garage gym. And, they come in choice of finish and size! What more could you want?

### Pendlay CrossFit

**The Pendlay CrossFit Bar**

$159

Manufactured by Glenn Pendlay. They come in Men's, Men's 20 kg (28.5 mm shaft), Women's 15 kg (25.3 mm shaft) Other than the slightly larger shafts they are built to the specifications of an olympic lifting bar and designed by olympic lifters specifically for CrossFitters who use olympic lifts in their workouts, but do not compete in the olympic lifts. They sell for $159. You can't get a bar this well suited for the olympic lifts from another manufaturer for less than double the price.

http://www.strengthandconditioningequipment.com

There is also a package deal with this bar along with a bumper package of solid rubber bumpers (10, 15 and 20 kg or 25, 35, and 45 lbs) for $529, shipping included.

http://www.strengthandconditioningequipment.com

### Pendlay Weightlifting

**Pendlay Weightlifting Bars**

These bars are made to IWF specs and designed by Weightlifters. These are good enough for people who compete in the olympic lifts to use for training. There is not another bar out there that make that claim and cost less than $400. People on the CrossFit message board have spoken very highly of them. They are available in Men's 20 kg (28 mm shaft) $359, Women's 15 kg (25 mm shaft) $339, Junior 10 kg (25 mm shaft) $199.

Bar and plate packages are also available.

An economy 10 kg junior bar $149 and and a 5 kg aluminum training bar $119 are also available.

### Werksan

**Werksan**
The official Bar of USA Weightlifting.

http://www.werksanusa.com/

### York

**York Barbell**

There are several bars available: The York Needle Bearing Training Bar, the York Olympic Training Bar, or the Elite Olympic Competition Bar (Available in Men's and Women's Versions). York Bars purchased in the 1950's are still going strong.

If you order directly from Allison Foreman allisonforeman@aol.com ( Midwest Territory Rep for YORK Barbell) she can get you a big CrossFit discount on all products listed on www.YorkBarbell.com.

### Chapman

**Chapman Elite**

These bars are also available in Men's and Women's versions. I have read nothing but positive reviews of this bar.

* Women's http://www.bsolympicgym.com/proddetail.asp?prod=2019
* Men's http://www.bsolympicgym.com/proddetail.asp?prod=2020

### Eleiko

**Eeiko**

Eleiko Olympic Bars are very highly thought of and used extensively in competition. The Olympic Training Bar is available in Men's and Women's Versions. They also make competition bars and youth training bars.

Eleiko sets, bars and plates available at http://www.dynamic-eleiko.com/ .

### Ivanko

**Ivanko Barbell Company**

Ivanko's Stainless Steel Olympic Bar. 218,000 PSI tensile strength, ultrasonic tested for internal cracks, magnetic particle tested for external cracks, and never peels, chips, or rusts. Made in the U.S.A.

Ivanko'sBlack Oxide Olympic Bar 200,000 PSI tensile strength, ultrasonic tested for internal cracks, magnetic particle tested for external cracks, and never peels or chips. Made in the U.S.A.

* http://www.ivankobarbell.com/productsframe.htm
* Available at http://ivanko.com and at http://www.ironcompany.com

### Power Max

**Power Max**

Ask your local affiliate if they are a Power Max Dealer, CrossFitters may receive a discount.

These are very good bars for the price and are adequate for most CrossFitters. Both the bearing and bushing versions spin better than anything else that you will find under $350 and they cost between $100 and $170.
Pro Power Bars (bearing sleeves): 1500lbs: Zinc WT1204, Black WT1203, and 700lbs Zinc WT1214, Black WT1213 have bearing sleevesThey are very good bars for the price and adequate for most CrossFitters. Olympic style bars (self lubricated bushings): 700lbs: Crome WT1212, Black WT1211.

There are also aluminum training bars available they do not spin very well at first, but get better with time and 3-in-1 oil, WT128.

### Reviews

Below are some reviews and recommendations to help you decide:

* Pendlay Bar (This thread includes a review by Glenn Pendlay of several Weightlifting Bars including The York, Chapman, Eleiko, Werksan and Pendlay Bars listed above) http://www.crossfit.com/discus/messages/26/34025.html
* Olympic bar?? - http://www.crossfit.com/discus/messages/26/22909.html
* Bar Comparison - Advice, please http://www.crossfit.com/discus/messages/26/31512.html
* Good Olympic bar? http://www.crossfit.com/discus/messages/26/21513.html
* Olympic style? http://www.crossfit.com/discus/messages/26/16427.html
* Pendlay bar and bumpers--initial review http://www.crossfit.com/discus/messages/26/32155.html
* Differences between Oly Training & Weightlifting/Powerbars http://www.crossfit.com/discus/messages/26/25676.html
* Oly bar characteristics http://www.crossfit.com/discus/messages/26/21863.html
* Pendlay Training Bar http://www.crossfit.com/discus/messages/26/28195.html
* Pendlay bars in equipment section http://www.crossfit.com/discus/messages/26/26094.html
* Pendlay "Crossfit Bar" http://www.crossfit.com/discus/messages/26/28817.html
* Pendlay "Crossfit Bar" (2) http://www.crossfit.com/discus/messages/26/29438.html
* Eleiko Olympic Bar and Rubber Plates http://www.crossfit.com/discus/messages/26/27817.html and http://www.crossfit.com/discus/messages/26/27782.html

### Care discussion

http://www.crossfit.com/discus/messages/26/22596.html

## Standard barbells

Standard barbells will not work within the scope of this program (or most any program). The problem here is that when the bar spins, the plates spin with it, and not at all smoothly. Trying to do a powerclean with a standard barbell is awkward at best and potentially dangerous at worst, and it will almost certainly tear up your hands.

## Plates

### Olympic Plates

2.5, 5 and 10 pound iron Olympic Plates About $0.59 per pound at any local sporting goods store. (To provide smaller steps in weight than the bumpers allow)

### Bumper Plates

**Dynamic Fitness- - Official Eleiko Dealer**

To place an order, request a shipping quote, or to obtain more information about any of the items listed above please contact:

Bud Charniga
phone: 734-425-2862
email: bcharniga@dynamic-eleiko.com
fax: 734-943-6423
mail: PO BOX 531480
LIVONIA MI 48153-148

http://www.dynamic-eleiko.com/

(Bud's the real deal!!!!)

Recycled Rubber Bumper Plates to calibrated Bumper Plates.

http://www.ironcompany.com

**Several Varieties of Bumper Plates**

Recycled Rubber Bumper Plates to calibrated Bumper Plates.

http://www.ironcompany.com

**Hi-Temp Bumper Plates**

Recycled Rubber Bumper Plates. Available in pounds and kilograms.

http://www.strengthandconditioningequipment.com

**York Barbell**

York offers Solid Rubber Training Bumpers (Available in pounds 10-45 lbs and kilograms 10-25 K) or Elite Competition Bumper Plates (Available in kilograms only).

If you order directly from Allison Foreman allisonforeman@aol.com ( Midwest Territory Rep for YORK Barbell) she can get you a big CrossFit discount on all products listed on www.YorkBarbell.com.

**B-S Olympic Gym**

Scott Tully at www.BSOlympicGym.com sells Chapman, York, and Kraiburg Bumpers. All are quality products available in pounds and kilograms.

http://www.bsolympicgym.com/products.asp?cat=56

**The Rubberman**

They sell Kraiburg solid rubber black and colored bumper plates and give a CrossFit discount.

http://www.therubberman.com/WeightPlates.asp

**Bigger Faster Stronger**

www.BiggerFasterStronger.com sells their own line of bumpers available in 10-45 lbs.

http://www.biggerfasterstronger.com/p\_pDetails.asp?pID=642&category=13&subcategory=34&size=0&search=&page=

http://www.biggerfasterstronger.com/p\_pDetails.asp?pID=643&category=13&subcategory=34&size=0&search=&page=

**Hitechplates**

These are 3.75 kg training plates that can actually be dropped and are solid on the ground. They were recommended by Mike Burgener and Mark Rippetoe also gave them a positive review.

http://www.shop.hitechplates.com/main.sc

http://www.strengthandconditioningequipment.com

Below are some reviews and recommendations to help you decide

Which bumpers??? http://www.crossfit.com/discus/messages/26/26765.html

Where do you get 5 lb bumpers? http://www.crossfit.com/discus/messages/26/30857.html

Ordering Bar & Bumbers from Gill http://www.crossfit.com/discus/messages/26/26080.html

Most affordable rubber bumper plate set http://www.crossfit.com/discus/messages/26/25500.html

Difference between bumpers http://www.crossfit.com/discus/messages/26/24029.html

Bumper set http://www.crossfit.com/discus/messages/26/22258.html

Oly Bar and Bumper Plate Question http://www.crossfit.com/discus/messages/26/27499.html and http://www.crossfit.com/discus/messages/26/27295.html

CAP bumpers? http://www.crossfit.com/discus/messages/26/22824.html and http://www.crossfit.com/discus/messages/26/22504.html

Comprehensive Bumper Comparison http://www.crossfit.com/discus/messages/26/18857.html and http://www.crossfit.com/discus/messages/26/18492.html

### Fractional / Microplates

Fractional, or microweights, are designed so that you can add smaller weight increments to the barbell. Typically they come in .5, 1, 2, 3, or 4 lb increments, and can be bought pre-made or can be made Do-It-Yourself at home.

**Manufactured**

http://www.ironwoodyfitness.com/fractionals.php

http://www.prowriststraps.com/inc/sdetail/36737

lifting chains

**Do-It-Yourself**

http://web.archive.org/20080107094339/www.geocities.com/elitemadcow1/Topics/Microloading.htm

http://www.mightykat.net/Microloading.pdf

http://www.bodybuilding.com/fun/ridgely4.htm

## Power Cage

www.elitefts.com

www.legendfitness.com

www.sorinex.com

A thread discussing power racks, relative costs and features.

http://forum.bodybuilding.com/showthread.php?t=126624063

## Squat Stands

**TDS $149**

Amazon (good deal) or http://www.newyorkbarbells.tv/93132.html

**Promaxima Adjustable Squat** Stands These stands were very highly recommended for their strength and the fact that they have a plastic insert to protect the knurling on your bars. Call them for a quote. The price is around $135 plus shipping.

http://promaximamfg.com/index.cfm/act/Catalog.cfm/catalogid/583/description/fw%2D7/browse/null/MenuGroup/Home/desc/FW%2D7%20Adjustable%20Squat%20Stand.htm

**Vulcan Rack II $339 plus $65 shipping**

http://www6.mailordercentral.com/ironmind/prodinfo.asp?number=1217

**Power Max Squat Stands** Ask your local affiliate if they are a Power Max Dealer, CrossFitters may receive a discount.

2" x 2" 11 gauge steel welded frame. Portable bar stands for performing squats and other exercises. Bar height is adjustable from 44" to 64" in 4" increments. Wide, stable bases. Sold in pairs. 54"H x 16"W x 24"L @ 68 lb

**York Press Squat Stands** FTS-PSS (48052)

If you order directly from Allison Foreman allisonforeman@aol.com ( Midwest Territory Rep for YORK Barbell) she can get you a big CrossFit discount on all products listed on www.YorkBarbell.com.

**Pillars of Power $379 plus $95 shipping.**

http://www6.mailordercentral.com/ironmind/prodinfo.asp?number=1227

**Pillars of Poverty Home made for $50**

http://web.archive.org/20080708124654/www.geocities.com/fightraining/safety.html

**TDS $124 delivered**

http://newyorkbarbells.com/93015.html

Below are some reviews and recommendations to help you decide

$135 Squat Stands http://www.crossfit.com/discus/messages/26/34334.html

Squat racks http://www.crossfit.com/discus/messages/26/33534.html

Squat Stands http://www.crossfit.com/discus/messages/26/33116.html

New Squat Rack http://www.crossfit.com/discus/messages/26/32558.html

My Garage gym http://www.crossfit.com/discus/messages/26/26646.html and http://www.crossfit.com/discus/messages/26/26335.html

Which squat rack http://www.crossfit.com/discus/messages/26/26683.html

Squat rack http://www.crossfit.com/discus/messages/26/24376.html

Squat stands vs. squat rack http://www.crossfit.com/discus/messages/26/5292.html

Squat Rack recommendations? http://www.crossfit.com/discus/messages/26/25121.html

Squat Stands http://www.crossfit.com/discus/messages/26/12254.html

## Bench

**York Flat Bench STS-FB (54026)**

If you order directly from Allison Foreman allisonforeman@aol.com ( Midwest Territory Rep for YORK Barbell) she can get you a big CrossFit discount on all products listed on www.YorkBarbell.com.

**TDS Bench with Dumbell Rack $59 plus shipping**

http://www.newyorkbarbells.tv/2250.html

**Iron Mind Five Star Bench**

http://www6.mailordercentral.com/ironmind/prodinfo.asp?number=1228

**Power Max Flat Utility Bench** #WE100 Ask your local affiliate if they are a Power Max Dealer, CrossFitters may receive a discount.

Constructed of 11 gauge, 2" welded square steel tubing. Bench is heavy foam padding on 3/4" plywood with durable-stitch seamed vinyl. Black powder coat finish. 17"H x 16"W x 40"L @ 32 lb

## Pull-Up Bars

**Speed-Rail**

You can make almost anything you can dream up with these slip on fittings. http://www.hollaender.com

Here is a post about how we used them to make a set of monkey bars.

http://board.crossfit.com/showthread.php?t=14353

**Home Depot $30-50**

Some Ideas for home made pull-up bars

http://www.crossfit.com/discus/messages/26/12007.html

http://www.crossfit.com/discus/messages/26/11702.html

**Tactical Athlete Pull-Up System**

http://www.tacticalathlete.com/tapsbar.htm

**Again Faster Bar**

http://www.againfasterequipment.blogspot.com/

**Iron Mind Pull-up Bar**

http://www6.mailordercentral.com/ironmind/prodinfo.asp?number=1217-C

Power Max Wall Mounted Chinning Bar #WE179 Ask your local affiliate if they are a Power Max Dealer, CrossFitters may receive a discount.

46" wide for various grip widths. Bolts to the wall. 20"W x 50"W x 16.5"L @ 43 lb

I would recommend installing this one over a door so that you could swing through it for

**Multi-Function Everlast Chin-Up Bar**

Perfect to do chin-ups, push-ups and sit-ups with a single work-out bar. It's portable, adjustable, easy to assemble and no screws are needed. It slips on and off doors as wode as 32*. Ideal if you don't have a lot of space but you'd like to do pull ups and chin ups.* You can buy this pull up bar at http://www.masterlevelfitness.com for under $40.

## Lifting Platforms

**$120-210 from Home Depot and your local feed store**

For a 3 layer 8x8 platform you need: two Horse Stall Mats, $90-100, and for 4 sheets of CDX Plywood, $120, and $20-40 for Plywood, Particle Board or MDF from Home Depot for the Center . You will also need 1 box of 1.25 inch drywall screws and 1 box of 2 inch drywall screws.

http://www.crossfit.com/discus/messages/26/16673.gif

Here is a picture from Witchita Falls Weightlifting Club that shows a way to make an 8x8 platform using only one 4x6 horse stall mat.

http://www.wfwclub.com/sitebuilder/images/barbeque\_002-774x579.jpg

For a 3 layer 4x6 platform: $45 for 1 Horse Stall Mat and and $120 for 4 sheets of CDX Plywood and $20-40 for Plywood, Particle Board or MDF from Home Depot for the Center for an 6x8 foot platform. Cut two feet off of 2 of the sheets of CDX Plywood and your center piece. Cut another of the CDX Plywood pieces in half lengthwise, leave the last on intact. You will also need 1 box of 1.25 inch drywall screws and 1 box of 2 inch drywall screws.

Here is a single layer version. You need to have either the whole floor matted or something to keep it in place.

http://www.crossfiteastside.com/2005/12/platforms.html

Plans and Directions:

http://mikesgym.org/articles/index.php?show=article§ionID=4&articleID=63

Directions for an outdoor platform and for compensating for a sloped surface. http://www.evolution-athletics.com/resources/articles/platform.php

# Software

## Shoes

### Why should weightlifting shoes top your equipment list?

Shoes are the only piece of personal equipment that you really need to own. It only takes one set of five in a pair of squat shoes to demonstrate convincingly to anybody who has done more than one squat workout. A good pair of squat shoes adds enough to the efficiency of the movement that the cost is easily justified. For anywhere from $50 to $200 for the newest Adidas weightlifting shoes, a pair of proper shoes makes a big difference in the way a squat feels. Powerlifting squat shoes have relatively flat soles, and Olympic weightlifting shoes have a little lift in the heel that makes it easier to get the knees forward just in front of the toes. Your choice will depend on your squatting style and your flexibility. Most squat shoes have metatarsal straps to increase lateral stability and suck the foot back into the shoe to reduce intra-shoe movement.

But the main feature of a squat shoe is heel compressibility. The drive out of the bottom starts at the floor, where the feet start the kinetic chain. If the contact between the feet and the floor is the squishy gel or air cell of a running shoe, a percentage of the force of the drive will be absorbed by the compression of the cell. This compression is fine for running, but when squatting it reduces power transmission efficiency and prevents foot stability. Unstable footing interferes with the reproducibility of the movement pattern, rendering virtually every squat a whole new experience and preventing the development of good technique. Squatting in running shoes is like squatting on a bed. Many people get away with it for years, but serious lifters invest in squat shoes. They aren't that expensive, especially compared to brand new name brand athletic shoes, and they make a huge difference in the way a squat feels.

And this statement isn't limited to the squat, but applies to any standing barbell movement, be it of the Olympic or Power variety.

Hear more on weightlifting shoes from Mark Rippetoe and Lon Kilgore

These three videos demonstrate the difference a shoe can make:

Powerclean without weightlifting shoes
File:Power lift without VS Weightlifting shoe

Powerclean with weightlifting shoes

File:VS Weightlifting boot

Difference between running shoes and weightlifting shoes

An ad by VS Athletics

File:VS Athletics Weight Lifting Shoe

### The Shoes

Here's a rundown of most of the weightlifting shoes on the market. This list is not exhaustive (though it's pretty damn close), and the prices may change, but it gives you a pretty wide range of styles to choose from and a decent idea of what you may be looking to spend. Many of these shoes you'll need to drop down half a size for a snug fit. This was the case with my Do-Wins and they fit perfectly.

I would definitely recommend reading some reviews from a site like http://bestliftingshoes.org before you buy to get an idea of what the shoe is like and to confirm it is what you want. There is a lot out there on the market these days to choose from!

(Descriptions and prices quoted from merchant sites.)

### Olympic Weightlifting Shoes

**Leather Do-Win Weightlifting Shoes**

$89.00

http://i296.photobucket.com/albums/mm180/BangoSkank1/LeatherDo-Wins.gif

1.5" heel height, slightly wider width than average.

Men's sizes; women should order 1.5 size lower.

Sizes 3-1/2 to 12-1/2.

Available from Werksan

**Blue Suede Do-Wins**

$99.00

http://i296.photobucket.com/albums/mm180/BangoSkank1/BlueSuedeDo-Wins.gif

1.5" heel height, slightly wider width than average.

Men's sizes; women should order 1.5 size lower.

Sizes 3-1/2 to 12-1/2.

Available from Werksan

**Red Suede Do-Wins**

$99.00

http://i296.photobucket.com/albums/mm180/BangoSkank1/RedSuedeDo-Wins.gif

1.5" heel height, slightly wider width than average.

Men's sizes; women should order 1.5 size lower.

Sizes 3-1/2 to 12-1/2.

Available from Werksan

**Rogue Do-Win Weightlifting Shoes**

$109.00

http://i296.photobucket.com/albums/mm180/BangoSkank1/RogueDo-Win2-1.png

...Brand new offering.

1.5" heel height, slightly wider width than average.

Men's sizes; women should order 1.5 size lower.

Sizes 3-1/2 to 12-1/2.

Answering the call to bring style and functionality together in a single pair of weightlifting shoes, the Rogues are simply the meanest weightlifting shoes ever developed.

These have been redesigned from the ground up to offer better breathability by using mesh inserts and greater stability from two shorter velcro tarsal straps and a lower heel, when compared to the regular Do-Wins.

CAUTION: THEY WILL BUILD ABNORMAL STRENGTH AND INTENSITY TO YOUR LIFTS!

Available from Rogue Fitness

**White Black and Silver Do-Wins**

$99.00

http://i296.photobucket.com/albums/mm180/BangoSkank1/WhiteBlackandSilverDo-Wins.gif

2008 Version of the DoWin shoe in Silver and Black.

1.5" heel height, slightly wider width than average.

Men's sizes; women should order 1.5 size lower.

Sizes 3-1/2 to 12-1/2.

Available from Werksan

**Red White and Black Do-Wins**

$99.00

http://i296.photobucket.com/albums/mm180/BangoSkank1/WhiteRedandBlackDo-Wins.gif

2008 Version of the DoWin shoe in Silver, Red and Black.

1.5" heel height, slightly wider width than average.

Men's sizes; women should order 1.5 size lower.

Sizes 3-1/2 to 12-1/2.

Available from Werksan

**Adidas adiStar Weightlifting**

$199.00 US

£125.00 UK

164.00 EUR Germany

http://i296.photobucket.com/albums/mm180/BangoSkank1/adiStarsilvermetallicandblack.jpg

World-class weightlifting shoe developed and designed for the Olympic Games in Athens.

* New flexible forefoot construction for superior energy transfer
* Improved 3 hook and loop straps for firm hold
* Kangaroo leather in forefoot area for glove-like fit
* Technical carbon fibre like material for stable heel hold
* Unique outsole profile inspired by winter tyre technology
* Proven wooden heel wedge for secure stance

Available from Dynamic Fitness in the US

Available from Specialist Sports Shoes in the UK

Available from Nerlinger in Germany

**Adidas adiStar Weightlifting 2008**

$199.00

£145.00 UK

http://i296.photobucket.com/albums/mm180/BangoSkank1/adiStarWeightlifting2008.jpg

* 'Bird's Nest' single layer ClimaCool® mesh developed specifically for the Beijing Olympic Games.
* PU-coated leather in midfoot and forefoot areas for a durable, form-fitting hold.
* 3 stripes of welded flexible TPU provides ultimate midfoot support.
* Instep strap with hook and look fasteners for adjustable support and pressure distribution.
* Wooden heel wedge for stability and durability.
* Midfoot strap for improved performance and support.
* PU-coated leather in midfoot and forefoot areas for a durable, form-fitting hold.
* TORSION®SYSTEM provides lightweight arch support while allowing the forefoot and rearfoot to move freely for surface adoption, and to stabilize the foot.

Available from Dynamic Fitness in the US

Available from Specialist Sports Shoes in the UK

**Adidas Ironwork II**

$109.00 (Limited availability)

£80.00 UK

112.00 EUR

http://i296.photobucket.com/albums/mm180/BangoSkank1/AdidasIronworkII.jpg

Attractive weightlifting specific training shoe.

* Flexible forefoot construction for improved stance
* Proven instep strap for firm hold
* Full rubber gum outsole for optimal grip
* Popular wooden heel wedge for secure stance

Available from Dynamic Fitness in the US

Available from Specialist Sports Shoes in the UK

Available from Nerlinger in Germany

**Adidas Ironwork III**

$149.00 US

£90.00

http://i296.photobucket.com/albums/mm180/BangoSkank1/AdidasIronworkIII.jpg

* Featuring an exposed wooden heel wedge for extra support.
* Instep strap with hook and look fasteners for adjustable support and pressure distribution.
* Perforated upper materials for superior breathability.
* Synthetic leather upper for lightweight and durability.
* EVA insole for comfort.
* Wooden heel wedge for stability and durability.

Available from Dynamic Fitness in the US

Available from Specialist Sports Shoes in the UK

**ALL ADIDAS SHOES ARE LASTED FOR A NARROW FOOT**

**VS Athletics Weightlifting Shoe**

$71.95

http://i296.photobucket.com/albums/mm180/BangoSkank1/VsWeightlifting.jpg

* Leather upper & sole plate w/hard rubber material on bottom of shoe.
* TWO "Hook & Loop" straps over laces for added support
* Leather reinforced flat rubber sole.
* Size 10 Heel Height = 3.3 cm (midsole = 2.8 cm, sole = .5 cm)
* Reinforced Heel Cup
* Men's sizes: 5-12, 13, 14, & 15.
* Call for team pricing.

(Just don't be looking to get any dates wearing them.)

Available from VS Athletics

**VS OS Suede Weightlifting Shoe**

$45.00, for a limited time! (SUGGESTED RETAIL: $89.99)

http://i296.photobucket.com/albums/mm180/BangoSkank1/vs013.jpg

* Black Suede
* Size 10 Heel Height = 3.3 cm (midsole = 2.8 cm, sole = .5 cm)
* Suede upper w/hard rubber material on bottom of shoe.
* TWO "Hook & Loop" straps over laces for added support
* reinforced flat rubber sole.
* Reinforced Heel Cup
* Men's sizes: 5-12, 13, 14, & 15.
* Call for team pricing.

Available from VS Athletics

**VS Xplosion Weightlifting Shoe**

$71.95

http://i296.photobucket.com/albums/mm180/BangoSkank1/vs014.jpg

* Royal/white (royal patent leather)
* Size 10 Heel Height = 3.3 cm (midsole = 2.8 cm, sole = .5 cm)
* Leather upper & sole plate w/hard rubber material on bottom of shoe.
* TWO "Hook & Loop" straps over laces for added support
* Leather reinforced flat rubber sole.
* Reinforced Heel Cup
* Men's sizes: 5-12, 13, 14, & 15.
* Call for team pricing.

Available from VS Athletics

**VS Dynamo Weightlifting Shoe**

$79.95

http://i296.photobucket.com/albums/mm180/BangoSkank1/vs016.jpg

* Suede upper w/hard rubber material on bottom of shoe.
* TWO "Hook & Loop" straps over laces for added support
* Leather reinforced flat rubber sole.
* Size 10 Heel Height = 3.3 cm (midsole = 2.8 cm, sole = .5 cm)
* Reinforced Heel Cup
* Men's sizes: 5-12, 13, 14, 15, 16
* Call for team pricing.

Available from VS Athletics

**Werksan Red Leather Shoes**

$89.00

http://i296.photobucket.com/albums/mm180/BangoSkank1/WerksanRedLeatherShoes.jpg

1.125" heel, wide width.

Men's sizes; women should order 1.5 size lower.

Sizes 4.5 to 14.

Available from Werksan

**Werksan Blue Suede Shoes**

$99.00

http://i296.photobucket.com/albums/mm180/BangoSkank1/WerksanBlueSuedeShoes.jpg

1.125" heel, wide width.

Men's sizes; women should order 1.5 size lower.

Sizes 4.5 to 14.

Available from Werksan

**Botev Weightlifting Shoes**

$120.00

http://i296.photobucket.com/albums/mm180/BangoSkank1/BOT-WL-500x375.jpg

...New Model...

First time offered in the USA, fresh from Bulgaria.

1.25" heel, average width.

Men's sizes; women should order 1.5 size lower.

Sizes: 4, 5, 6, 7, 8, 8.5

Available from Werksan

(also available in Europe, email: gsisto@mit.edu, gsisto@netscape.net or bittume\_32@yahoo.com)

**New Botev Weightlifting Shoes**

$130.00

http://i296.photobucket.com/albums/mm180/BangoSkank1/BOT-NM-500x375.jpg

...New Model...

First time offered in the USA, fresh from Bulgaria.

1.25" heel, average width.

Men's sizes; women should order 1.5 size lower.

Sizes: 6, 7, 8, 8.5, 9, 10, 11, 11.5, 12, 12.5, 13

Available from Werksan

**Toronto Gold Cup Weightlifting Shoes**

$85.00 CDN

http://i296.photobucket.com/albums/mm180/BangoSkank1/shoes.jpg

Available from Toronto Weightlifting

**Toronto Kanama Weightlifting Shoes**

$129.00 CDN

http://i296.photobucket.com/albums/mm180/BangoSkank1/shoe2.jpg

Available from Toronto Weightlifting

**Power Firm Weightlifting Shoes**

$115.00 US

$135.00 CDN

http://i296.photobucket.com/albums/mm180/BangoSkank1/PowerFirmWeightliftingShoesModelA.jpg

http://i296.photobucket.com/albums/mm180/BangoSkank1/PowerFirmWeightliftingShoesModelB.jpg

Model A available in Blue with white trim, or Black with white trim European sizes 33-50

Model B available in Blue with white trim, or Black with white trim, US sizes 6-12

(These shoes are custom made to your specifications. You actually mail them an outline of your foot for a tailor made fit!)

Available from Power Firm

**Nike Romaleos**

$180 (Discontinued)

http://i296.photobucket.com/albums/mm180/BangoSkank1/Romaleos1asmall.jpg

http://i296.photobucket.com/albums/mm180/BangoSkank1/Romaleos1bsmall.jpg

* Exclusive Nike contoured TPU heel wedge cups heel and supports foot to provide unmatched lifting stability
* Integrated lacing and double power straps lock foot firmly in place
* Supportive, durable upper materials and construction
* Outsole designed to minimize wear in the heel
* Includes both training and competition sockliners

Available at The Nike Store

*How To Find The Romaleos?*

A lot of people have asked me how to get these shoes now that they are no longer available on Nike.com. If you call a Nike rep, depending on who you talk to you'll get 3 answers: a) they will make more in 2009, b) they might make more in 2009 depending on demand, or, c) they will never make them again. The first place I suggest would be E-Bay. You can set up an e-mail search so that every day E-Bay will crawl their site and any matches to your description will get e-mailed to you. That is how I found mine. A second way would be to call any Nike retailers or outlets in your area, they might have an orphan pair sitting on the shelves in the storeroom somewhere. A last option would be to frequently check Nike.com; there's a slim chance that a pair will become available that has been returned or refurbished. If you keep looking though, I feel pretty confident that you will eventually find a pair as I did. As for sizing, I wear a size 9.5 in most tennis shoes, including the Nike Frees, and 9.5 fit me perfect with these as well. I would just order your regular shoe size if you somehow manage to pick up a pair. I actually compared the insole of the Romaleos to the insole of my Nike Free and they were identical. If you're unsure about what size to order, find a pair of Nike Free's that fit snugly, and that is the size you should get.

If you can find these shoes get them! Get two!

*Will They Be Brought Back?*

If you have any interest in seeing these shoes continue I encourage you all to contact Nike and DEMAND (read: beg) that they produce more for 2009. You can contact them here: https://nike-store.custhelp.com/cgi-bin/nike\_store.cfg/php/enduser/ask.php (wfs) And you have to hit the "submit" button twice before it'll go through.

Numerous brands of weightlifting shoes are reviewed at http://shoesforsquatting.com

### Powerlifting Shoes

**The Contender by Safe USA**

$169.95

http://i296.photobucket.com/albums/mm180/BangoSkank1/SafeUSA.jpg

Designed & manufactured exclusively for powerlifting. Features: A split grain leather with Cambrelle lining, wedge arch support, flat crepe sole for maximum weight disbursement and slippage resistance, Hi-density molded sockliner, molded heel counter, lateral strap, Avg. width & 7/8 inch standard heel.

Available from LiftingLarge.com

**SST Pro Series Powerlifting Shoe by Safe USA**

$189.95

http://i296.photobucket.com/albums/mm180/BangoSkank1/SSTProSeriesPowerliftingShoe.jpg

The ultimate powerlifting shoe! Every shoe features: Wedge arch support. Totally flat crepe sole from heel to toe for maximum weight disbursement and slippage resistance. Full grain leather construction with Cambrelle lining
Hi-density molded sockliner. Fiberboard heel counter to prevent "roll over"
Velcro lateral strap for fine tuning adjustments. American made from American leather. 7/8 inch heel.

Available from LiftingLarge.com

**Genesis Power Shoes**

$115.00

http://i296.photobucket.com/albums/mm180/BangoSkank1/GenesisPowerShoes.gif

* Wedge Heel
* Wrap Around Style for Incredible Support
* Cowhide Outer for Stiffness
* Pigskin Inner for Comfort
* 2 Velcro Straps for Support

(Possibly the ugliest shoe ever conceived, but at least you'll be left to yourself.)

Available from Crain's Muscle World

**The Inzer Pillar**

$125.00

http://i296.photobucket.com/albums/mm180/BangoSkank1/inzer\_blk\_pillar\_xlrg.jpg

The Pillar will increase the poundage you can lift through several key designs built in. Feel the super support and power on your feet and in your lifting with this outstanding power shoe.

Available from Inzer

**Otomix Powerlifting Shoes**

$99.00

http://i296.photobucket.com/albums/mm180/BangoSkank1/otomix\_2033\_23955139.gif

Designed for the rigors of extreme sports. The OM4000 incorporates extra protection and support for the most demanding powerlifting workouts. This is one of the most popular models in the Otomix line. A great cross-trainer for all sports. Available in Black and White with Black trim.

Available from Otomix

### More Merchants

tehran:

http://www.yarapuyesh.com/

Iran: http://www.pishkooh.com

## Chalk

Chalk Helps with grip and with managing callous formation. Most importantly, it will actually allow you to lift more weight! Get you some!

## Gloves

You have skin. And hopefully a spine. Chalk you need, gloves you don't.

## Straps

You are only as strong as your weakest link. Dont use straps this leads to weak girlish hands. Grip it and rip it.

## Wraps

http://www.prowriststraps.com/weight\_lifting\_wrist\_wraps\_powerlifting\_wrap

http://bels.com.au/product\_listing.php?category=12

## Belts

Most people cinch it up as tight as it will go. This is wrong. take a breath, apply the Valsava, tighten the abs then tighten the belt to a "snug," but not tight fit. Then, go one hole tighter. This takes into account the effect of the weight on the bar.

Most belts are wider in the back. Also wrong. The belt maintains stability by working on the force exerted by the abs, not the back. If you can't find a belt that is a 4" width all the way around, wear it backwards.

Most people wear the belt down near their waist band. Wrong again. The belt should go around the widest part of your stomach. After you squat down the belt will readjust itself slightly; this is where you want the belt to be. On deadlifts it works to wear the belt a little lower in the front and a little higher in the back.

The only time I wear a belt is when I'm going for a heavy max of 5 or less and for the last warm-up set leading up to my max. 90% of the time I don't wear a belt for squats nor deadlifts. Rule of thumb: If it feels really heavy, wear a belt. If you are self aware enough to know that you back/abs are stong enough not to need a belt, don't wear a belt. It really comes down to preference. Beginners need not wear a belt for the greater part of their training.

### Further reading

The Straight Dope on Belts

Retailers:

* EliteFTS
* Inzer
* Bodybuilding.com
* APT Pro Gear

# External links

* ~~StrengthAndConditioningEquipment.Com~~ which was once linked several times in this article, is no longer active. Clicking the link redirects to RogueFitness.Com with store ID 106a84530207e2911dca and credit to Ahmik\_Jones.

**Back to The Starting Strength FAQ**