I've squat in some old VS oly shoes too. About an inch high heal. I've got $200 Adidas Oly shoes in a box that have never been touched and I won't touch them until the VS shoes shit...I've had them 4 years.

Way too low of a heal for those squatting Oly style with high bar, close stance and ATG. Those simply won't work.

I'm also not sure what those heals are composed of? If it's not a really hard surface like wood, you loose too much kinetic energy to bounce the bottom of the squat like Oly lifting.

It's to hit below parallel depth, helps the hips track in a more normal pattern and obviously are used for those doing Clean and Jerks and Snatches, which also require you to squat in the same shoe you do the Olympic lifts with (carryover). It allows the knees to track OVER the toes to hit appropriate depth and super deep. AND YES, your ****ing knees can travel plenty past your toes. It's a bullshit lie that knees past toes on squats is dangerous.

If you can't get a raised heal/hard healed shoe to squat in, flat Converse shoes are your next best option but your squat pattern would more likely be low bar which is a different bar path and likely wider foot position, more powerlifting like. Find out what works for you and go with it.

I've always done a low bar/wide stance squat so I guess it's good that I've been going with flat ass shoes.

Yup, I agree. That works for the style.

Running shoes are way too soft for squatting or deadlifting. People complain about squats injuring their knees. No, that's the shitty running shoes you are using causing you to not be stable. You can't squat or deadlift properly with running shoes. They should only be left for the treadmill at the gym.

Squat barefoot!

I use indoor soccer shoes personally. They're flat as **** and not squishy.

Copas.

It's not about being at a level, it's about developing appropriate and proper lifting technique from the start before you develop bad habits. It isn't about the weight your lifting, it's about learning the lifts. Squats/Deads take years to master...for anyone. Do it right from the start and I promise your road to the end will be that much better and more enjoyable. You risk injury in those running shoes man.

I'd at least get some cheap/flat converse man. Those work for most people. Don't worry about comparing yourself to anyone. The gym isn't about that.

You're a champ running in that shit.

I do too. If gym is empty, I'll workout barefoot pretty often. Otherwise I wear the Merrell trail gloves.