Shoes with optimum cushioning, lateral support, and flexibility for daily workouts and studio sessions. See workout shoes
Versatile, low-profile shoes for constantly varied exercises including plyometrics, sprinting, weightlifting, and rope climbing. See CrossFit shoes
Shoes for daily wear that ensure a smooth walking gait cycle. Check out walking shoes
For people with normal pronation. Also provide support for high-arched feet with underpronation (excessive outward rolling of the foot). See neutral training shoes
For people with low-arched or flat feet and moderate overpronation (excessive inward rolling of the foot). See stability training shoes
Shoes feature stabilizing technologies for people with severe overpronation. See motion control training shoes
Good to know
Stability and motion control add-ons are uncommon for workout shoes and are never present in CrossFit or weightlifting footwear. They are mostly found in walking shoes where the gait is easier to correct.
Heel to toe dropMen: 4mmWomen: 4mm
WidthMen: NormalWomen: Normal
Release dateDec 2017
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91 / 100 based on 15 expert reviews
These are the best shoes to lift in that are not Olympic weightlifting shoes.
It's a solid shoe. I think it can benefit a lot of athletes.
If you need a cross-training shoe that’s extremely stable and can support heavy weight, then reach for the Nike Metcon 4.
But otherwise, I do like them a lot. I got tons of compliments when I walked in the gym; everybody saw them right away.
Updates: Metcon 3 vs Metcon 4
Just like the other CrossFit shoes from Nike, the Nike Metcon 4 is designed to meet the harsh demands of a CrossFit training regimen. From the bottom up, the trainer is crafted to support the foot during constantly varied plyometric exercises, heavy weight lifting, rope climbing and other activities involved in a typical workout of the day (WOD).
The shoe builds on the success of its predecessor, the Metcon 3, inheriting a good number of its key components. Even though at first glance it seems like the two models are identical, the new iteration features a number of changes to improve the overall comfort, style, and performance:
- Improved upper material. The major difference between the old and new versions lies in the upper. The Metcon 4 utilizes a sandwich mesh instead of the ballistic mesh of the previous version. The new material has a softer characteristic as it aims to give more cushioning on top of the foot along with a more pleasant foothold. It is also created to be more flexible and more breathable.
- Enhanced upper protection. In Metcon 4, the mesh is protected against abrasion by the 3D-printed haptic technology. It is comprised of tri-star rubberized shapes placed throughout the high-wear areas.
- More tongue padding. The embossed tri-stars are also found on the tongue of the trainer. They are meant to add cushioning and buffer the tension of the laces on the instep.
- More eyelets. The 4th Metcon features six pairs of eyelets, which is one pair more than in the previous shoe. It allows for a more tuned-in fit.
- Better heel clip design. The TPU heel clip found on both sides of the rearfoot has been shortened in the new iteration. This update helps to create a bit more minimal look without sacrificing heel stability.
Nike Metcon 4 size and fit
The Nike Metcon 4 comes in both men’s and women’s sizes. It adheres to the standard length of training shoes and is available in a range of full and half sizes: from US 6 to 18 for gentlemen and from US 5 to 15 for ladies. In terms of width, the model only comes in a standard D - Medium profile for men and in a B - Medium width for women. The mesh material in the upper is designed to create a snug heel-to-toe foothold. Six pairs of eyelets allow the fit to be tightened all the way to the collar, minimizing the chance of heel slippage. The Flywire cables are integrated with four of the eyelet pairs to enhance lateral support and foot containment.
A solid rubber lines the underside of the Nike Metcon 4. It is made to be durable and provide a stable base during intense workouts. The tri-star tread pattern delivers multi-directional traction and also enhances the grip on most surfaces. The forefoot area is sticky and helps during sled pushes.
The textured material wraps the medial and lateral sides of the midfoot. This construction protects the mesh and delivers a grippy surface during rope climbs. The rubber compound also extends to the quarter, forming a heel clip that holds the back of the foot steady during side-to-side movements.
The rubber protrudes slightly at the back of the shoe. The extension reduces drag when performing wall exercises such as wall walks and wall push-ups.
A removable foam insole serves as the midsole of the Nike Metcon 4. It provides a minimum amount of cushioning and shock absorption but is made rather dense to deliver stability for weightlifting.
The unit has a low-to-the-ground profile to help the wearer stay in control of the surface throughout the CrossFit session. It also has a 4-mm drop, which is the difference in height between the forefoot and the heel, to keep the foot relatively flat for a more planted underfoot feel.
The Metcon 4 from Nike makes use of the same low-cut silhouette as its predecessor. It allows for unhindered ankle mobility during all sorts of movements and directional changes.
A sandwich mesh is used as the primary material of the upper. It is a soft, two-layer fabric with vertical fibers running through it which creates a cushioned feel for the foot. It also allows the top portion of the shoe to be flexible and breathable.
Placed throughout the high-wear areas is the haptic technology, which is comprised of 3D-printed tri-star patterns. This textured component has a rubberized feel that protects the mesh material from getting frayed during activities like rope climbing. Further protection of the fabric is delivered by a synthetic guard in the big toe area.
A traditional lace-up closure secures the foot inside the footwear. It has six sets of eyelets, instead of five, to deliver a customizable fit. The Flywire cables integrate with four out of the six holes. These strings are made of Vectran Filaments which are pound for pound stronger than steel. They become taut when the shoelaces are pulled together, enhancing support on the lateral and medial sides.
The rear section of the shoe sports a firm TPU heel counter. It has a carved-out design with two supportive segments protruding on both sides to prevent the rearfoot from wobbling.
The tongue sports embossed tri-star embellishments that function as a cushioning feature between the instep and the laces. It also has perforations on it to help keep the inside of the shoe ventilated.
Colorways and special editions
Nike Metcon 4 XD Patch
What else could Nike think of to motivate its wearers? Patches! In this new edition of the shoe, the tongue and the back section of the upper unit are made of a Velcro-friendly material. It allows you to stick any of the five or six inspirational patches that come with each trainer. These may vary a bit depending on the colorway but they all share the same military nostalgia vibe, featuring old-school army emblems. The dusty tactical colors of this model also go in tune with the theme: the shoe can be purchased in dark stucco, black, elemental gold, rose gold, and violet ash hues.
Nike Metcon 4 XD X Chalkboard/Whiteboard
Customization becomes even more available in this limited edition of the Metcon 4. The material used in the rear section of this shoe is crafted to resemble the surface of a chalkboard or a whiteboard, depending on the colorway. Just grab a piece of chalk or a dry erase marker and let your imagination run wild. You can always erase your masterpiece to start anew.
Nike Metcon 4 XD
This new iteration of the acclaimed CrossFit trainer comes in a selection of vibrant colors in both men’s and women’s versions. Apart from the refreshed color palette, this model receives an update in its upper unit. The 3D-printed tri-star patterns covering the mesh have been replaced with the diamond-shaped ones. They have the same rubberized feel as the tri-stars but are made larger to enhance the durability of the material. In fact, the “XD” is an abbreviation which stands for “extra durability.”
Nike Metcon 4 Metallic
College navy blue dominates the color palette of the women's Nike Metcon 4 Metallic. The shiny tri-star pattern on top of the mesh is accountable for creating the metallic-like gloss of the colorway.
Nike Metcon 4 Champagne
The ladies' Champagne colorway will help you shine and sparkle as you’re working through a tough CrossFit routine. A delicate combination of sail white, light cream, and platinum tint hues are dashed with metallic gold accents in the Swoosh and other details.
Nike Metcon 4 AMP Leather
The AMP Leather brings the style of the brand's acclaimed CrossFit shoe to a whole new level. The iteration features a posh leather upper with perforations to retain breathability and a contrasting suede heel panel. Buyers can choose between two color options: a more gentle parachute beige/desert sand colorway and a more intense dark stucco/newsprint model.
Nike Metcon 4 Premium
The Premium Metcon 4 turns all of its shoe parts plain black, highlighting the blue obsidian heel counter. In daylight, the trainer sports a clean and classy look, but once darkness falls, its fluorescent tongue is ready to illuminate. This kicker will also help you spot the coal-black footwear easily.
Nike Metcon 4 LM
The LM is a ladies-only model. Its subdued color scheme includes several shades of smoky gray and mauve, blending strength and femininity in one image.
Nike Metcon 4 X
The X colorway features a pattern that symbolizes the shoe's dedication to the CrossFit regimen. It is comprised of the Swoosh logos that represent Nike and the Xs which stand for CrossFit. The trainer also receives a stylish flair from the dynamic yellow laces and the black speckled outsole.
Nike Metcon 4 Viking Quest
The Viking Quest calls out to the Nordic power inside cross-training aficionados. This masculine colorway uses black, metallic, and anthracite hues to show that you really mean business when you put on a pair.
Nike Metcon 4 Americana
The Americana was created to pay respects to the homeland with its gym blue, team red, and white coloration. The 3D-printed pattern on the upper has taken the shape of Stars instead of the tri-star. Meanwhile, the white and red lines on the laces represent the Stripes.