Lift in Style with the Brand New Nike Romaleos 3

The Nike Romaleos 3- now also available as the new Nike Romaleos 3 XD – maintain and improve upon the solid, stable base of the Romaleos 2, yet are a much more lightweight shoe with increased flexibility, breathability and an improved fit.

For the first time in the history of the Romaleos, there is also a special version for female lifters as well!


  • Synthetic leather reinforces mesh on upper for support and breathability
  • Flywire cables and nylon midfoot strap offer dynamic lockdown
  • Two interchangeable insoles provide soft or firm support
  • Honeycomb TPU plate for lightweight stability during weightlifting
  • Solid rubber outsole provides durable traction
  • 20mm heel
  • First ever version that also features a specific female lifting shoe by Nike!
Nike Romaleos 3 Mat Fraser
Lift like a champion


One of the first things you notice with these shoes is how lightweight they are, weighing in at just 13 oz with the soft insole, and 15 oz with the hard performance version. Translating into performance, the lighter shoe is a practical way to improve your footwork during Olympic lifting, where every millisecond counts.

The lighter weight is also helpful for lifting intensive workouts where you would choose to wear lifters over normal training shoes. Think high reps of heavy power cleans, deadlifts, squats or walking lunges for example.

The female version of the Romaleos 3 also offers an improved fit and great stability.


The heel platform is constructed with a geometric honeycomb like design, utilising less material whilst maintaining excellent base support and a strong, rooted feel. As always, Nike have spent a great amount of time on attention to detail, and each model has a coloured internal surface that is visible through the honeycomb. Check out the crimson red on the grey shoe design below. Despite the reduction of material, there is still no heel compression at all.

Nike Romaleos 3 Barbell WorkSource: Nike
Brand new sole

The TPU heel helps to minimise heel slip, and when combined with the Flywire technology, the overall support feels more responsive for lifting. Nike have actually made the sole of the shoe narrower, but this has no negative impact on the stability of the shoe, and generally makes them a more practical choice for a wider range of workouts when coupled with the lighter overall weight. I felt stable during sets of heavier split jerks and overhead squats, as well as through workouts.


Like the Romaleos 2 you get two insoles, a soft and hard performance version so that you can cater the shoes to your taste.

Nike Romaleos 3 Deadlift
Built for stability and lifting performance

Another handy new feature on the Nike Romaleos 3 XD are the grooves that run across the forefoot. These aid flexibility and ventilation, and make the shoe more adaptable for alternating between solely Olympic or Powerlifting and longer workouts that incorporate heavy lifting.

Moving up to the midfoot, the single strap is shorter than the two alternating versions on the Romaleos 2. Nike have implemented a great new design solution to include a space on the strap without Velcro, so that you easily fold them over your laces without ruining the material.


As with all Oly lifters or cross training shoes, fit is vital for top performance. The Nike Romaleos 3 feel snug, responsive and very light. Imagine Nike Metcons with an elevated, hard heel.

They are narrower than Romaleos 2, especially in the midfoot, but the forefoot feels similar (if you are familiar with the previous model). If you found the previous version too wide, then you will love the Romaleos 3. Overall they are not a narrow shoe, simply the fit has been updated, flywire technology has been implemented, and the results are highly effectively.

The Romaleos 3 run slightly smaller, so if you are planning to use them for workouts, go a half size up. If you are primarily wanting to lift in them and prefer a strong snug fit, then choose your normal size. Cushioning at the achilles and ankle area is also a welcome addition that adds to the overall comfort and fit.


In comparison to the previous version, the Nike Romaleos 3 are more modern, stylish and refined.

Nike Romaleos 3 Colours
Distinctive Nike style

The grooves on the forefoot match the angular, buttress like lines that are regimented together to form the heel. Repeating honeycomb detailing from the base of the shoe matches the padded internal material that protects the achilles tendon and the transparent TPU heel fits seamlessly with the minimal, bold colours that Nike have chosen.

The lines, shapes and materials are designed for function first, but are infused with that iconic Nike aesthetic. Built for performance and utilised by athletes such as Mat Fraser, these shoes will give you the edge that your lifting needs. Time to lift in style.


Image Sources

  • Nike-Romaleos-3-Sole: Nike
  • Nike Romaleos 3: Nike

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