Brooks Ghost 16 Performance Review

 

The Brooks Ghost has had an impressive…um, run (ba dum tish) as one of the industry’s top-selling shoes for quite some time, and the Brooks Ghost 16 carries forward many elements that will keep it familiar to its innumerable devotees. For example, its moderate stack, 12 mm drop, and comfortable air mesh upper (which sees only minor tweaks) all remain consistent.

 

Another feature Brooks has retained from version 15 has less to do with performance and more to do with corporate responsibility. The Brooks Ghost 16, like its predecessor, is a Certified Carbon Neutral product. This is achieved through the increased use of recycled materials and Brooks’ support of verified carbon offsetting projects that serve to neutralize any remaining emissions.

Brooks isn’t the only brand working toward better environmental practices, thankfully. But I do appreciate the fact that the company committed to accomplishing this with a model they produce and sell in the highest quantities.

But back to the shoe itself… There are indeed a couple of noteworthy changes arriving with number 16 in a long line of friendly Ghosts. Let’s get into it.

Brooks Ghost 16

Release Date: May 1, 2024

Price: $140

Weight: Men’s 9.8 oz., Women’s 8.8 oz.

Drop: 12mm

Sizing: True to size

• Rundown: The Brooks Ghost 16 maintains strong Ghost DNA while becoming more modern and comfortable in its cushioning setup.

What Changed?

The first change to the Brooks Ghost 16 comes in the form of the outsole material. Brooks is using its new RoadTack rubber, which is a mix of rubber and recycled silica that we here at WearTesters found super impressive in the Brooks Glycerin 21.

The bigger change, though, is in the midsole, which has been upgraded to DNA LOFT v3. This nitrogen-infused foam has appeared in a handful of models over the last few years but is now making its way into a whole slew of Brooks’ slated 2024 lineup. It’s fair to say that we’re likewise generally fans of DNA LOFT v3’s properties around here.

But let’s see whether or not our affinity for those features extends to the Brooks Ghost 16…

Midsole

Annie: I’m happy to say that the DNA LOFT v3 in the Brooks Ghost 16 is still the same foam I’ve come to trust and enjoy for its resiliency and understated impact protection in shoes like the Glycerin 21. There’s just less of it. You get a more lightweight feel and bit more pep in the Ghost 16 as a result. But the tradeoff is of course that you sacrifice several millimeters of cushioning in the process – particularly in the forefoot, given the shoe’s high drop.

Speaking of the drop…

While the DNA LOFT v3 delivered what I’d hoped, the rest of the underfoot setup of the Ghost 16 didn’t particularly agree with me. In my natural gait, the ride often felt abrupt. This was illuminated most clearly to me when I was running uphill and said to myself, “oh, wait, that finally feels better.” I’m guessing the incline naturally leveled out the shoe’s geometry and better allowed my body to employ its preferred mechanics for shock absorption.

Ultimately, the shoe’s 12 mm drop just seemed to have too imposing a point of view for my (mostly) midfoot strike, and I found myself having to accommodate a less natural movement pattern – shifting my foot strike either back toward my heel or farther toward my forefoot – in order to reap the benefits of the cushioning. Otherwise, the forefoot felt thin, and transitions were awkward for me.

I was honestly a little surprised by how pronounced this sensation was for me in the Ghost 16, since I didn’t have such issues when testing the Brooks Glycerin 21 (which sports a not-much-lower 10 mm drop). But our fellow reviewer, Tyler, did experience a similar effect in the Glycerin 21. So, perhaps the drop and geometry of the Ghost 16 is simply where my body draws the line.

But how did the midsole treat you, Drew?

Drew: I too think the 12mm drop is just too high. It’s weird because the Glycerin 21’s 10mm drop doesn’t bug me but the Brooks Ghost 16’s 12mm drop does. You’d think those 2mm wouldn’t register but somehow they do.

That said, the Ghost’s 12mm drop is a godsend for people with achilles issues as it removes some of that achilles strain from the equation. Also, anyone who’s run in the Ghost for years will find the Brooks Ghost 16 consistent with previous models but packing squishier, more protective cushioning. For Ghost fans this midsole is possibly the Ghost’s biggest upgrade ever.

Upper

Annie: Between the holey design of the forefoot mesh and the dotted pattern adorning the heel, it felt like Brooks was deliberately attempting to set my otherwise mild trypophobia ablaze. Intrepid soul that I am, however, I powered through and continued testing like a professional. But Brooks, I thought we were cool. Unless this is your way of nudging me toward exposure therapy…In which case, it worked.

Anyway, my idiosyncrasies aside…

In reliable Brooks fashion, I found the air mesh upper, which Brooks says, “blends stretch and structure with just-right breathability” both comfortable and very well-fitting. The heel counter seemed a little rigid at first for my preference; but it didn’t cause any irritation or discomfort, so I certainly can’t complain.

As for that “just-right breathability”, I appreciate the balance Brooks found. It’s not necessarily a bad thing to not be quite as insanely breathable as some shoes – like the New Balance FuelCell Rebel v4, for example – a shoe I loved and an upper I will appreciate in the summer but occasionally froze in this winter.

The Brooks Ghost 16’s upper isn’t too thick and is by no means suffocating, but it still gave me some welcome protection for running in frigid temps. If most of your running takes place in humid summer months and you place an especially high value on breathability, you could find a more breathable option. But sometimes a strength is a weakness and a weakness is a strength, depending on your perspective.

So, Drew. Did you also find the upper’s performance highly effective yet its porous appearance slightly emotionally unsettling?

Drew: Today I learned I’m lucky that porous uppers don’t set off alarm bells in my head. Not sure I would have made it this long as a shoe reviewer if that were the case. Shoe designers love their holes and dots.

But back to the upper at in hand. It’s a typical, somewhat breathable, yet very comfortable Brooks upper. The kind of same old, same old that makes this shoe reviewer yawn but is perfect for longtime Brooks Ghost fans. Brooks delivers exactly what you’d expect out of a Ghost upper.

Traction

Annie: As we mentioned above, we first got to test out the RoadTack rubber compound on the Brooks Glycerin 21. I was hugely impressed by its grip and durability then, and I found it to perform nearly as well here in the Brooks Ghost 16.

I say “nearly” only because I think I really benefited from the rubber being decoupled on the Glycerin 21 and wish it had been implemented in the same way on the Ghost 16. The grip and durability is nevertheless very solid here. I just missed the extra flexibility and confidence in toe-off that the decoupling afforded.

As a result, the rubber on the Ghost 16 felt thicker and a tad more intrusive underfoot. That sensation is probably also a byproduct of the more moderate stack and the fact that a 12 mm drop makes for an even thinner forefoot feel. Regardless – and similar to what I experienced with the midsole – the outsole felt softer and like it smoothed out if I shifted my foot strike forward or back.

What about you, Drew?

Drew: The Brooks Ghost 16 has a lot of rubber with fewer and smaller flex grooves. That’s not a bad thing if you want to get maximum durability but it does hurt the softness of the shoe and is especially noticeable in comparison to the Glycerin 21.

I’d encourage longtime Ghost devotees to try on the Glycerin 21. I think the upgrade is worth the extra dollars and the outsole’s extra flexibility may feel like a breath of fresh air for your tootsies (Editor’s Note: do you mean feet? What a weird word. I’m editing it out next time).

 

Is the Brooks Ghost 16 wide foot friendly?

Annie: The women’s standard (Medium) width Brooks Ghost 16 is very comfortable for my average-to-slightly-wide forefoot. I think true wide footers will likely prefer the Wide sizing in this case. And if the Ghost 15 is any indication, Brooks will likely offer the Ghost 16 in an Extra Wide version (as well as Narrow sizing for that matter). So there should be a width option available for just about everyone upon release this spring.

Drew: The Brooks Ghost 16 is relatively accommodating but I’m with Annie on this one, if you’re a true wide footer, opt for the wide version. It will likely release alongside the standard version on May 1st.

Lengthwise, the Brooks Ghost 16 fit perfectly in my normal running shoe size. Feel confident buying your typical size.

Is the Brooks Ghost 16 worth $140?

Annie: If the setup agrees with you, yes. From the upper, to the midsole, to the outsole, this is another thoughtfully made, built-to-last model from Brooks. And the price has mercifully held steady with last year’s Ghost.

I get more enjoyment out of other, same-priced daily trainers that happen to better align with my personal mechanics and ride preferences. But if the Ghost 16 fits with your running style, Brooks is delivering a well-made, reasonably priced shoe.

Drew: If the Ghost is your go to daily running shoe, you’ll feel like you’re getting a lot of extra value (mostly driven by the midsole change) out of the $140 versus previous versions.

If you’re coming from other, more cushy daily trainers, I’d recommend spending the extra $20 to get the Brooks Glycerin 21. You’ll have a better overall experience and one that aligns better with the shoes you’ve worn previously. The Glycerin 21 is superior to the Ghost 16 such that the $20 premium is easily justified and buyer’s remorse won’t enter the equation.

Brooks Ghost 16 Summary

Annie: The Brooks Ghost 16 remains a stalwart and recognizable pillar of the Brooks pedigree. The loads of runners who have enjoyed the Ghost line in the past likely still will. In my case, the shoe simply runs (…) counter to my mechanics.

But if a more modest stack height and a higher drop typically float your boat, the Brooks Ghost 16 is a quality, durable offering with a dialed-in, comfortable upper, an upgraded midsole material, and reliable grip that will serve you well through a ton of daily miles.

Drew: The Brooks Ghost 16 maintains strong Ghost DNA while becoming more modern and comfortable in its cushioning setup. It’s a great shoe for beginners and occasional runners. Ghost fans will also be extremely happy with the upgrades.

However, if you’re looking to take the Brooks plunge for the first time and are coming from a world of high stack daily running shoes, you’ll have better options than the Brooks Ghost 16 in the Brooks portfolio (both the Glycerin 21 and the Brooks Ghost Max).

Nike Book 1: The Most Anticipated Shoe Of The Year

 Devin Booker’s first signature shoe, the Nike Book 1 is the most anticipated basketball shoe of 2024. Does it live up to the hype?

Price: $140

Release Date: 2023

8/10

Total Score

The Nike Book 1 is Devin Booker’s highly anticipated first signature shoe with Nike. Ever since the Swoosh announced they were launching a Devin Booker signature line, sneakerheads have been eagerly awaiting the arrival of the maiden model. One of the main reasons why this is such an anticipated release is because of DBook’s love for Kobes. It would stand to reason that a guy who rarely wears anything else besides various colorways of the Kobe 5 would request a very similar shoe as his first signature. And who doesn’t love the Kobe 5.

Not only is it a highly anticipated shoe, but it’s also a very polarizing one. This is due to the old-school aesthetics and build Nike decided to go with. Booker is also an “old school” kind of guy and clearly this was a point of emphasis for him in the design process. The Book 1 looks much more like a shoe made in 1985 than one made in 2024.

But of course the most important question is, how do they perform on court? Are they a Kobe 5 clone? Are they an 80’s style brick? Let’s find out:

Nike Book 1 Review

Nike Book 1 Specs

Nike Book 1 Traction

Traction on the Book 1 is simple, no-nonsense, straightforward and excellent. What we have is full-length, thick herringbone, the most reliable traction setup out there and it works great. The rubber is tough and grippy, and the traction pattern offers flawless multidirectional coverage. The colorway of the shoe we tested, comes with a translucent rubber outsole, but have no fear.

First, there will be colorways of the shoe that come with solid rubber, and secondly, the translucent rubber that Nike used on the Book 1 works great on every type of surface, even outdoors. The rubber is strong enough and thick enough that it should hold up well outdoors which is a big added bonus in our opinion. Not everything on the shoe will work well outdoors (more on that later) but the traction clearly will.

Nike Book 1 Cushion

The cushion setup of the Book 1 sounds great and Kobe-esque on paper, but the implementation of the different elements doesn’t allow it to shine as much as it could. What we have is a full-length slab of Cushlon as the midsole, which houses a Zoom Air unit in the heel. The issue is that, because of the retro build of the shoe, where your foot sits atop the midsole and not within, stability becomes a big issue.

To make sure the midsole is as stable as possible, it’s almost caged entirely within a rubber cupsole which nullifies much of the compression, and “plushness” a full slab of Cushlon should provide. It’s not a bad cushioning setup, it’s just much more on the reactive and stable side of the cushioning spectrum, so don’t expect a cushy and elastic ride on court.

In regards to the heel Zoom Air unit, it would have probably been better if it had been placed in the forefoot of the shoe, where most basketball players would get more use out of it.

The fact that the cushioning of the Book 1 is more neutral feeling means that, as far as cushioning goes, you may want to keep these on the hardwood and avoid the blacktop.

Nike Book 1 Materials

The materials are without a doubt the highlight of this shoe. If you like 90’s and 00’s style shoes, you will love the Book 1. What we have is a mix of premium materials with some textile details mixed in. The forefoot, heel, and swoosh are all either leather or Nubuck, and both are good quality. The midfoot of the shoe features a canvas-style textile which helps reduce weight and aids in ventilation.

This setup takes a little bit more time to break in than a more modern textile-based shoe, but when it does, it feels amazing on foot. It’s also no slouch when it comes to performance. Containment and lockdown are also top-notch in the Book 1 thanks to the sturdy materials of the upper.

This mix of materials also makes the shoe feel more valuable in hand. This might simply be a mental trick, but when you have a shoe with these types of materials, you feel like you got a lot more bang for your buck.

Nike Book 1 Support

Support is another strong point of the Book 1. We have a wide outsole with a lot of contact area with the court and that well-contained cushioning system which provides a very stable base from which to make our moves on court. The upper utilizes those leather overlays to boost the shoe’s containment. Much like the traction, it’s no frills, and everything just gets the job done.

There is also a TPU midfoot shank plate housed within the midsole which provides a good amount of torsional rigidity and a sturdy heel counter that keeps your heel locked in as you play.

Nike Book 1 Fit

Fit is a bit tricky. The shoe technically fits true to size, but it’s a very snug 1 to 1 fit. The materials of the upper do take some time to break in, and when they do you will gain some space, but initially, they feel almost suffocating. This is one of those shoes that, if you’re not in love with a tight fit, you can go up half a size and have no issues.

Nike Book 1 Overall

The Nike Book 1 will be an awesome hoop shoe for some people. If you like 90’s style basketball shoes, this is a no-brainer. The Book 1 has everything you could ask for in terms of simplicity of design, quality of materials, and no-frills on-court performance. The Book 1 proves that lightweight textiles are more of a gimmick than a performance feature and they are widely used as a cost-cutting measure for companies and not to create better products for the consumer.

This being said, no, the Book 1 is not a high-tech, lightweight, streamlined performance model with all the bells and whistles. If you’re into that than this is definitely not the shoe for you. But they look good, they play good, and they just get the job done. End of story.

adidas AE 1: The Best Basketball Shoe of 2024?

 The adidas AE 1 is one of the most anticipated basketball shoes of 2024 and it just might be one of the best as well.

Colorway: Acid Orange / Core Black / Acid Red

Release Date: 2024

Price: $120

8.5/10

Total Score

The adidas AE 1 is Minnesota Timberwolves’ high-flying superstar, Anthony Edwards’ first signature shoe with the brand. It was easily one of the most anticipated shoe releases of 2024 and it just might be the best adidas basketball shoe of the year and one of the best overall basketball shoes out there.

The shoe features a unique and polarizing design and is packed with some of adidas’ top performance features, including full-length Jetboost cushioning. On top of all that, the shoe retails for a very reasonable $120, which is great to see. But, let’s not get ahead of ourselves and see what makes this shoe so special.

adidas AE 1 Review

adidas AE 1 Tech Specs:

adidas AE 1 Traction

The AE 1 boasts a no-nonsense traction setup that promises to be a beast on indoor surfaces. What we have is a translucent rubber outsole, with an aggressive, full length and full-width herringbone traction pattern. The rubber adidas used on this model is super grippy and it bites the court like no one’s business.

It does need some time to break in and tends to pick up dust, so keep that in mind. But once you have put in an hour or so with the shoe, and wipe the sole with some regularity, you should have zero issues. It also isn’t a good option for outdoor use, but, as long as you reserve the AE 1 for indoor hooping, you will have top-tier grip underfoot.

adidas AE 1 Cushion

The adidas AE 1 features a dual-density foam cushioning setup that combines Lightstrike and Boost (Jetboost to be exact), however, you can’t see or feel the Lightstrike anywhere, which isn’t a bad thing. It’s a very low-profile setup but it still retains a good amount of compression and impact protection.

This is, in part, because, well, Boost is awesome, and because the wavy shape of the outsole and the multiple cutouts allow the cushioning to expand and contract as you play. The Boost is completely caged and the shoe is equipped with a full-length spring plate, so it’s more on the reactive side of the cushioning spectrum, but impact protection will be more than adequate for most hoopers.

adidas AE 1 Materials

Materials on the AE 1 are odd, non-premium, and slightly heavy, but, they are innovative and performance-driven. The upper is wrapped with a honeycomb-shaped TPU piece which is strong enough to give the shoe structure and excellent containment, but at the same time soft enough that the shoe has no problem conforming to your foot.

The black portions of the upper (in this colorway) are a soft textile and have a sock-like construction, so, even though this shoe may look like a mid, it is in actuality a low top. Also! have no fear, that sock-adjacent construction is easy to get into because the tongue is semi-gusseted, and the shoe is very well-ventilated because the textile beneath that honeycomb is highly perforated. In general, this is a top-notch design and build.

The trade-off is that the shoe does feel slightly bottom-heavy and it requires a bit more break-in time than usual before it truly molds to your foot. The forefoot flex area in particular can create some soreness at the beginning so just keep that in mind.

adidas AE 1 Support

Support is certainly a highlight of this shoe. For starters, we have a very wide base with tons of contact area with the court and a very stable cushioning system. Then there is that TPU wrap that does a wonderful job of providing lateral containment. The adidas AE 1 is also equipped with the brand’s X Frame spring plate and with an internal and external heel counter.

The X-shaped torsional plate is practically full-length and adds a good amount of torsional rigidity and a nice springy feeling underfoot. The heel counters do a great job of keeping your heel in place and the interior of the shoe is very well sculpted, so lockdown in this area is superb.

The two minor issues you will find is that the tatum 2 fits a bit long and the black laces the shoe comes with are rather smooth so they have a tendency to come undone. The AE 1 does come with an additional pair of laces which have a bit more grit and do a better job of staying in their place.

adidas AE 1 Fit

As we just mentioned, the AE 1 fits true to size but it is slightly longer than normal. If you enjoy a snug 1 to 1 fit, you could go down half a size, but most basketball players will be just fine wearing their usual size.

adidas AE 1 Overall

adidas has been having a bit of a resurgence in the performance basketball market. The Harden Vol 7 was fantastic, the Trae Young 3 was very solid, and now we have the AE 1 which is a top-tier basketball shoe and one of the best first signature shoes we have ever seen. The AE 1 might end up being the best overall basketball shoe of 2024, but even if it doesn’t end up at that level, it’s an excellent shoe.

It is a slightly heavy shoe and fits a tad bit long, but all in all, these will be hard to beat, especially if you take the shoe’s price ($120) into consideration. If the freaky design doesn’t weird you out and you are jonesing for a good pair of adidas basketball shoes to play in, the AE 1 should be at the top of your list.

Nike GT Cut 3: Zoom X In A Basketball Shoe

 The Nike Cut 3 is the first basketball shoe to feature Nike’s Zoom X foam and has the potential to be a very solid basketball shoe.

Release Date: 2023

Price: $190

8/10

Total Score

The Nike’s GT Cut line has been very consistent, and very good all things considered. The Nike GT Cut 1 was a banger and a favorite among NBA players, the GT Cut 2 was more polarizing but still had some interesting performance features.

The Nike GT Cut 3 looks like it might be the best Cut model to date. It’s the first Nike Basketball shoe to feature Zoom X, one of Nike’s most popular running cushioning systems. That’s enticing, but there isn’t much else. These bad boys are also $190, which is steep. But they might just be worth the price.

Nike GT Cut 3 Review

Nike GT Cut 3 Tech Specs

Nike GT Cut 3 Traction

Traction on the GT Cut 3 will almost certainly perform very well indoors. There are two sections to the GT Cut 3’s traction (in this colorway one red and one white) but both are built with translucent rubber and feature an aggressive herringbone traction pattern. The rubber Nike has used on this model is super tacky which bites the court very well, but does tend to pick up dust on not-so-clean playing surfaces.

The good news is that there is plenty of space between the different lines of the traction pattern so debris does not cake up too much as you play, but you will have to wipe from time to time.

As far as outdoor use goes, the GT Cut 3 should stay on the hardwood. The rubber is on the softer side, and the traction pattern is not deeply set so it will grind down quickly on abrasive surfaces.

Nike GT Cut 3 Cushion

The cushioning system of the GT Cut 3 is the most interesting aspect of the shoe. How does Zoom X perform in a basketball shoe? Pretty darn well. For lack of a better term, it is just a “fun” cushioning system. It’s bouncy and squishy and it just makes you want to go out and play basketball as soon as you lace up the shoe. The dense phylon housing helps keep the Zoom X foam stable and reactive.

Now, the one thing to take into account is that the heel of the shoe is on the narrower side. This, combined with the the superb compression of the Zoom X can create some instability, but you have to seek it out. Basketball is played mostly on the balls of your feet and the back half of your feet don’t get in the mix much. It isn’t an issue at all, but it is something you should keep in mind.

All in all, yes, Zoom X works well in a basketball shoe, and it is one of the springier and more agile feeling cushioning systems out there.

Nike GT Cut 3 Materials

Materials on the Nike GT Cut 3 are nothing special. The shoe is built with a combination of textiles, heat-welded materials, and synthetics. Par for the course when it comes to modern basketball shoes. They are light, well-ventilated, and should offer enough containment, but none of them are premium in any way. Especially considering the GT Cut 3 retails for $190, the material selection feels a bit disappointing.

The toe and the tongue area are constructed with a synthetic Nubuck, which does add a dash of faux premium feel, but that’s about it. Another odd choice is the rubber of the shank plate.

The GT Cut 3 features a bottom-loaded shank plate, but the rubber Nike chose to use is very soft, and should offer little in terms of torsional rigidity. It doesn’t seem like it will be an issue in terms of performance, but if you are looking for elite torsional support, this may not be the shoe for you.

Nike GT Cut 3 Support

All the individual support features on the Nike GT Cut 3 are rather basic, but they all work together to offer a secure and speedy experience on court. We have a wide and stable base, the Zoom X is properly caged to keep it stable and reactive, the shank plate is on the softer side but it does expand into the forefoot of the shoe, we have multiple lace cables in the forefoot of the shoe for enhanced lockdown, and the fit and build also aid in this aspect.

None of these details is anything elite or groundbreaking, but this setup will work well for the vast majority of hoopers out there. They will feel especially great if you are looking for an agile, bouncy, and fun shoe to zip around the court with. On the other hand, if you need a beefy basketball shoe designed for a more powerful and forceful style of play, this is probably not the shoe for you.

Nike GT Cut 3 Fit

The Nike GT Cut 3 fits true to size, so go with whatever size you usually use with Nike. It’s a slightly narrow shoe, and it does fit snugly (not super snug), so if you anticipate this being an issue for you, the best thing would be to go into a store and try these on. But, if you are ordering online, your safest bet is going true to size.

Nike GT Cut 3 Overall

The Nike GT Cut 3 is a fun shoe. It’s bouncy, it’s agile, and it’s just one of those models that, as soon as you lace it up, makes you want to sprint up and down the court. The Zoom X does not disappoint, and Nike has done a very good job of implementing it into a basketball shoe. It’s soft and squishy, but by no means feels unstable or slow on court.

Materials could have been of higher quality, especially considering the price tag, and it’s somewhat of a niche performance model but all in all the GT Cut 3 is a very solid basketball shoe, and it might just be the best GT Cut model to date.

UA Project Rock BSR 3 Performance Review

 The UA Project Rock BSR 3 (Blood, Sweat & Respect, named after Dwayne Johnson’s famous training mantra) represents a shoe line in the Project Rock segment that we haven’t tested yet. The BSR is Under Armour’s Project Rock budget trainer. We’ve increasingly seen it on the feet of UFC fighters thanks to the fighting league’s footwear deal with UA.

We’ve been reviewing Under Armour’s Project Rock line of training shoes consistently since it’s launch all the way through the sixth iteration, finding ourselves generally interested in the line and feeling that it’s always just one change away from feeling like a real player in the training shoe market (though we did love the PR5).

With the return of The Rock to WWE programming recently and seemingly on a course to open a can of whoopass on his cousin Roman Reigns at Wrestlemania 40, we thought it was a great time to correct our oversight and see if we can smell what the Rock is cooking on an affordable budget (Editor’s Note: by now you know that an Arune review means abundant bad puns).

While Under Armour did send us pairs of the Project Rock BSR 3 to facilitate this review, they had no involvement in this review, didn’t receive an advance look at it, and have not attempted to influence it.

UA Project Rock BSR 3

Price: $100

How do the Authors Train?

Arune Singh (age 41, 5’11”, 215lbs): Trains daily with functional fitness programming provided by Deadboys Fitness, founded by Colby “Seth Rollins” Lopez and Josh Gallegos, along with logging 30-40 miles of running per week. He also has a medical history of Sleep Apnea and Myasthenia Gravis, meaning Arune’s focus is on lean muscle mass.

Drew Whitcomb (age 42, 6’6″ 195lbs): Trains daily with a focus on running, strength training, and mobility. He writes the majority of our running shoe reviews and runs a lot of miles due to testing needs and his growing affinity for long-distance races. He regularly competes in marathons, half-marathons, 10k, and 5k races. His strength training and mobility regimen center around maintaining flexibility and lifting heavy to build power as a counterbalance to all the running he’s doing. His number one focus is staying injury-free so he can keep up the sweet gig of air jordan for a living.

What is the UA Project Rock BSR 3?

Under Armour describes it as:

These shoes were built for explosive movement and dynamic training, day in and day out. You never let up, neither do these—stability for strength training, flexibility for HIIT, and cushioning for mobility.

Training

Arune: I should probably admit my bias up front – I am a giant Dwyane Johnson fanboy when it comes to the fitness side of things.

Drew: You’re also the only human being who watched Black Adam eight times in one week.

Arune: It was NINE times, boss. And twenty-three times total since release.

Drew: That’s 23 times more than me. Also, you may need a hobby.

Arune: Well, like I was saying, I really love the Project Rock line of gear – I’ve been there since the initial Delta shoe drop all those years ago and the Project Rock shoe is the training shoe I look forward to each year (even if the PR6 was one of the worst shoes I reviewed in 2023).

So, I wasn’t sure what to expect from a budget version of the Project Rock line and, well…

I LOVE IT.

We’ll discuss the fit and comfort later on, but one thing that I’ve always believed is that the Project Rock shoes are the kind of shoes that The Rock would use in his training – these aren’t shoes I’d recommend for Crossfit or HIIT (despite UA’s claim otherwise) because these are made for Rock’s “clanging and banging.”

In that context, I found these shoes to be an absolute beast with all my lifts – the TriBase tech functions just as well in the premium Project Rock shoes, giving me great ground feel even with that chunky Charged Cushion midsole (which happens to be super comfortable). Interestingly enough, the lack of ground feel was a major complaint both Drew and I had about the PR6 but here in the budget version it’s excellently addressed.

Combining TriBase with a grippy outsole means that heavy squats, deadlifts or lunges all feel incredibly stable, allowing you to focus on your work instead of worrying you’re going to tip over. I set some PRs with RFESSs (Editor’s Note: Rear Foot Elevated Split Squats) and kettlebell step ups in these shoes, so these really addressed all my stability needs,

While I’m not sure it would be a top choice for a HIIT shoe, I did find it was really solid with a variety of bodyweight training movements including jump squats, burpees, skaters, and pushups. The TriBase tech and full rubber outsole really perform well with quick movements in all directions, so you can throw your body with reckless abandon as you please,

I honestly have no complaints. Drew, how’d these work out for you?

Drew: While the BSR 3’s Charged cushion is uninspiring, Arune’s right, this is a great shoe for “banging and clanging” in the weight room. Stability, per usual with TriBase, was top notch and lifting heavy weight overhead or elsewhere always felt secure.

I do differ with Arune on the bodyweight movements. I found the lack of cushion annoying when doing plyometrics, jump rope, or skaters. I just need a little more cushion on those movements and found myself avoiding those type of exercises while training in the Dunk. While that won’t be the case for everyone, keep that in mind depending on your preferences.

Cardio

Arune: My standard cardio testing for any training shoe is sprinting, light jogging, rowing, air bike training and even some shadow boxing if time allows.

As with the Training section, the Project Rock BSR 3 really performed well in this area but I want to offer a caveat:

If you’re looking to do some quick sprints as part of a metcon or your warm up, the BSR 3 is a sufficient though not outstanding performer, This shoe isn’t built to be a runner and so using it for sustained running just isn’t recommended – bring something else if you’re getting on a treadmill.

Otherwise this performs really well in all the other cardio sessions I mentioned above, with enough room in the toe box for the expected natural foot swelling during training. The shoe isn’t flexible like an old school Reebok Nano or a barefoot training shoe, but I felt like I could, for example, plant my feet when rowing and then seamlessly roll onto my toes without the same issues of the PR6.

I’m not usually succinct, but I really can’t think of any complaints.

Drew: Again the firm Charged cushion reared its ugly head midsole and made on feet cardio a chore. Running in these is not an option you want to explore.

However, rowing felt great. It was easy to transfer power and really feel myself pushing against the rower.

Comfort

Arune: When I think of “budget” shoes, I don’t normally think of comfort but the Project Rock BSR 3 really hits all the right notes.

The Charged Cushioning midsole has not only great step in feel but the energy return is fantastic without being so bouncy that it drives you onto your toes or causes other instability.

I mentioned earlier that the shape is very accommodating – I was concerned the bootie design would be an issue for my Hobbit feet but the two pull tabs make getting your foot into the shoe quite easily, The resultant fit is quite snug while leaving enough space for proper toe splay.

That all said, I did feel a bit of pressure on the medial side of my right foot so perhaps the shoe shape isn’t quite 100% right for my feet but it certainly isn’t any worse than other training shoes.

I went TTS (true to size) at my regular 9.5 and it was a perfect fit.

Man, it feels great to be this positive about a shoe once again.

Drew: I got the same right foot medial pressure as Arune. I can only imagine there was some issue with the last there that caused a slight deformity. It went away after breaking the BSR 3 so it didn’t stay a problem for long.

The only other fit based problem I experienced was the one piece ankle collar. I have a tall foot and getting the BSR 3 on my foot the first few times was a chore. About the third time wearing them, I was able to slip on the BSR 3 without an issue.

And luckily the build of the shoe is tall enough and wide enough to be quite accommodating when true to size. Once you’re in the shoe you’ve got plenty of room while still maintaining ample security for side to side motion.

Aesthetics

Arune: I’ve talked before about The Wife Test, which is when my wife either (a) says “I’m happy for you” or (b) effusively praises the look of a new training shoe I just put on.

And this Project Rock BSR 3 was solidly in the latter category.

My clean white pair with a gum sole is the definition of a classic colorway and it highlights the simplicity in the design. I can easily see myself wearing these in the gym, then to lunch here in Los Angeles and maybe even into the office with some jeans for a more casual workday.

Aesthetics aren’t the most important thing with a training shoe of course, but given the economy and the need of many folks to have a “do it all” shoe, it’s nice to see a budget model check this box too.

Drew: To me the aesthetics are kinda basic for a training shoe…which is to be expected at the $100 price point. My biggest issue is with the “Blood, Sweat, Repect” wordmark on the side of the shoe. The Rock may bleed for his gainz but I certainly don’t (Editor’s Note: tell me you’re a runner without telling me you’re a runner).

Price

Arune: The Project Rock BSR 3 is $100 and that might be the best value I’ve seen in a training shoe.

The median market price is $150 for the premium training shoes and the BSR 3 delivers performance on par with the flagship models for two-thirds of the price (and even less with current Under Armour and Kicks Crew sales).

No notes, Dwayne Johnson (Editor’s Note: Arune lives in LA, so occasionally he imagines himself as a movie producer. Just humor him. It’s easier that way.).

Drew: $100 is a solid price for what you’re getting with the BSR 3. The cushion’s a bit firm and there are a couple fit issues, but this shoe delivers high performance for weightlifting at a price that allows you to spend your greenbacks wherever else you so choose.

UA Project Rock BSR 3 Final Verdict

Arune: Surprising no one, I think the Project Rock BSR 3 is one of the best training shoes on the market and has become my go to training shoe next to my beloved Reebok Nano 2.0.

The BSR 3 is a great choice for most folks hitting the gym and will work for most workouts, short of serious heavy lifting or CrossFit training.

Drew: I really can’t add much to what Arune said. The Project Rock BSR 3 is the best budget weightlifting shoe I’ve tried to date. If you prefer not to spend too much on your cross trainers but still want great performance when you sling heavy weights around, the BSR 3 is your best option.