Erging With Shoes On vs. Shoes Off?

Shoes do not produce power; the rower does. Removing cushioning and a raised heel may make it easier to notice where pressure is going through the foot, but there is not enough evidence to say that a cushioned sole absorbs a meaningful amount of rowing power.

The stronger question may be positioning. A thick heel changes the angle and height of the foot. Foot-stretcher height can influence horizontal foot force, stroke length, and pelvic movement, so setup choices can affect how the stroke is organized.

Shoes also protect the heels, keep socks from slipping, and can make long sessions more comfortable. A flat, thin-soled training shoe is a reasonable middle ground. For now, I see shoeless erging as a way to notice foot pressure—not a shortcut to a faster score.