Nike Metcon 9 Review: The Ultimate Cross Training Shoe

The Nike Metcon 9 has captured the attention of fitness enthusiasts and CrossFit athletes across the globe. This latest iteration promises to deliver exceptional stability, enhanced comfort, and superior durability for the most demanding workouts.

The shoe has generated significant buzz in the CrossFit community, with many athletes praising its improved features while others point to areas that still need refinement.

This comprehensive review examines every aspect of the Nike Metcon 9 to help you make an informed decision. We’ll explore its design innovations, performance capabilities, and real world testing results.

Key Takeaways

• Dual density midsole technology provides firm stability for lifting while maintaining responsive cushioning for dynamic movements and cardio sessions
• Wider toe box design accommodates natural toe splay during heavy lifts, making it more comfortable for athletes with wider feet compared to previous Metcon models
• Enhanced rope climb performance features molded rubber wrapping around the midfoot area that delivers unmatched grip and durability during rope climbing exercises
• Superior lifting stability excels in weightlifting movements like squats, deadlifts, and Olympic lifts thanks to its rigid heel construction and stable platform design
• Limited cardio versatility struggles with running and high intensity cardio workouts due to its heavier weight and firm construction that prioritizes stability over flexibility

Design and Construction Quality

The Nike Metcon 9 showcases a refined aesthetic that balances function with visual appeal. The upper construction features a tightly woven material that provides durability without sacrificing breathability. Large perforations throughout the upper allow for adequate air circulation during intense training sessions.

The molded rubber overlay wraps around the midfoot section, creating a distinctive visual element while serving a practical purpose. This design choice enhances durability in high wear areas and provides additional support during lateral movements. The heel counter feels more substantial than previous versions, offering increased stability for heavy lifting movements.

Nike has implemented a wider toe box compared to the Metcon 8, addressing one of the most common complaints from users. This modification allows for better toe splay during compound movements, reducing pressure points and improving overall comfort during extended training sessions.

Performance Features and Technology

The standout feature of the Metcon 9 lies in its dual density midsole construction. This innovative approach uses firm foam on the exterior sections to provide maximum stability for lifting movements, while softer foam in the interior areas delivers responsive cushioning for dynamic exercises and jumps.

The Hyperlift plate integrated into the heel design offers enhanced stability during squatting movements. This feature works particularly well for athletes who perform heavy back squats and front squats, providing a solid foundation that inspires confidence when handling maximum loads.

Nike’s rope guard technology has been refined in this model, with the molded rubber extending further around the shoe’s periphery. This enhancement provides superior grip during rope climbs while protecting the shoe from premature wear. The texture pattern on this rubber section grips ropes exceptionally well, making it a favorite among CrossFit athletes.

Comfort and Fit Analysis

The comfort level of the Metcon 9 represents a mixed experience depending on your intended use. For lifting focused workouts, the shoe provides excellent support and stability that most athletes find satisfactory. The firmer construction translates to better force transfer during heavy movements, which many powerlifters and Olympic weightlifters appreciate.

However, the rigid heel construction can feel uncomfortable during extended wear or cardio intensive workouts. Some users report that the heel area feels too firm for running or jumping exercises, creating pressure points that become noticeable during longer training sessions.

The wider toe box improvement has received positive feedback from athletes with broader feet. This modification reduces the cramped feeling that plagued earlier Metcon models, allowing for more natural toe positioning during various exercises.

Sizing and Fit Recommendations

Nike Metcon 9 sizing runs true to size for most athletes when compared to other Nike training shoes. However, compared to brands like Adidas, Puma, and Reebok, you should stick with your normal sizing across these platforms rather than sizing up or down.

The shoe tends to feel slightly narrow through the midfoot despite the wider toe box improvements. Athletes with particularly wide feet might still find the fit restrictive, especially during the break in period. The lacing system provides good adjustability, allowing you to customize the fit based on your foot shape and workout requirements.

For those transitioning from previous Metcon models, the sizing remains consistent. If you wore a size 10 in the Metcon 8, the same size should work well in the Metcon 9. The length feels accurate, with appropriate space in the toe area for most foot shapes.

Durability and Build Quality

The construction quality of the Metcon 9 demonstrates exceptional durability in key wear areas. The molded rubber sections show minimal signs of wear even after extensive use, including rope climbing and lateral movement exercises. The upper materials resist tearing and maintain their shape well over time.

The outsole rubber compound provides excellent grip on various gym surfaces while showing impressive wear resistance. The tread pattern maintains its depth and effectiveness even after months of regular use, which speaks to Nike’s material selection and manufacturing quality.

However, some users report that the upper ventilation holes can be prone to premature wear if subjected to particularly abrasive exercises. While this doesn’t affect the shoe’s performance significantly, it may impact the aesthetic appearance over extended use periods.

Weight and Portability

The Nike Metcon 9 weighs approximately 12.1 ounces for a men’s size 9, making it noticeably heavier than many other cross training shoes on the market. This additional weight comes from the dense midsole materials and robust construction that prioritize stability and durability over lightweight performance.

For lifting focused workouts, this extra weight actually provides benefits by creating a more stable platform and better ground connection. Many powerlifters and strength athletes prefer the substantial feel that helps them generate maximum force during heavy movements.

However, the increased weight becomes a disadvantage during cardio sessions or workouts that require quick foot movement. Athletes who frequently perform box jumps, burpees, or running intervals may find the shoe feels cumbersome compared to lighter alternatives.

Traction and Grip Performance

The outsole design of the Metcon 9 delivers outstanding traction across various gym surfaces. The rubber compound maintains excellent grip on smooth gym floors, textured mats, and even slightly wet surfaces. The tread pattern provides multidirectional grip that works well for lateral movements, forward sprints, and cutting maneuvers.

During rope climbing exercises, the molded rubber sections provide exceptional grip that allows for confident ascents and controlled descents. This feature sets the Metcon 9 apart from many competitors and makes it a preferred choice for CrossFit athletes who regularly perform rope climbs.

The grip performance remains consistent across different temperatures and humidity levels, maintaining reliability in various training environments. The rubber compound shows good resistance to picking up debris, keeping the traction surfaces clean during workouts.

Versatility Across Different Workouts

The Nike Metcon 9 excels in strength training applications where stability and support take priority. For powerlifting, Olympic weightlifting, and general strength training, the shoe provides an excellent platform that enhances performance and reduces injury risk.

In CrossFit style workouts, the shoe performs well in most scenarios, particularly those emphasizing strength movements and technical skills like rope climbs. The stability benefits translate well to exercises like thrusters, wall balls, and overhead movements.

However, the shoe shows limitations in cardio intensive workouts. The weight and firm construction make it less suitable for running focused WODs, long distance cardio, or workouts requiring significant agility and quick direction changes. Athletes should consider this limitation when choosing the Metcon 9 as their primary training shoe.

Price and Value Assessment

The Nike Metcon 9 retails for approximately $130 to $150 depending on colorway and retailer promotions. This price point positions it in the premium category for cross training shoes, competing with other high end options from major athletic brands.

When evaluating the value proposition, the shoe delivers solid performance in its intended applications. The durability, construction quality, and specialized features justify the price for athletes who prioritize lifting performance and plan to use the shoe regularly for strength training.

However, athletes seeking a single shoe solution for all workout types might find better value in more versatile alternatives. The Metcon 9’s specialization toward lifting makes it less cost effective for those who need equal performance across strength, cardio, and agility training.

Comparison with Competitors

Against the Reebok Nano X3, the Metcon 9 offers superior lifting stability but falls short in overall comfort and cardio performance. The Nano X3 provides better versatility across different workout types, while the Metcon 9 specializes more heavily in strength applications.

Compared to the previous Metcon 8, the new model offers improvements in toe box width and heel stability. However, it maintains many of the same limitations regarding comfort and versatility that characterized earlier versions.

The Nobull Trainer provides similar lifting performance with potentially better comfort for all day wear. However, the Metcon 9’s rope climbing capabilities and overall durability give it advantages in specific CrossFit applications.

Final Verdict and Recommendations

The Nike Metcon 9 represents a solid choice for lifting focused athletes who prioritize stability, durability, and specialized features like rope climbing performance. The shoe delivers excellent results in powerlifting, Olympic weightlifting, and strength oriented CrossFit workouts.

Athletes should consider the Metcon 9 if they spend majority of their training time on strength movements and technical skills. The investment makes sense for serious lifters who need maximum stability and don’t mind the trade offs in comfort and cardio performance.

However, those seeking a versatile all around trainer might find better options elsewhere. The Metcon 9’s specialization makes it less suitable as a primary shoe for athletes who need equal performance across strength, cardio, and agility training modalities.

Frequently Asked Questions

Are Nike Metcon 9 good for squatting?

Yes, excellent for squats due to the rigid heel and stable platform design.

Do they run true to size?

Yes, sizing is consistent with other Nike models and most athletic shoe brands.

Are they comfortable for all day wear?

No, the firm construction makes them less comfortable for extended casual wear.

How do they perform for rope climbs?

Outstanding, with specialized rubber sections providing excellent grip and durability.

Are they suitable for running workouts?

Limited suitability due to weight and firm construction prioritizing stability over flexibility.

How long do they typically last?

Very durable, typically lasting 12-18 months with regular training use.

Do they work well for wide feet?

Better than previous Metcons due to wider toe box, but still may feel narrow for very wide feet.

What’s the main difference from Metcon 8?

Wider toe box, improved heel stability, and enhanced rope climbing features.