Performing these exercises barefoot is better for bodily awareness, which helps you nail proper form and can improve your balance and stability
1) Squats: In a proper squat, you push your butt back as if you’re sitting in a chair. Removing your shoes shifts your weight back, which makes this easier.
People also tend to have better squat depth without shoes, allowing you to get the full benefit of the exercise.
2) Deadlift: Going barefoot or wearing minimal footwear puts your body in the most natural, secure position to pick up a heavy weight. Remember that an elevated heel tilts your body forward. You have to compensate for this during the deadlift by moving backward or taking a more upright posture. Both positions put your body off balance.
3) Kettlebell Swings: A raised heel makes you lean forward during kettlebell swings, which can be especially problematic because the momentum of the bell is already pulling your body in that direction. With proper form, you should be standing tall, with your hips in line with your body, at the top of the kettlebell swing. But when your heels are elevated, your hips are pushed back and your back is rounded, putting additional strain on the posterior side.
Everything starts from the ground up, so when we are barefoot, we are doing exactly what our body is made for.
If your training one of these tomorrow, give it a try! I'd like to know what you think.