Still rocking the Metcon 4? It’s a great shoe, but Nike has improved some things since the 4 came out.
What’s the benefit of upgrading to the Nike Metcon 6 from the Nike Metcon 4?
That’s what we’ll cover in this review.
We tested both these shoes side by side – so read on to find all about it.
Here’s some of the styles we are going to look at:
Nike Metcon 4 Versus Nike Metcon 6 – Video Review on our YouTube Channel
Why read when you can watch? Check out this video from our YouTube channel:
(Spoiler alert: the Nike Metcon 6 is the Best CrossFit Shoe for the year 2020.)
Nike Metcon 4 Versus Nike Metcon 6 – Overview
There’s a lot of similarity between these two shoes.
Both have a flat, all-rubber outsole.
There’s a “rope wrap” at the midfoot – mild in the 4 and massive in the 6.
Both use regular laces, with FlyWire for additional security.
And overall you can see the shoes share the same general layout.
But that’s not the interesting part.
Let’s talk about where the shoes differ.
Nike Metcon 4 Versus Nike Metcon 6 – Noise
Both these shoes are noisy.
First of all, the rim of the heel on both is rock solid and very firm.
This makes for a lot of clip-clop sound anytime you are on a hard surface.
Asphalt, concrete, tile, wood floors – you’ll be clip-clopping around like you are wearing a pair of Olympic lifters.
The sound seems louder with the Metcon 6.
Having said that, the Metcon 4 makes another noise entirely.
It’s a victim of the “Metcon Squeak”.
The drop-in midsole tends to rub against the interior of the shoe and can make a lot of squeaking noises (really more like a “scrunching”.)
When does it do this? Just about anytime you are moving the shoe.
Check out our YouTube video to hear the noise.
Does it matter if your gym shoes are noisy?
Not really. But all the other shoes on the market are quiet – such as the Reebok Nano X.
The missing “Metcon Squeak” is a great improvement that Nike first brought to the line with the 5, and it continues on with the 6.
Nike Metcon 4 Versus Nike Metcon 6 – Cushion
Nike has refined the cushion in the Metcon 6 as compared to previous iterations of the shoe.
It’s a big step up over the Nike Metcon 4.
There’s more foam in the midsole – and the forefoot foam is much softer in the 6.
The heel has more foam too – and it’s slightly more comfortable – yet still stable enough for heavy weight lifting.
As such, the Nike Metcon 6 is a more versatile shoe.
The improved forefoot cushion makes it better for sprinting, jump rope, box jumps, and a whole lot more.
At the same time, the heel is slightly more cushioned than the 4, but not so much that you can squat, deadlift, and Oly lift with these.
Nike Metcon 4 Versus Nike Metcon 6 – Drop
Heel to toe drop in both shoes is 4 mm.
But, remember that just like the Metcon 5 the 6 comes with “Hyperlifts”.
These are firm wedges that you drop in under the removable midsole to give you an extra 8 mm of heel raise (6mm for women).
That mean’s a total of 12 mm of heel to toe drop (also sometimes called offset).
What’s this good for?
Anything where you can benefit from less ankle flexion – pistol squats, thrusters, squats, and really anything where the bar starts on the floor.
Best of all – you’re not stuck with all that heel raise at all times – just pop the hyperlifts back out.
Having said all that, the Hyperlifts are compatible with the Metcon 4.
They can be placed in the heel of the shoe (under the midsole) just like in the 6.
Nike Metcon 4 Versus Nike Metcon 6 – New Upper
The Nike Metcon 6 has an all-new upper.
What’s the big change? It has perforations so large you can see through them – for greatly increased airflow.
At the same time, it’s not a lightweight material and it is reinforced with a very tough, rubber-like substance in high wear areas.
In my side by side testing (Florida, August, outdoor workouts) it makes a difference you can feel.
The Metcon 4, with it’s thicker double layer mesh results in feet that feel warmer, and toastier – and not in a good way.
Nike Metcon 4 Versus Nike Metcon 6 – Weight
Through this process, the Nike Metcon has gained some weight.
The Men’s Size 11 Nike Metcon 4 shown in these pictures weighs 11.4 ounces.
The Metcon 6 (which is a size 11.5) weighs in at 14.0 ounces – that’s over 2.5 ounces more.
THere’s more to the shoe – more rope wrap, more tongue, more foam, and the shoe overall looks bigger too.
These extra materials add up, and hence the shoe weighs more.
It’s a difference you can feel, but it’s not so much you can’t live with it.
Personally, I feel like the weight gain is worthwhile considering the extra versatility of the shoe.
Nike Metcon 6 Men’s Updated
Your favorite all-rounder shoe that surpassed expectations in all measures now comes with two different sets of colors – LT Smoke Gray/DK Smoke Gray/Summit White and White/Black/Gum Dark Brown/Gray Fog. It gives you the same comfort, support, grip, stability, and breathability but a different look.
Nike Metcon 6 is a superior training shoe that delivers well across a series of activities from CrossFit to jump rope and sprints to the rock wall. Metcon 6’s standout feature is its improved airflow that conquers all the difficulties of different kinds of workouts.
Nike Metcon 4 Versus Nike Metcon 6 – In Summary
In summary, I see a lot of benefit in upgrading to the Nike Metcon 6.
The changes are not subtle (or lightweight).
First, the cushion in both the forefoot and heel has been refined in the 6 – to make this shoe even more versatile.
The new upper is more breathable, and there are other features like the super large rope wrap.
It’s true the shoe has gained some weight, but most cross training shoes are built like a tank – and heavy.
Lastly, Nike banished the “Metcon Squeak” with the 5th version of the shoe – and the Metcon 6 doesn’t have the problem either.
It’s got a loud heel – especially on hard surfaces, but you are already use to that with the Metcon 4.
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