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At most gyms, there’s a cylindrical pad on the ground someplace close to the squat rack. (If it’s not there, verify the Smith machine.) Once I first began squatting, I wanted that pad on the bar—or thought I did. How else would I defend my bony neck?
However the fact is, you don’t want that pad. And should you’re planning to carry increasingly more over time (which you will, you beast, you), you’ll need to ditch it.
What’s a bar pad, anyway?
The pad I am speaking about appears to be like just like the one beneath. I am sharing this with you for academic functions, not as a result of I believe it is best to go purchase one for squats. (It isn’t a foul thought in any respect to make use of one for hip thrusts, although, should you’re in search of one thing for that train.) The bar pad wraps across the middle of the barbell, and normally has a velcro flap or a pair of straps to carry it on the bar.
Do you have to use a bar pad when doing squats?
Look, you can use a bar pad if you’d like. I am not your mother. However I might argue that you simply should not, or not less than that should you use one your first day within the gymnasium, you’re employed on weaning your self off of it as quickly as you’ll be able to.
The aim of a bar cushion, in idea anyway, is to maintain the barbell from urgent into the again of your neck. But when the bar is urgent in like that, you in all probability have the bar too far up your neck, and you are not squeezing your shoulder blades collectively to make the “meat shelf” that holds the bar in place and protects your neck bones.
Why you’re higher off with out the pad
The one upside of the pad is that, in your first day squatting, it in all probability helped you get extra snug. Nice! However there are downsides, and also you’ll discover them extra as the burden will get heavier:
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A cushion across the bar makes the bar unstable. When you could have lots of of kilos in your again, you don’t need any squish. (This goes on your ft, too; get correct sneakers.)
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It additionally holds the burden an inch off your again, which some people discover is sufficient to shift your middle of gravity, and thus alter your type.
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If you happen to intend to compete, there aren’t any barbell pads on the platform. Prepare such as you compete.
The one time a pad does make sense is should you’re utilizing gentle weight and the bar feels completely underneath management, and the pad helps you’re feeling extra assured about squatting in any respect. If you happen to simply squatted for the primary time, perhaps the pad helped you get used to the train. Nice. Now let’s take off the coaching wheels.
Discover the proper place for the bar
The bar shouldn’t be resting on the bone on the base of your neck. It additionally shouldn’t be in your shoulder bones. If it’s hurting both of those areas, all you want is a little bit adjustment.
For top bar squats, the bar will relaxation in your trapezius muscle tissues. These are the muscle tissues on both aspect of the bottom of your neck. Place your palms as narrowly as you’ll be able to on the bar (someplace simply exterior shoulder width), and squeeze your shoulder blades collectively. That can make your traps right into a form of meat cushion for the bar, and it received’t be resting on any of your bones.
For low bar squats, the bar will relaxation beneath shoulder stage, so it shouldn’t be urgent on any of these bones. (If you happen to don’t know what low bar is, you’re in all probability not doing it.) Alan Thrall has a video exhibiting good low bar positioning right here.
When you get the positioning proper, you’ll in all probability discover you don’t miss the pad in any respect. Save that pad for hip thrusts, the place it makes much more sense.
Can you employ a pad for entrance squats?
Nope, I would not advocate it right here both. Once you do entrance squats, you want the bar to sit down in your shoulders, however in entrance of your neck. There is not a lot room there! A bar pad goes to take up house and make it unattainable to get the bar in an excellent place. If you happen to discover entrance squats uncomfortable, learn this information and ensure your positioning is appropriate.
There’s yet one more factor to contemplate, although. Generally individuals will do entrance squats with a security squat bar, which comes with a built-in pad. It isn’t only a barbell with a pad, although; the ends of the bar are formed at an angle, which modifications the stability and positioning totally. Some individuals do favor doing entrance squats with this bar. However do not confuse a security squat bar with a straight bar pad.
