How to Avoid Using a Barbell Rack When Squatting (and Why You Should Do It)
Most gyms have a cylindrical pad somewhere near the squat rack on the floor. (If it’s not there, check out the Smith machine.) When I first started squatting, I needed that pad on the bar—or so I thought. How else can I protect my bony neck?
But the truth is that you don’t need this notebook. And if you plan on lifting more and more over the years (which you will , beast), you’ll have to give it up.
What is a bar pad?
The panel I’m talking about looks like the one below. I’m sharing this with you for educational purposes, not because I think you should buy it for squats. (If you’re looking for something for this exercise, however, using it for hip thrusts isn’t a bad idea at all.) The barbell pad wraps around the center of the barbell and usually has a Velcro flap or a pair of Velcro covers. straps to hold it to the bar.
Should you use a bar when squatting?
Look, if you want, you can use a barbell stand. I’m not your mom. But I would say that you shouldn’t do it, or at least if you’re using it on your first day at the gym , you should work on weaning yourself off of it as soon as you can.
In any case, the purpose of a barbell pad is to keep the barbell from being pressed against the back of your neck. But if the barbell is pressing in this way, it may be too high on your neck and you’re not squeezing your shoulder blades together to form the “meat shelf” that holds the barbell in place and protects the bones of your neck.
Why are you better off without a pad?
The only advantage of the pillow is that on your first day of squats, it probably helped you feel more comfortable. Big! But there are also disadvantages, and you will notice them more as you gain weight:
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The cushion around the bar makes the bar unstable. When you have hundreds of pounds on your back, you don’t want to squish. (This includes your feet; invest in appropriate shoes .)
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It also keeps the weight an inch away from your back, which some people believe is enough to shift your center of gravity and thus change your shape.
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If you are going to compete, there are no barbell pads on the platform. Train as if you were competing.
The only time a pad makes sense is if you’re using a light weight and the bar is completely under control, and a pad generally helps you feel more confident when squatting. If this was your first time doing squats, the mat may have helped you get used to the exercise. Big. Now let’s remove the training wheels.
Find a suitable location for your bar
The bar should not rest on the bone at the base of the neck. It should also not be on the shoulder bones. If any of these areas are sore, all you need is a little adjustment.
In high bar squats, the bar rests on the trapezius muscles. These are the muscles on either side of the base of the neck . Place your hands on the bar as narrow as possible (somewhere beyond shoulder width) and squeeze your shoulder blades together. This will turn your traps into a kind of meat pad for the barbell, and it won’t rest on any of your bones.
With a low bar squat, the bar will rest below shoulder level, so it shouldn’t put pressure on either of those bones. (If you don’t know what a bottom bar is, you probably aren’t doing this.) Alan Thrall has a video showing good bottom bar placement .
Once you figure out the correct positioning, you’ll probably find that you don’t miss the pad at all. Leave that pad for hip thrusts , where it makes much more sense.
Can I use a front squat pad?
No, I wouldn’t recommend it here either. When you perform front squats, you want the bar to be on your shoulders but in front of your neck. There’s not enough space! The barbell pad will take up space and prevent you from placing the barbell in the correct position. If you find front squats uncomfortable, read this guide and make sure your position is correct.
However, there is one more thing to consider. Sometimes people perform front squats with a safety squat bar , which comes with a built-in pad. However, this is not just a barbell with a pad; The ends of the bar are angled, which completely changes the balance and position. Some people prefer to perform front squats with this bar. But don’t confuse a safety squat bar with a straight bar.