Buzz
In many gyms, you'll find a cylindrical pad near the squat rack (or check by the Smith machine if it’s not in the usual spot). When I was new to squatting, I thought that pad was essential on the bar. After all, how else would I avoid neck pain from the bar digging into my bones?
But here’s the reality: that pad isn’t necessary. If you’re aiming to increase your lifts over time (which, of course, you will), you’ll eventually need to leave it behind.
What exactly is a barbell pad?
The pad I’m referring to looks like the one shown below. I’m sharing this for educational purposes, not because I think you should rush to buy one for squats. (Though, using one for hip thrusts might be a good idea if you’re looking for a cushion for that exercise.) This barbell pad wraps around the bar's center and typically has a velcro flap or straps to keep it secured in place.
Is it a good idea to use a bar pad when squatting?
Look, you can absolutely use a bar pad if that’s what you prefer. I’m not here to tell you what to do. But my suggestion is to ditch it as soon as possible, especially if you’re just starting out. Try to wean off it after your first few sessions.
The bar pad’s main purpose, at least in theory, is to prevent the barbell from digging into the back of your neck. But if that’s happening, chances are your bar is positioned too high on your neck, and you’re not properly engaging your shoulder blades to create the ‘meat shelf’ that helps stabilize the bar and protect your neck.
Why you’re better off ditching the pad
The one advantage of using a pad is that, especially on your first day squatting, it probably made you feel more at ease. That’s great! However, there are some downsides, and you'll begin to notice them more as the weights increase:
A cushion around the bar can make it unstable. When you’re lifting hundreds of pounds, the last thing you need is any wobble. (This goes for your footwear as well; make sure to invest in proper shoes.)
It also lifts the bar slightly off your back, which some lifters feel shifts their center of gravity and affects their form.
If you’re aiming to compete, keep in mind that barbell pads aren’t allowed on the competition platform. Train like you’re competing.
The only time a pad actually makes sense is when you're working with lighter weights, and the bar feels completely stable, but the pad boosts your confidence for squatting. If this is your first time squatting, maybe the pad helped you get comfortable with the movement. That’s fine. But now it’s time to remove the training wheels.
Find the proper placement for the bar
The bar shouldn’t be resting on the bone at the base of your neck, nor should it sit on your shoulder bones. If either of these spots is causing discomfort, a slight adjustment is all it takes.
For high bar squats, the bar should rest on your trapezius muscles, which are located on either side of the base of your neck. Position your hands as close together as possible on the bar (just outside shoulder-width), and squeeze your shoulder blades together. This will create a ‘meat cushion’ with your traps for the bar, preventing it from sitting on any bones.
For low bar squats, the bar should rest lower than shoulder height, so it won’t be pressing on any bones. (If you’re unfamiliar with low bar positioning, you’re likely not doing it.) Alan Thrall has a video showing proper low bar positioning here.
Once you’ve nailed the right positioning, you’ll likely find that you don’t miss the pad at all. Save that pad for hip thrusts, where it’s much more useful.
Is it okay to use a pad for front squats?
No, I wouldn’t recommend it in this case either. For front squats, the bar needs to rest on your shoulders, just in front of your neck. There’s not much space there! Using a bar pad will take up too much room and prevent you from getting the bar in the right position. If front squats are uncomfortable, check out this guide to ensure your positioning is correct.
There’s one more factor to consider. Some people prefer doing front squats with a safety squat bar, which has a built-in pad. However, it’s not just a regular barbell with a pad attached; the ends of the bar are angled, altering the balance and positioning significantly. While some individuals do prefer using this bar for front squats, don’t mistake a safety squat bar for a straight bar with a pad.
