Buzz
When you first attempt barbell squats, the experience can be quite painful. I recall relying on a bar pad during my initial training sessions, unable to fathom squatting without one. Nowadays, I effortlessly handle heavy bars without any padding, though I vividly remember the challenges beginners face. Here’s a guide to adjusting your approach if the unpadded bar causes discomfort to your neck or shoulders.
Engage and tighten your shoulder blades
A crucial tip is to ensure the barbell doesn’t rest solely on your skin or bones. Your back muscles must form a supportive “shelf” for the bar. In high bar squats, which are ideal for beginners, this shelf is primarily created by your upper trapezius muscles. Try shrugging your shoulders to feel these muscles activate—they’re located at the sides and back of your neck, connecting your neck to your shoulders.
Beyond shrugging, you can also pull your shoulder blades closer together, enhancing the fleshy cushion just below your neck. This is the ideal spot for the bar to rest. Without squeezing your shoulders together, there’s no cushion, no shelf, and no proper support for the bar.
Position the bar correctly
Perform the shoulder squeeze mentioned above before placing the bar on your back. Step under the bar and let it settle onto the cushioned area you’ve created. Adjust slightly if needed to find the most comfortable position. This ensures the bar doesn’t press against your neck or shoulder bones. If you still feel the bar touching your neck vertebrae, it’s likely too high—try lowering it slightly.
You might also try “low bar” squats, where the bar sits a few inches lower than described. In this variation, the bar is supported by your rear deltoid muscles. Remember, squeezing your shoulders to form a shelf remains crucial.
Maintain a neutral neck position
For some individuals, neck positioning can influence how the bar feels during squats. If you tend to look upward while squatting, this might increase neck pressure or cause your upper back to relax, disrupting the supportive shelf. To address this, try tucking your chin toward your chest or gazing slightly downward to see if it alleviates the discomfort.
A popular suggestion is to focus on a spot on the floor about five feet ahead. However, some people perform better when they imagine looking upward. As with many exercise cues, the key is whether the cue enhances your lifting form, not the literal direction of your gaze. Choose the cue that helps you maintain a stronger and more comfortable posture.
Develop more muscle mass
Creating a cushioned support requires muscle, so if you’re a lean or bony beginner, you might need to endure some initial discomfort. This phase is temporary. Accelerate the process by incorporating extra upper back exercises like shrugs, band pull-aparts, and various rowing and pulling movements. Explore my recommendations for the best upper back exercises here.
In the interim, you might be among the few who genuinely benefit from using a barbell pad. While these pads are often discouraged due to potential instability, they can serve as a helpful temporary solution for beginners. Revisit the unpadded bar after consistent squatting, and you’ll likely find it much more manageable.
