At most gyms, theres a cylindrical pad on the floor somewhere near the squat rack.
(If its not there, check the Smith machine.)
When I first started squatting, I needed that pad on the baror thought I did.
How else would I protect my bony neck?
But the truth is, you dont need that pad.
What is a bar pad, anyway?
The pad I’m talking about looks like the one below.
Should you use a bar pad when doing squats?
Look, youcanuse a bar pad if you want.
I’m not your mom.
When you have hundreds of pounds on your back, you dont want any squish.
(This goes for your feet, too; getproper shoes.)
If you intend to compete, there are no barbell pads on the platform.
Train like you compete.
If you just squatted for the first time, maybe the pad helped you get used to the exercise.
Now lets take off the training wheels.
It also should not be on your shoulder bones.
If its hurting either of these areas, all you need is a little adjustment.
(If you dont know what low bar is, youre probably not doing it.)
Alan Thrall hasa video showing good low bar positioning here.
Once you get the positioning right, youll probably find you dont miss the pad at all.
Save that pad forhip thrusts, where it makes a lot more sense.
Can you use a pad for front squats?
Nope, I wouldn’t recommend it here either.
There isn’t much room there!
If you find front squats uncomfortable, readthis guideand double-check your positioning is correct.
There’s one more thing to consider, though.
Sometimes people will do front squats with asafety squat bar, which comes with a built-in pad.
Some peopledoprefer doing front squats with this bar.
But don’t confuse a safety squat bar with a straight bar pad.
