Reasons to Stop Using a Pad for Barbell Squats

Using a barbell pad during squats is popular, especially among beginners, but it may do more harm than good. Here are some reasons to reconsider using one:

1. Incorrect Bar Positioning

A pad can disrupt the proper placement of the bar across your upper back, leading to an unstable squat and increasing the risk of injury.

2. Less Control and Stability

The extra padding can make it harder to feel and control the bar, resulting in shaky movements that can compromise your form, especially when lifting heavy weights.

3. Reduced Muscle Engagement

A pad can decrease the activation of stabilising muscles that help you maintain proper posture during the squat, making the exercise less effective.

4. False Comfort

While a pad might seem comfortable, it can prevent you from learning how to position the bar correctly, which can lead to long-term discomfort.

Alternatives to Consider

• Focus on Technique: Watch few tutorial videos on YouTube or Work with a coach to learn proper squat form.

• Strengthen Supporting Muscles: Build strength and size in your traps and upper back for better comfort and bar placement.

• Try Different Squat Variations: If you lucky to have one in your gym you can try a safety squat bar or goblet squats can be good alternatives until you build up your supporting muscles.

In summary, getting rid of the pad can improve your squat technique, improve muscle engagement, balance, and help you build the strength you need to lift confidently.