Squat Rack Bar Padding
Replies
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I would just like to point out that OP is a guy. Not that it makes a difference. I think just try the lower placement with lower weight and see how it goes.
So? Bruising is not an injury, it doesn't hurt, it's just a bruise. If I let bruising stop me from lifting Atlas stones, I'd never be successful at lifting the stones when I go to Iceland. I find icing after lifting helps somewhat, but if you know you bruise easily, what's the BFD about a little bruising?Listen I hear you 100%, but this girl is talking about physical bruising/discoloration, not discomfort or that the weight is too heavy... I've read your posts and I know you're all about toughness, which I like, but being a bonehead diminishes that.
You're a strong woman, and a tough one at that. Careful you're not pressuring other women on this site to endure getting hurt, just so they don't *appear* weak. Men make that mistake all the time, and I say the same to them.
Holy crap, go buy a cookie. Who cares? It bothers her.
There are women who shave their heads and don't care, why don't you just shave your ****ing head then?
I think it's great that squats, and heavy squats, are a fundamental part of her program. She's taking this seriously and just needs to learn about form and bar placement. I don't think she needs to be told to buck up, you're just trying to impose your own stupid **** on her.0 -
Listen I hear you 100%, but this girl is talking about physical bruising/discoloration, not discomfort or that the weight is too heavy... I've read your posts and I know you're all about toughness, which I like, but being a bonehead diminishes that.
You're a strong woman, and a tough one at that. Careful you're not pressuring other women on this site to endure getting hurt, just so they don't *appear* weak. Men make that mistake all the time, and I say the same to them.
I'm not saying OP needs to hurt him/herself- or anyone for that matter. I bruise all the time- and I hurt things- but I"m not injured. I feel like there is a big difference between being truly injured- or doing something that will injury yourself- verses just dealing with mild discomfort that comes from lifting weights. And in this case I think the bar placement needs to be evaluated.
I would never recommend someone pushing a form issue that was going to hurt themselves. Injury = bad. hurting does not always = bad.
We've all seen thousands of people who lift- HEAVY weights (just google image powerlifting- all those pictures- no pads- no fluff- no gloves)
Dead lift or pull ups or row or any heavy lift- my hands are shredded - my callouses are pinched- they rip- they just plain hurt- But you don't lift heavy weights without some sort of wear and tear- and it's not injury wear and tear- it's just the kind of stuff that comes from lifting heavy weights.
Flame away- but I guess it has more to do with mental toughness and just dealing with it rather than coming up with ways to make it "easier" or less uncomfortable. Lifting weights- and working out- it's not about being fluffy- it's not about being soft. To me it's about pushing yourself- breaking through a new level- and that doesn't come from the land of back pads and little fingerless batting gloves.
can you work out with all the "creature comforts"? gloves and pads and things- yes sure... but it tells me something about what kind of lifter you are.0 -
You don't need callouses to lift heavy. I lift some respectable weight for my class, and I have only minimal callouses. Besides, you wouldn't get them from squats anyway. Your grip can be loose and relaxed.
As far as form, when you pull your shoulders back, you might be able to see the pocket between your rear delt and upper traps to rest it for a high bar squat. This position is generally an inch or so lower than where you are resting the bar. It will place more pressure on the area right above your rear delts and take it off your neck. You don't want pressure on your neck while doing squats.
Using the pad for squats is personal preference. Personally, it interferes with my form and I find it uncomfortable. It slips around and it changes the placement of the bar with respect to hand grip, where your elbows are, and so on.
Try the new bar placement just above your rear delts before you try the pad.0 -
Listen I hear you 100%, but this girl is talking about physical bruising/discoloration, not discomfort or that the weight is too heavy... I've read your posts and I know you're all about toughness, which I like, but being a bonehead diminishes that.
You're a strong woman, and a tough one at that. Careful you're not pressuring other women on this site to endure getting hurt, just so they don't *appear* weak. Men make that mistake all the time, and I say the same to them.
I'm not saying OP needs to hurt him/herself- or anyone for that matter. I bruise all the time- and I hurt things- but I"m not injured. I feel like there is a big difference between being truly injured- or doing something that will injury yourself- verses just dealing with mild discomfort that comes from lifting weights. And in this case I think the bar placement needs to be evaluated.
I would never recommend someone pushing a form issue that was going to hurt themselves. Injury = bad. hurting does not always = bad.
We've all seen thousands of people who lift- HEAVY weights (just google image powerlifting- all those pictures- no pads- no fluff- no gloves)
Dead lift or pull ups or row or any heavy lift- my hands are shredded - my callouses are pinched- they rip- they just plain hurt- But you don't lift heavy weights without some sort of wear and tear- and it's not injury wear and tear- it's just the kind of stuff that comes from lifting heavy weights.
Flame away- but I guess it has more to do with mental toughness and just dealing with it rather than coming up with ways to make it "easier" or less uncomfortable. Lifting weights- and working out- it's not about being fluffy- it's not about being soft. To me it's about pushing yourself- breaking through a new level- and that doesn't come from the land of back pads and little fingerless batting gloves.
can you work out with all the "creature comforts"? gloves and pads and things- yes sure... but it tells me something about what kind of lifter you are.
Well I agree with you about lifting, but you're putting too much importance on making the process tough for it's own sake. I've been lifting for about 11 months now, and I'm using 5/3/1 as the basis for my entire routine. My goal is to get stronger and grow both physically and mentally through the process.
Rofl calluses... I love calluses, but when they started getting pinched under the bar and affecting my lifts, I bought gloves. Because my goal isn't to prove anything by how much pain I can take, it's to maintain my focus, take care of my body, and power through to the next level. I also bought straps so that my AMRAP lifts wouldn't suffer from a given day's weak grip, and to protect my bicep on heavy deads (bicep injuries due to switch grips are the most common injury from doing this) and I'm actually seeing a doctor this afternoon about my elbow.
I'm no less serious a lifter just because I choose to protect my hands (although like I said, I love calluses) and joints, and continue lifting properly as a result. I'm in the gym lifting heavier weight, 4 days a week hitting everything twice, with better form than half of the guys there who are twice my size. If you called me a ***** for wearing gloves, I'd call you an idiot for not knowing any better.0 -
I'm sure all the responses have said this but I'll just reiterate.
If you're bruising yourself then you're putting the bar in the wrong place. Put it across your traps, below that big bone right at the base on your neck. It should NOT be resting on the TOPS of the shoulders or on that bone at the base of your neck.0 -
do not ever use pads. it changes the center of gravity and the lift itself. impossible to have great form with pads. it might not cause any problems but it will never be ideal.
suck it up for a few weeks and the pain subsides. bruising also usually goes away after a month of proper squatting. if not, use a towel.
worst post I've seen this week. Head, meet desk.....0 -
I would just like to point out that OP is a guy. Not that it makes a difference. I think just try the lower placement with lower weight and see how it goes.
HAHA! Damn, that's funny. Um, sorry brah lol? The odds were 1:5 against your favor in that photo.
Fix your form.0 -
Well I agree with you about lifting, but you're putting too much importance on making the process tough for it's own sake. I've been lifting for about 11 months now, and I'm using 5/3/1 as the basis for my entire routine. My goal is to get stronger and grow both physically and mentally through the process.
Rofl calluses... I love calluses, but when they started getting pinched under the bar and affecting my lifts, I bought gloves. Because my goal isn't to prove anything by how much pain I can take, it's to maintain my focus, take care of my body, and power through to the next level. I also bought straps so that my AMRAP lifts wouldn't suffer from a given day's weak grip, and to protect my bicep on heavy deads (bicep injuries due to switch grips are the most common injury from doing this) and I'm actually seeing a doctor this afternoon about my elbow.
I'm no less serious a lifter just because I choose to protect my hands (although like I said, I love calluses) and joints, and continue lifting properly as a result. I'm in the gym lifting heavier weight, 4 days a week hitting everything twice, with better form than half of the guys there who are twice my size. If you called me a ***** for wearing gloves, I'd call you an idiot for not knowing any better.
shrug
I didn't emphasis either one- I said one. then two. Everyone else blew it up. they need to go eat a snickers bar.
If there was any emphasis in either direction to my two initial points it would actually be on bar placement- (one typically being more important than two in the systematic way of thinking). I also didn't call any body anything requiring astriks for wearing gloves- I just said it told me what kind of lifter you are.
I've been lifting for years- pinched callous haven't stopped me from lifting at all- I wouldn't say they truly affect my lifting- I do what I can- and I guess it really bothers me when people just give up because something hurts- let it hurt- it's okay- push through. Just because my hands are a little uncomfortable doesn't mean your'e done. gloves and the pad don't protect your joints... and hand wraps for lifting are not at all in the same category as gloves and a sissy bar.
Good for you for seeing the doctor- elbow injuries are the worst- I have two and they will never go away. makes me a sad panda.
But we agree- bar placement. go forth and fix. 0 -
Sometimes picture are more helpful and I stole these ones from the internet. :happy:
High bar.
Sounds like this is the one you are using. With this bar position your spine almost needs to be vertical to allow the weight of the bar to pushing down through the top of your trap and not into your neck.
Middle
This is what most people use. It is most comfortable because it spreads the contact with the bar out over more muscle. Using this position will cause you to lean a little more forward.
Low bar
Im sure this has a place and a purpose but I never found a way to make it comfortable.
As you can see the difference in location is only about and inch for each position but can make a huge difference in how the weight is lifted and how it feels. Keep your elbows up and back to help create the "shelf". Some people imagine pinching or holding something between their shoulder blades.
I understand what some people are saying about sucking it up a little. Its like riding a bike for the first time in a long time. Your *kitten* is just going to hurt for a while but if you stick with it you will get used to it.
This should not be confused with real pain or injury though. Bruising across your neck is a sign something is just not right. Move the bar or stand up straighter and see how that works.0 -
Bruising is an injury. You are causing trauma to yourself which breaks blood vessels causing discoloration. It's internal bleeding, granted on a small scale, but it's still an injury.
Anyway, I don't see a willingness to tolerate excessive bruising as an indicator of strength or toughness, but to each her own. I've got a massive bruise on my backside from backing into a closet door yesterday, (which does hurt like a mofo) not in a big hurry to add voluntary bruises to the unintentional ones. Squatting makes me stronger. Having bruises makes me.... bruised. I'm used to compensating for the pad since I've almost always used one, it doesn't get in the way.
I understand putting up with bruising when you are lifting a stone, but we totally have the technology to avoid it when doing squats, it's no big deal.
So? Bruising is not an injury, it doesn't hurt, it's just a bruise. If I let bruising stop me from lifting Atlas stones, I'd never be successful at lifting the stones when I go to Iceland. I find icing after lifting helps somewhat, but if you know you bruise easily, what's the BFD about a little bruising?Listen I hear you 100%, but this girl is talking about physical bruising/discoloration, not discomfort or that the weight is too heavy... I've read your posts and I know you're all about toughness, which I like, but being a bonehead diminishes that.
You're a strong woman, and a tough one at that. Careful you're not pressuring other women on this site to endure getting hurt, just so they don't *appear* weak. Men make that mistake all the time, and I say the same to them.0 -
I never use it, slides off every time. i grin and bear it and slap that thing on my traps
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Flame away- but I guess it has more to do with mental toughness and just dealing with it rather than coming up with ways to make it "easier" or less uncomfortable. Lifting weights- and working out- it's not about being fluffy- it's not about being soft. To me it's about pushing yourself- breaking through a new level- and that doesn't come from the land of back pads and little fingerless batting gloves.
can you work out with all the "creature comforts"? gloves and pads and things- yes sure... but it tells me something about what kind of lifter you are.
Well first, it tells me quite a bit about what kind of person you are to judge the "kind" of lifter others are by whether or not they are as "mentally tough" as you. Second, I think it probably has less to do with mental toughness and more to do with BS machismo (would that be machisma for a girl?). I see this all the time at load ins and job sites, newbie stage hands insisting on no gloves or pads, etc. And sure, they look bad *kitten* and all. But the difference is that for the rest of us, it's not about impressing anyone, it's about getting the work done. The marley doesn't go down smoother because Billy refused to use knee pads, and your muscles aren't any bigger because you insisted on ripping open blisters while doing your deadlifts.
If you don't WANT to use them, fine. But acting like other people are somehow lesser than you because they've learned that sometimes it's easier to "look like a sissy" than to suffer needlessly is just idiotic. And dangerous when it includes directing people to ignore pain in a way that might lead a novice into an injury.0 -
I made the same mistake you did, because it looked like a gaggle of women to me.I would just like to point out that OP is a guy. Not that it makes a difference. I think just try the lower placement with lower weight and see how it goes.
HAHA! Damn, that's funny. Um, sorry brah lol? The odds were 1:5 against your favor in that photo.
Fix your form.
Also, I wanted to say "Point taken" about the "some women shave their heads; does that mean you have to?"
However, what puzzles me is the about-face upon learning that OP was a man instead of a woman. Why suddenly is it not ok for him to use the pad and it must be a form issue, whereas not so when you thought it was a woman? :huh: I smell a double standard.0 -
I always use to just double up a towel and put this over my shoulders and boooosh jobs a goodun, but then again I was only squating about 100-120kg0
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I made the same mistake you did, because it looked like a gaggle of women to me.
Also, I wanted to say "Point taken" about the "some women shave their heads; does that mean you have to?"
However, what puzzles me is the about-face upon learning that OP was a man instead of a woman. Why suddenly is it not ok for him to use the pad and it must be a form issue, whereas not so when you thought it was a woman? :huh: I smell a double standard.
nah- view it the same either way- I didn't' assume man or woman until I started reading a lot of pronouns- and then we got to the mix up.
I don't think anyone should use them. Learn how to squat with the bar properly and you don't need it.our muscles aren't any bigger because you insisted on ripping open blisters while doing your deadlifts.
If you don't WANT to use them, fine. But acting like other people are somehow lesser than you because they've learned that sometimes it's easier to "look like a sissy" than to suffer needlessly is just idiotic. And dangerous when it includes directing people to ignore pain in a way that might lead a novice into an injury.
LOL at ripping open blisters- said no one here.
I didn't say ignore the pain that might lead to injury. I said- fix the bar position.
Then deal with it- the bar isn't that uncomfortable on your back unless you're doing something wrong.0 -
omg, i didn't know they made padding for this area. Really. I have trouble doing bar squats because of where the bar sits on my back (due to my scoliosis) and it always puts uneven pressure on the left side. I keep trying (and keep hurting) no matter how much I shift up or down. I may have to look for this padding0
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Exactly my thoughts...sissy I will be! LOL0
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I made the same mistake you did, because it looked like a gaggle of women to me.I would just like to point out that OP is a guy. Not that it makes a difference. I think just try the lower placement with lower weight and see how it goes.
HAHA! Damn, that's funny. Um, sorry brah lol? The odds were 1:5 against your favor in that photo.
Fix your form.
Also, I wanted to say "Point taken" about the "some women shave their heads; does that mean you have to?"
However, what puzzles me is the about-face upon learning that OP was a man instead of a woman. Why suddenly is it not ok for him to use the pad and it must be a form issue, whereas not so when you thought it was a woman? :huh: I smell a double standard.
Nope, in my first post, my first point was to fix the form because he was doing it wrong. Then if the bruising continues (probably due to a condition or something) I suggested he buy a pad. I was careful not to contradict that because if someone is bruising up with good form, there's a problem there. I would do it myself.
Another advantage of the pad that I suggested is that the user can't help but put the bar in the right place... see what I did there
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I'm not sure it comes down to a dichotomy of a bruised back vs. compressed vertebrae in your neck. Personally I use a low bar position with a T-shirt and occasionally some chalk on my delts. But, well, I don't care enough about being right to join in when the discussion trends towards nasty.
Bruising does present some interesting social situations for a woman though. My wife ran into that the other day in the locker room at the gym. A couple of women saw the bruises left by her squat suit, presumed she was the victim of domestic violence and tried to intervene. "Are you okay?" they asked. "Do you need some help?"
My wife, oblivious to the fact that they were not talking about helping her into her powerlifting suit, prattled on. "Oh, I like it. It's fun. You should try it sometime."
From what I hear their eyes got big and they started backing up. In any case, I got some REAL strange looks when I walked in the gym that day.0 -
do not ever use pads. it changes the center of gravity and the lift itself. impossible to have great form with pads. it might not cause any problems but it will never be ideal.
suck it up for a few weeks and the pain subsides. bruising also usually goes away after a month of proper squatting. if not, use a towel.
worst post I've seen this week. Head, meet desk.....
do you even lift?
assuming proper bar placement (and there are plenty of pics in this thread showing correct placement), placing the bar across virgin skin causes discomfort for a few weeks. it goes away. your previous post is wrong. bruising does not mean the bar is always in the wrong place. plenty of people bruise with perfect placement. Its virgin skin. I suppose doing calf raises on a machine and getting bruises on your shoulders means the placement is wrong? no, it stops happening after repeated use0 -
I'm not sure it comes down to a dichotomy of a bruised back vs. compressed vertebrae in your neck. Personally I use a low bar position with a T-shirt and occasionally some chalk on my delts. But, well, I don't care enough about being right to join in when the discussion trends towards nasty.
Bruising does present some interesting social situations for a woman though. My wife ran into that the other day in the locker room at the gym. A couple of women saw the bruises left by her squat suit, presumed she was the victim of domestic violence and tried to intervene. "Are you okay?" they asked. "Do you need some help?"
My wife, oblivious to the fact that they were not talking about helping her into her power lifting suit, prattled on. "Oh, I like it. It's fun. You should try it sometime."
From what I hear their eyes got big and they started backing up. In any case, I got some REAL strange looks when I walked in the gym that day.
I look like a massive abuse victim-s o much so my doctor and nurse spoke up during a physical my motorcycle leaves wicked marks as does my saddle when I ride- and I often have great big knee and thigh bruises. A strong side eye will leave a bruise on me- it's shameful... you get used to brushing it off if you can even remember where they come from- usually if you bruise easily- you can't remember where most of them even originated.0 -
Um.... although I love the debate on padding and placement - have you tried to front squat?0
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