People who do heavy BB Squats...

Cakepiebeer

Is there any shame in using the pad cushion? I'm at a point where it's just starting to become unbearably uncomfortable. I know there's gotta be some ideology behind not using it, but seriously.. I doubt there will ever be a point in my life where I encounter a heavy object I must carry on that area of my neck and traps and think to myself "damn, I shoulda trained squats without the cushion".

/discuss

addisondisease

That cushion is nick-named a "pu$$y pad" for a reason. As long as you have decent traps it should cushion the heavy weight. I do front squats as well as back squats, and with front squats I'll admit that there is a lot of shoulder pressure, but its something you just have to not be a b**** about.

Just make sure that the bar is resting on your traps and not your spine.

How much are you squatting currently?

Tarah1218

I don't think there is a shame in it if you need it to prevent pain and to increase your lifts. But, if you have developed traps and you have found that sweet spot to place the bar, you should not have enough pain that there is a need to use the pad. My 1RM is a bit of discomfort, but nothing that I would need the pad for. I feel like I can balance the bar better without it anyway. My experience is kind of a dead point though. If you need it use it, but, I would try working on trap development and/or finding that natural spot for it, or even try adjusting the bar to a lower position on your back.

scott091501

Shame?? Depends on if you care what the hardcores think. Kinda like using straps to deadlift. You will adapt over time.

The more important thing is that you are in there doing it.

Jeff92se

I tend not to because I trained to powerlift w/o it. The place I put the bar is proably a touch lower than what you descrbe. I'm not sure if could get the bar into position with the pad. Might stretch out my arms a bit.

kneeki

Lighten the load and build up the resistance you need. The pad throws off form and balance, never ever use it or heeled shoes for that matter while squatting.

koosdel

I would venture your grip is a bit too wide, or possibly the bar is placed incorrectly.

scapez

LOL...I just did squats for the first time this week. Initially used only the 45lb bar, then added 10lbs the second go round. Bottom of my neck and tops of shoulders hurt from the weight...but I imagine I'll get used to it.

Jeff92se

I put it here. Low bar placement I guess



I've never felt pain on my shoulder etc.. from this. Even when the weights were going over 400lbs during my competition

0RESET0

Find videos by Mark Ripptoe on Youtube. He shows the correct bar placement and grip.when done correctly there should be no pain.

EDIT: The pic above is correct. Keeping the elbows back will hold the bar there. Note the positioning of the wrists and thumbs too. Ripptoe's videos explain all of this.

Nopedotjpeg

Assuming you're doing low-bar squats, you should be cushioning your spine with your muscles by having your upper back flexed, creating a shelf for the bar to rest on. Your grip should be close, and elbows up and back (not below the bar). Also your chest should be sticking out, and your lower back should be flexed as well. All of these together should make your upper back nice and tight. I used to try to use the pad, but it really tends to throw the balance of the movement off when I did it. Given, my form isn't perfect now, but I do now how to properly cushion my back so that using the barbell for the squat doesn't hurt much.

Cakepiebeer

That cushion is nick-named a "pu$$y pad" for a reason. As long as you have decent traps it should cushion the heavy weight. I do front squats as well as back squats, and with front squats I'll admit that there is a lot of shoulder pressure, but its something you just have to not be a b**** about.

Just make sure that the bar is resting on your traps and not your spine.

How much are you squatting currently?

lol, yea and crutches are for *kitten* too? lol

I just cant seem to find a comfortable spot. Although putting in lower helps a little, but it feels like the weights gonna roll off

I'm at 220lb right now

cheddle

There is no shame, only food for thought...

I would rather someone squat with a manta/pad than not squat at all..

But as mentioned above the pad does put off your form:

cons:
higher load = less mechanical advantage
soft foam = unstable bar that will roll around
dispersing the weight with foam does not decrease the total weight on your traps/back
pros:
less discomfort while traps are under-developed

A far better techniquie is to ensure that before you "load up" make sure that you pin your shoulder blades together like your trying to squeeze an egg between them, grab the bar as close in as you can, and concentrate on pushing your elbows back behind you.... This should ensure that you keep your traps/rear-delts in full flex and will create a "pad" for the bar to sit on.... make sure the bar is sitting on your muscles NOT your bones.

Good luck and dont give up!!!

FYI I experienced discomfort with a 45lb bar when I started, concentrated on form and keeping tight and now I dont get ANY upper back/neck discomfort squatting 220lbs (the rest of my entire body however is cooked!! haha!)

Jeff92se

This is a high bar position. Which I don't think I could recomend. If you bow your back or accidently raise your butt, it will put more leverage against your back mucles.

Cakepiebeer

I put it here. Low bar placement I guess



I've never felt pain on my shoulder etc.. from this. Even when the weights were going over 400lbs during my competition

Jeezus, really? thats hella low. I've put it in that position before and always feels like it mite roll off or I have to lean forward to much to hold it up

Jeff92se

That cushion is nick-named a "pu$$y pad" for a reason. As long as you have decent traps it should cushion the heavy weight. I do front squats as well as back squats, and with front squats I'll admit that there is a lot of shoulder pressure, but its something you just have to not be a b**** about.

Just make sure that the bar is resting on your traps and not your spine.

How much are you squatting currently?

lol, yea and crutches are for *kitten* too? lol

I just cant seem to find a comfortable spot. Although putting in lower helps a little, but it feels like the weights gonna roll off

I'm at 220lb right now

Won't fall off as you are wedging it inbetween your back and hand position.

Nopedotjpeg

http://startingstrength.com/index.php/site/platform_the_squat_bar_position

addisondisease

This is a high bar position. Which I don't think I could recomend. If you bow your back or accidently raise your butt, it will put more leverage against your back mucles.

This girl have terrible form, almost looks like a good morning. Needs a more upright chest.

Cakepiebeer

Alright guys, thanks. I'll just re-evaluate my form and tough it out.

Thans for the pointers

Jeff92se

I put it here. Low bar placement I guess



I've never felt pain on my shoulder etc.. from this. Even when the weights were going over 400lbs during my competition

Jeezus, really? thats hella low. I've put it in that position before and always feels like it mite roll off or I have to lean forward to much to hold it up

I'd have to look at my own position but off hand, that's not even close to being low. Might even be slightly high for my tastes. If you put it too high, you also risk of setting the bar on your spine vs having it rest on your back/shoulder muscles.

firefly171717

Shame?? Depends on if you care what the hardcores think. Kinda like using straps to deadlift. You will adapt over time.

The more important thing is that you are in there doing it.

EXACTLY!

Cakepiebeer

That cushion is nick-named a "pu$$y pad" for a reason. As long as you have decent traps it should cushion the heavy weight. I do front squats as well as back squats, and with front squats I'll admit that there is a lot of shoulder pressure, but its something you just have to not be a b**** about.

Just make sure that the bar is resting on your traps and not your spine.

How much are you squatting currently?

lol, yea and crutches are for *kitten* too? lol

I just cant seem to find a comfortable spot. Although putting in lower helps a little, but it feels like the weights gonna roll off

I'm at 220lb right now

Won't fall off as you are wedging it inbetween your back and hand position.

ah! I left out the part about my achy shoulders. That position in the picture... kills both my shoulders. It's something I need to see a doctor about. I havent been able to bench or press over my head for the last few months

Jeff92se

This is a high bar position. Which I don't think I could recomend. If you bow your back or accidently raise your butt, it will put more leverage against your back mucles.

This girl have terrible form, almost looks like a good morning. Needs a more upright chest.

Actually her form looks good. Back is at a good angle and her knees are fairly up/down. Probably leaning out on her toes a bit.

MrDude_1

if you're doing a low bar, pull your shoulder blades together.... it helps.

it also makes more sense once the bar is there.. try it with no weights on the bar to get a feel for it. made a huge diff for me.


edit:
btw, you dont want to use the pad because it will throw the balance of the weight a bit and make it move around (wiggle) more.. on real heavy sets, the instability can make you fail.
if you're nowhere near your max, then it might not matter... but why squat if you're not at atleast your 5x max??

addisondisease

Yeah i was being drastic, but she needs that upright body.

mariodispenza

Denigrations aside, the pad keeps you from having adequate control over the bar and it's harder to feel whether the bar is in the right position. If after a few weeks of squatting a couple of times a week, you're still bothered by it, the bar is probably in the wrong position. Power lifters and Olympic lifters use different styles altogether but either way, the bar shouldn't be that uncomfortable.

The other issue with squats is whether to use a belt or when to use it. Oly lifters prefer to use it selectively becasue using it at all times prevents the core from benefiting from squats (and any overhead movement). Most Oly coaches recommend using the belt only when you get to 85-90% of your max as a routine or if you really need it at other times (like if you're extra sore or a masters lifter). Unbelted deadliftts, squats, front squats and overhead squats will strenghthen your core as much as or more than anything else, provided that you do it wisely.

UponThisRock

My concern would be that a pad would put the bar in an unstable position.

tgh1914

That cushion is nick-named a "pu$$y pad" for a reason. As long as you have decent traps it should cushion the heavy weight. I do front squats as well as back squats, and with front squats I'll admit that there is a lot of shoulder pressure, but its something you just have to not be a b**** about.

Just make sure that the bar is resting on your traps and not your spine.

How much are you squatting currently?

You don't put it right on your traps. Just below, as others have pointed out. And no there's no shame, try not to care what others think like Addison ^^^. But, yeah, shouldn't be any real pain if you get it in right spot. It used to hit my neck bones til I realized I needed to lower the bar a bit.

tross0924

I put it here. Low bar placement I guess



I've never felt pain on my shoulder etc.. from this. Even when the weights were going over 400lbs during my competition

Jeezus, really? thats hella low. I've put it in that position before and always feels like it mite roll off or I have to lean forward to much to hold it up

I agree with you man. There's no way I could hold it there. It'd feel like i was about to lose it the whole time. In the interest of having an open mind, I'll give it a go next time around, but I'm not optimistic.

Jeff92se

Yeah i was being drastic, but she needs that upright body.

Perhaps. I tend to bend over too much. One of my own technique problems.

Cakepiebeer

Yeah i was being drastic, but she needs that upright body.

Thanks for posting this.. Everyone tells me not to squat that deep. Pic makes me happy