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Squat bar - pad or no pad?

L

liavdh

New member
I've heard that using the pad can throw off the position of the bar, and that it's not good to use it.

However, not using the pad results in really sore vertabrae at the base of my neck, and funny red marks on my shoulders. Am I holding the bar too high up? Or does everybody have this happen when they squat?
 
Thanks Makedah,

I read through that link, and the majority seem to say "no pad".

So I'll ditch it, and try to adjust a bit so the bar doesn't sit on that vertabrae. 8)

I think I'm doing something awkward in the Smith Machine, it doesn't feel comfortable, and I don't get the sore neck-bone problem when I squat without the Smith. But for now I have no spotter.. so I'm kinda stuck with it.
 
It is technically possible to free squat without a spotter - if you fail at the bottom, you just trhwo the bar off your back, sort of, by kinda leaning back.

OR, do front squats - that way, if you fail you just toss the bar forwards - easy, and safe :)

But no pad either way is best.
 
Well there is a squat rack, but I'm a bit nervous about squatting without a spotter... especially since I like to go as close to failure as I can.

It'd be pretty embarassing if I got stuck in the bottom of a squat, and had to slither out from under the bar on my stomach... :)

There's so much potential for embarassment in the gym!
 
SteelWeaver, do people really do that? Toss the bar off their back if they get stuck down there? My gym is pretty congested, I'd be afraid of "ejecting" onto someone's toes. :) I mean, don't get me wrong, in an emergency situation I'd do it, but I don't know that I'd feel comfortable making that part of my weekly routine. And yet I really dislike the Smith machine... hmm.... what to do? Maybe, like you suggested, I'll learn the front squat... I've never done it before, but I'm sure I can figure it out. That way I could still go to failure, and not worry about breaking toes.. (I do believe that's frowned upon). :)

The problem is, hardly anyone at my gym squats. I saw one girl, but she was kinda cheating, not even going halfway down.. so I know she wouldn't be able to spot for me...
 
I never squat with a spotter, and I only free squat. And I'm not using sissy weights either.

And yes, I dropped the weights off my back once - just let it roll right off. I really don't care what other people at the gym think though, so I thought nothing of it. If you're in a squat rack, position the safety bars so you can break parallel without hitting them, but keep them high enough so they can be used in case of emergency. And you're not going to hit anyone; if they're stupid enough to be that close to the squat rack while you're squatting, then they deserve to get hit. You can always be direct and tell people to clear out before you start squatting.

That's one thing about the gym and free weights in general; don't be timid about them. You'll get more gains IMO from a free squat than a smith squat, and lack of a spotter shouldn't deter you. I seriously haven't had a spotter for bench or squats in years.
 
Oh, and no pad. I've never used a pad either. I also don't use weight gloves or wraps; only chalk. I'm rather proud of my calluses.
 
What she said - I've only had a spotter once or twice, when I was trying a bench press max. Never had a spotter while squatting.
 
Ride the bar lower on the back and well developed traps are a must. Some heavy shrugs will do the job.

I squat in a cage when really pushing it alone.

W6
 
Tonight was the first night I did free squats (instead of Smith)... no spotter. Free squats felt so much more natural, I'm so glad I gave it a try. Also, I noticed that I don't need the pad when I free squat, the bar doesn't hurt at all (and it bothered me on the Smith). I think my form is just much better doing free squats. I had to reduce my weight quite a bit, but I'll get it back up there once I improve my balance. I'd recommend not using the Smith to anyone now!!!!
 
Keep in mind most Smith machines are counter-balanced, so the bar doesn't weigh 45 lbs.; usually it only weighs about 10 lbs. or so. Some of the older smiths have heavier bars, but if it's a new smith, the bar won't be very heavy.

Glad you enjoyed free squats; I have a feeling you'll never look back.
 
Like Wilson suggested, build some traps...an upper back in general. Most of the time when people feel like they need a pad, it's because the bar is sitting on bone; IT SHOULDN'T BE. Find a safer place to rest the bar, like over the rear delts. If you are keeping the traps pinched together tightly from the start, these muscles should pop up for you to use as padding.
 
Thanks so much everyone for all the great advice!!

JJ: I didn't realize that there were safety bars that could be adjusted, I'll check this out tomorrow (leg day). There's two "racks" where squatting is done other than the Smith Machine, one of them, doesn't seem to have any safety bars, but maybe the other one does (it looks different). I've only just begun squatting, so these are things I'm learning. And knowing you let the bar roll off on occasion, well that makes me not feel weird about doing it either. :) You're right, I shouldn't care about what others think, but at the same time, being new to squatting, I don't want to do something totally idiotic either. :)

Wilson6: Thanks for the tip on heavy shrugs. Good to know! I am currently doing them, but only since I changed my workout (3 weeks ago) so it's just a matter of time I guess.
 
LucidBlue: I totally hear ya! I thought I had to use Smith because I didn't have a spotter, and after doing free squats once (with a spotter), I didn't want to go back to the Smith ever! It makes me lean backwards into the bar as I push up, in order to not have my knees go over toes, and thats what's hurting my neck-bone I'm sure. But I did go back to Smith because I thought I had to. Now I know better! Lots of these ladies free squat heavy without a spotter, so I can too. :) I suppose I'm still embarassed from getting stuck under the bench press bar a week ago.. hehehe.. thank goodness some guy was watching and leaped to my rescue. Sometimes I think I'm stronger than I really am. :)
 
Spatts: What exercise is good for building rear delts? (I'm new) :) And when you say "keeping the traps pinched together", I do that by squeezing my shoulder blades together, is that right?
 
Excellent, thanks Spatts!!!

Geez, if I ever get cocky and require an "ego adjustment", I'll just watch the video of you doing a barbell row with weight I can barely squat. :)
 
I just have to add that my quads I was good and sore for several days after doing free squats... I love that feeling and I really wasn't getting it that much with the Smith.
 
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