TipsBarbell Squat Pad — How to Squat Without the Bar Hurting Your...

Barbell Squat Pad — How to Squat Without the Bar Hurting Your Neck?

If you’re searching for a way to make lifting weights less painful, barbell squat pads are the answer. These gym accessories are made with thick rubber foam that allows you to lift without fear of pain or discomfort. They’re perfect for anyone – whether you’re a professional lifter, just starting, or recovering from an injury. 

In this article, you’ll learn all about barbell squat pads, how to squat without injury, and reasons for neck pain at times of high squats.

Barbell Squat Pad

So scroll down to learn more about Barbell Squat Pad for Weightlifting.

What is Barbell Squat Pad?

A Barbell Squat Pad is an accessory that provides support and cushioning when performing Barbell Squats. Barbell Squat Pads are typically made from foam, rubber, or neoprene and come in various sizes and shapes. Barbell Squat Pads help reduce the strain and discomfort associated with Barbell Squats, allowing users to feel more comfortable performing this exercise. Barbell Squat Pads are essential equipment for weightlifting and Barbell Squatting.

If you’re performing Barbell Squats and find that the bar is hurting your neck, it’s crucial to overcome the issue. The first step is to ensure that you’re using the proper technique when performing Barbell Squats, with your back straight, feet firmly on the ground, and your head looking forward. Take the following measures to prevent hurting your neck:

Squeeze Your Shoulders Together

Understanding that the barbell should not just be placed on top of skin plus bone is crucial. The barbell for high bar squats rests on the upper trapezius muscles, which are located in the middle and upper back. The muscles you feel contracting when shrugging your shoulders are at the sides and the neck’s back.

Not only should you shrug up, but you can also bring your shoulder blades together further to plump up the fleshy area below your neck. This is where the barbell should rest. Without squeezing your shoulders, there will be no soft area for support, making it difficult to position the bar properly.

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Locate the Bar at an Appropriate Spot

Get under the bar and place it on top of your meat cushion. Move around until you find the most comfortable spot. The bar should not rest against any of your neck or shoulder bones. It is too high if you feel the bar against the vertebrae of your neck. 

If you find it difficult to squat with the bar in the normal position, try placing it a little lower down. You could also experiment using “low bar” squats, where the bar is supported by your rear deltoid muscles instead. Remember to tightly squeeze your shoulders together to create a shelf for the bar.

Keep Your Neck in a Neutral Position

Depending on the position of your neck, the bar may feel challenging to manage. Looking up as you squat may cause pressure on your upper back and neck, making it easy to lose your shelf. To avoid this problem, try tucking the chin towards the chest or look slightly downward instead.

Gain More Muscle

If you’re a beginner who is on the skinnier or bonier side, making gains can seem like an impossible task. However, this is only a temporary situation you will grow out of with time. You can help speed up this process by doing extra work for your upper back muscles. Exercises such as shrugs, band pull-apart, and all varieties of rowing and pulling exercises will contribute to helping you build muscle mass.

A barbell pad may not be recommended to most people, as it can make the bar feel unstable. However, for beginners, this is a decent stopgap measure. With time and practice, you’ll find that the naked bar isn’t nearly as difficult as it first seemed.

Why Does Your Neck Hurt At Times of High Bar Squats?

These are the following reasons that result in neck pain at times of high bar squats and how you can easily overcome them while wearing the DMoose barbell squat pads:


If you’re new to squatting, the bar’s weight may cause discomfort in your neck as it compresses the tissues in your upper back. This is normal and will disappear as your body becomes accustomed to the exercise.

The heavier the lifting, the greater the compression on your spine. Some elite powerlifters develop bruising from all the pressure! If you don’t place the barbell correctly when putting it on your back, you could end up compressing a nerve–most often around the C7 root just above the base of the neck. You’ll know it’s happening because you’ll feel a slight ‘zapping’ sensation.

Ineffective Method

While doing high-bar squatting, various technical errors can lead to neck pain. The most frequent error is not engaging your upper back muscles before using the barbell. Do not merely place the barbell on the relaxed muscles of the back — there’s a specific activation process. Other causes of neck pain during high-bar squats include barbell movement while squatting and misplacing your head position.

Another error people make is having the barbell shift position while squatting. This movement, called a miro movement, can cause skin irritation or muscular strain around the neck due to increased stress in that area. Many lifters focus on foot and torso positioning but forget how their head should be positioned during the exercise.

Poorly Aligned Barbell

Many weightlifters experience neck pain because they place their barbells high on the back. In this situation, you need to lower the barbell slightly from its original position. To determine the proper location of where the barbell should sit on your upper back, experiment with different positions until you find one that is comfortable and doesn’t cause any discomfort.

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By taking these steps, you can ensure that your Barbell Squats remain comfortable and enjoyable. So, if you’re looking to perform Barbell Squats without the bar hurting your neck, be sure to use a Barbell Squat Pad. 


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