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Old 01-12-2008, 12:13 PM   #1
Ben Chapman
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Back Squat pad: Cheating?


Just a simple question about the back squat: whenever I get more than about 225 on the back squat, I get some really bad rubbing on the top of my back and shoulder area and have to put a pad on the bar so I dont start bleeding through my shirt. Is this a bad idea? is there a better way to avoid a bad "bar rash" when you are using heavier weight?
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Old 01-12-2008, 12:16 PM   #2
Steven Low
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Re: Back Squat pad: Cheating?

The bar should stay in the same spot so it doesn't rub... so something's off.

Make sure your shoulder blades are pinched together. For high bar you place the bar on your traps, and with low bar place it about 1.5 inches below the top of the delts or so (around the shoulder blade area). Arms out to grab the bar and lock it so it doesn't move.
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Old 01-12-2008, 07:50 PM   #3
Boris Bachmann
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Re: Back Squat pad: Cheating?

I agree - your positioning is off. I talk about high bar and low bar positioning in this video (w/f safe):

If you must use a pad, use a Manta Ray - it will at least be secure on your back.
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Old 01-13-2008, 02:43 PM   #4
Veronica Carpenter
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Re: Back Squat pad: Cheating?

Or it could just be really rough knurling on the center of the bar. Any chance of using a different bar?

Oh, and to answer the question in the title: It's not cheating, is wussy out.
If it's sore - ice it. If it's torn - tape it. If it's heavy - lift it!
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