Trainers? Tick. Water bottle? Tick. Headphones? Tick.
But wait – Are you missing something from your gym bag? If hip thrusts are on the cards, you might want to think twice before stepping out the door.
In the days before barbell pads, we had to make to do with stuffing a mat under a barbell to do hip thrusts. The bar would slip, or the mat would come unfolded mid-rep, causing the bar to fall off your hips lopsided – it wasn’t a good look. Plus, with little padding between the bar and your hips, it would get uncomfortable as soon as you loaded anything more than a pair of 22lb plates.
Luckily, the barbell pad was invented, and now it’s a staple piece of equipment in many gym bags. But with that has followed confusion over what to use a barbell pad for – hip thrusts, barbell back squats, smith machine squats – how do we know if we’re using it right?
There’s nothing worse than having all the right gear, but no idea. So let’s set things straight – Why shouldn’t you be using a barbell pad for squats? And why should you be using it for hip thrusts? And how do you choose the right barbell pad for you? Let’s get into it.
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What Are Barbell Pads?
A barbell pad (sometimes referred to as a hip thrust pad or bar pad) is a soft covering that is placed around the middle of the barbell. It creates a cushion between you and the barbell, acting as a protective layer to prevent bruising and increase comfort. There are many types of barbell pads, differing in the way they attach to the bar, thickness, and material.
What Are Barbell Pads Used For?
The most common barbell pad exercises are barbell hip thrusts and barbell back squats. For hip thrusts, a bar pad is a must, offering protection without inhibiting muscle action or form. However, when it comes to back squats, we don’t recommend using a barbell pad. Here’s why:
Should You Use A Barbell Pad For Squats?
If you’re new to squatting it can be all too tempting to pop the barbell pad onto the bar. Suddenly you’ve got a big squashy cushion resting on your back, which feels a million times nicer than a cold, heavy barbell.
Whilst it may feel comfier using a bar pad during squats (and other back rack exercises), it can throw off your form: During barbell squats, the bar should be placed on the soft part of your traps (or slightly lower down the back if performing low bar back squats). The same goes for Smith Machine squats.
A barbell pad shifts the bar upwards, so it rests on the top of the spine. Performing squats in this position puts pressure on the neck and actually requires more mobility to reach full depth. This could lead to back pain or other positioning issues that may cause injury.
So what should you do if you find the barbell uncomfortable?
Firstly, don’t use a barbell pad! Think about it, have you ever seen an experienced lifter squatting a heavy barbell using a barbell pad? Neither have we. So leave the pad for hip thrusts. If you learn to squat using a barbell pad, things are only going to be more difficult when you start lifting heavier and have to relearn to squat, without the pad.
Secondly, check the barbell positioning: In a high bar back squat, the bar should sit on the soft part of your upper back, not the top of your spine. To create a soft shelf for the barbell to sit on, squeeze your shoulder blades together to engage your upper back muscles. Create tension on the bar by gripping the bar and driving your elbows down (imagine you are trying to rip the bar in half with your hands – that’s how much tension you should have on the bar throughout the squat).
If you are struggling to create a ‘soft shelf’ for the bar to sit on, it may be that you need to work on developing those upper back muscles. Add some rear delt flyes
and face pulls into your routine a couple of times a week, and you’ll start to notice developments in your traps and rear delts. For more back-building exercises, try our Best Exercises To Build Bigger Traps.
Start with a lighter weight: If you have never held a barbell on your back before, try performing squats with the training bar at first. These are lighter than a standard barbell, making it easier to hold on your back and get used to the feeling of a back rack position. When you do start to add weight on, do it in small increments, adding a little bit each week whilst focusing on your form.
Finally, if you are new to barbell squats, you may be that you just need to persevere for a bit to get used to the feeling of the barbell on your back. Everything feels strange when you do it for the first time, and using the barbell in a back rack position is no different. If you want to start lifting heavier weights you need to get used to the feeling of the barbell on your back, and it will get easier with time.
If you follow these steps above, you should not need a barbell pad to help you squat. Start light and don’t build the weight too fast. Give your body time to get used to the feeling of the barbell resting on your back and work on developing your upper back muscles too.
Questions about back squat form, stance, and variations: Read Our Barbell Back Squat Guide
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Barbell Pad For Hip Thrusts
Hip thrusts: Now here’s an exercise that allows the barbell pad to really come into its own. Using a bar pad for barbell hip thrusts is going to allow you to lift heavier, without any limitations on movement that would come from using a mat or no protection at all. If you haven’t tried it, then trust us, you need to.
What Are Hip Thrusts?
But first thing’s first, just so we’re all on the same page, let’s break down what exactly barbell hip thrusts are:
Hip thrusts are arguably the best glute-building exercise, targeting all three muscles that make up the glutes (gluteus maximus, gluteus medius, and gluteus minimus) [1]. The glutes’ main role is hip extension (helping to ’thrust’ the hips up). Along with the glutes, hip thrusts engage the hamstrings and the abductors (muscles that sit along the outside of the hips), as well the erector spine muscles in our back, to help keep a neutral spine during the movement and protect the lower back.
Sworn by numerous fitness influencers as the ‘secret to a bigger bum’ as they pose in the mirror, showing off their peachy backside – but what if aesthetics isn’t your goal? As we said, hip thrusts build strong glutes, and strong glutes build lower body strength, acceleration, and speed. Any movement that involves hip extension (jumping, running, squatting, etc.) will be improved by having strong glutes. So, if you’ve dismissed hip thrusts for being too ‘girly’ or just another booty-building fad, think again. This exercise has many benefits that don’t immediately meet the eye.
Benefits Of Using A Barbell Pad For Hip Thrusts
So you’re convinced about the benefits of barbell hip thrusts – but why do you need a barbell cover? We guarantee that if you try doing a hip thrust without a barbell pad, you’ll realize pretty quickly why you need one… But in case you need further convincing, here are our top three reasons to use a bar pad cover when doing hip thrusts:
Lift Heavier
When you first start hip thrusting, things seem fine. But when the glute gains kick in, and you start loading the plates on the barbell, it can get pretty uncomfortable – in all the wrong places. A barbell pad will allow you to lift heavier, focusing on form, posture, and mind-muscle connection without distraction.
Increased Comfort
Purple bruising and pain after doing hip thrusts? We’ve all been there. A hip thrust pad provides a thick layer of protective foam between you and the barbell, essential when you start lifting heavier to prevent bruising, pain, and discomfort.
Decreased Risk Of Injury
It’s not just about how it feels. Using a barbell pad for hip thrusts keeps the bar in place, aiding stability and ensuring proper form. Without a bar pad, you may find you can’t fully extend your hips at to the top of the rep, due to the pressure of the barbell on your pelvis. Using a hip thrust pad ensures you can concentrate on form, full hip extension, and glute engagement, which is essential not only for ultimate muscle growth but also for protecting your lower back.
How To Do Hip Thrusts With A Barbell Pad:
First, you’ll need to find a bench or a box that you can rest the bottom of your shoulder blades against. Then, set your barbell up and attach the barbell pad around the barbell, exactly in the center. If your barbell pad has velcro, make sure it’s done up, and always have the opening-side facing outwards (not resting on your body) to prevent slipping.
Keep the bench in its horizontal setting, making sure it's resting against a solid surface (like a wall) so that it won't move. Sit on the floor, legs straight out in front, resting your upper back against the side of the bench.
Roll the bar so it hovers over your hips. Bend your knees, placing your feet flat on the ground, between hip-width and shoulder-width apart. The barbell pad should now rest in the crease of your hips. Hold the barbell just outside of hip width to stabilize it.
Brace your core, keep your head neutral and chin slightly tucked. Push the floor away by driving through your heels and extending your hips towards the ceiling. Squeeze your glutes at the top of the contraction without overextending the lower back.
Lower your hips, returning your bum to the floor in a controlled manner, keeping your upper back against the bench throughout.
Did you know you can make hip thrusts more quad-focused by changing your foot placement? Read our Hip Thrusts’ Guide to find out how.
How To Choose A Barbell Pad
So you’re ready to choose your barbell pad, but with so many to pick from it can be hard to make a decision.
Here are the key attributes we would suggest looking at to find the best hip thrust pad for you:
Ease Of Use: Some barbell pads have no way to secure the pad to the bar, which can be frustrating as it can rotate whilst using it and slip off the bar. A more convenient (and safer) option is to look for a barbell pad with velcro, allowing the pad to be secured onto the bar meaning it won’t pop off the bar mid-rep.
Cover Material: Comfort is key when using a barbell pad. Some hip thrust pads are just made of foam with no cover. Sometimes this can be a little uncomfortable, and cause the pad to slip whilst being used. Try and opt for a barbell pad that has a material covering around the foam, to increase comfort and ease of use.
Foam Thickness: If the foam on a barbell pad is too thin, you’ll still feel the impact of the barbell through it. Look for a bar pad with ample padding – a thick layer of squashy foam will help protect you from bruising and pain, increasing comfort and allowing you to focus fully on your form.
Size: Something that might not be so obvious, but you should always check the size of the barbell pad. It should be long enough to cover your hip in contact with the bar, but not too much wider. You still want to be able to grip the bar just outside of hip width to stabilize it in place on your hips.
Price/Budget: Obviously you will need a barbell pad that fits within your budget. Barbell pads vary in price, from $10 up to $50. Make sure you take all the points above into consideration when selecting your barbell pad, and buy from a brand you trust.
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Are Barbell Pads Really Necessary?
If it’s back squats that are causing you pain, then you may want to think again before rushing into purchasing a barbell pad. It’s easier to learn the correct technique from the start, rather than getting comfortable squatting with a bar pad and then having to learn how it feels without it later down the line. Start light, be patient, and follow the steps above and the back rack position will slowly start to feel more natural.
If you’re looking to grow your glutes and start shifting some heavy weight during hip thrusts, then a barbell pad is a must. Not only will it make things more comfortable and prevent bruising, but using a barbell pad makes the lift much safer all-round. So, if you’re programming hip thrusts for your next leg day then make sure you’ve got your barbell pad packed – things are about to get heavy.
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WRITTEN BY: Alex Kirkup-Lee
Alex is an inhouse Content Writer for Gymshark’s Health & Conditioning categories. A qualified Personal Trainer, CrossFit Level 1 and Functional Fitness Coach, Alex is experienced in training clients from a range of sporting backgrounds. With a passion for functional training, her favorite workout is anything that includes deadlifts, rowing, or wallballs.
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References:
Williams, M.J., Gibson, N.V., Sorbie, G.G., Ugbolue, U.C., Brouner, J. and Easton, C. (2018). Activation of the Gluteus Maximus During Performance of the Back Squat, Split Squat, and Barbell Hip Thrust and the Relationship With Maximal Sprinting. Journal of Strength and Conditioning Research, 35(1), p.1. doi:https://doi.org/10.1519/jsc.0000000000002651.
