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Hot take (but a true one): The hip thrust pad does NOT belong on a barbell for back squats. Not because you’re “doing it wrong.” Not because you’re weak. But because it changes the lift in ways that don’t serve you. That pad: *Raises the bar and shifts your center of gravity. *Makes it harder to create a stable shelf on your traps/upper back—NOT your neck. *Can hinder you from learning how to properly brace and stay tight, causing lower back pain. *Can actually increase instability under load. D
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