Get Rid of Butt Wink [Proper Squat Form Guide]
Vložit
- čas přidán 27. 06. 2024
- Butt Wink... What is it? Is it bad? Can We Fix it? These are all questions Dr. Aaron Horschig answers today!
In this video, we'll tackle the issue of butt wink and explore the importance of proper squat form. Butt wink, the posterior pelvic tilt that occurs at the bottom of a squat, can lead to discomfort and compromised technique. Join us as we delve into the causes and consequences of butt wink and provide you with actionable tips to improve your squat form.
We'll walk you through step-by-step instructions to optimize your squat technique, focusing on maintaining a neutral spine and pelvic position throughout the movement. By addressing the underlying factors contributing to butt wink, such as mobility and flexibility limitations, you'll be able to perform squats safely and effectively.
Subscribe to our channel now to access this invaluable video and receive expert guidance on optimizing your squat form.
Get my book on fixing injury here:
www.amazon.com/Rebuilding-Mil...
Get my book 'The Squat Bible' here:
www.amazon.com/Squat-Bible-Ul...
Get my 13-Week Squat Program? marketplace.trainheroic.com/w...
Get olympic weightlifting programming (part 1):
marketplace.trainheroic.com/w...
Get olympic weightlifting programming (part 2): marketplace.trainheroic.com/w...
Subscribe to this channel here: tinyurl.com/y2eq7kpr
Recommended products: squatuniversity.com/recommend...
Shout out to @Dynamicdiscdesigns for the amazing pelvis model shown today. Check out their models here: dynamicdiscdesigns.com/
________________________________
I often hear discussions across the internet where people claim, “butt wink is not dangerous!” If the spine was composed of “ball and socket” joints like the hip or shoulder, I would agree. But spinal joints are different. The hip joint is designed to create power through a full range of motion. Your spine is not.
Now, if we are just performing a few bodyweight squats and “butt wink” occurs, it’s likely not a big deal. There is minimal power generated at the spine during a normal tempo air squat. However, as soon as you add a barbell into the equation, things change. If “butt wink” continues under load, the power generated at the spine increases and so does the risk of injury. The more load and the more repetitions that takes place, the higher the risk.
Now does this mean every rounded spine lift will automatically create a bulging disc? Not necessarily, there are many factors that play into that discussion. Every athlete tolerates the forces of bending their spine differently. This is why elite gymnasts are able to literally bend themselves in half over and over, yet an elite heavyweight powerlifter attempting the same movements would eventually spell disaster. Here’s a great way to understand this principle.
Think about how some tree branches are slender and bend easily over and over again. Other branches are thicker and begin to snap and break in two after a few bends. Everyone’s body is different and depending on a number of factors (such as your anatomy, genetics, the amount of weight lifted, the degree of poor technique) your body may be more or less resilient to developing a disc bulge.
This doesn’t mean you should fear flexion of the spine. However, you must understand the mechanism that creates a disc bulge includes flexion. At the end of the day, "butt wink" is not optimal when we're talking about lifting technique and we should try to limit it as much as possible if sustainability and performance are our goals.
__________________________________
Music credits
Opening & closing track by JookTheFirst: / jookthefirst
Connect with SquatUniversity:
Visit the website: www.squatuniversity.com
Like the Facebook page: / squatuniversity
Follow on Twitter: / squatuniversity
Follow on TikTok: @SquatUniversity
Follow on Instagram: / squat_university
Listen to the Podcast on: apple iTunes, Overcast, Pocket Casts, Google Play and the Anchor App!
I was unknowingly/knowingly doing this to get a really deep squat. I'm so glad I came across this video, now I know why sumo squats feel like home to me. Thank you!!!!!!
Same here! I always preferred sumo squats. They feel so much better to me.
do sumo squats train the same muscles as normal squats? or is it just something for powerlifters?
@@MrLovolovosame muscles, also more of your inner thighs ,abductors etc.
@@MrLovolovo more attention to inner thighs and shorter range of motion
Long Story Short:
Adjust your stance width = Depending on hip anatomy a too narrow of a stance allows the femur to run into the acetabulum of the hip socket and the body adjust by allowing the pelvis to tilt posteriorly thus putting the lumbar spine in a disadvantageous position increasing potential SI joint and lumbar disc herniation. widening the stance will allow more ROM @ the hip joint.
Get lifting shoes = Increases ankle dorsiflexion ROM by adding a heel allowing for a better position
Ankle mobility, Stance width, weightlifting shoe. 👍🏽 I’ve seen athletes over the years with this same issue. Going to recommend this video, and these simple fixes and see how it goes. Thanks Doc! Great title to the video! Lol
Weightlifting shoes don't add dorsiflexion. They ERASE the need for it.
I’m sure you meant to write “plantar” flexion instead of “dorsiflexion”. 😀
@@irenemax3574 Yes, thats what i meant actually.
The elevated heel would put the foot in a slightly plantar flexed position to allow for overall "increased" mobility and better alignment of the joints up the chain.
The shoes don't actually give you more ability to dorsiflex your ankles but your knees do travel further forward providing what would appear as increased dorsiflexion due to the elevated heel.
thankyou
I was taught "ass to grass" in highschool and always went deep with heavy weights since I had strong but long legs. My lower back always hurt and felt stiff like steel afterwards and I could never figure out why. For the last 10 years I was exclusive to leg press or lunges because of the pain. Thanks to this video I've fixed my form (wider stance) and am transitioning back to squats.
Also I used a mirror to watch my pelvis tilt and I couldn't believe how much my erector spinae bulged at the bottom, legit looked like an alien or tumor just exploded and each time it tilted I felt that familiar pain, so I learned to stop at that point and disregard "ass to grass", by having the mirror visually confirm when my pelvis tilted.
Just throw out anything and everything high school taught you. It's such a joke.
"You need two years of foreign language to even make it in college!"
What a lie that turned out to be.
Probably moments from injury If they were protruding like that, good luck bud
It's just a mobility issue. ATG is ideal, but you need ankle and back flexibility to achieve a healthy rep to rep performance without butt wink.
@@a-a-rondavis9438 wrong
@@HPS2O31 No it's not wrong. By the way, buttwink is a much smaller problem than many here make it out to be. It can even be beneficial.
Athleanx had me thinking it was my hamstrings the whole time 🤦♂️ wider stance fixed it, thanks man
Atleanx sux
@@satelliteinc.6767 delusional
Nah bro his video talks about all these aspects. I personally have a combination of poor ankle mobility and then my hip joint structure.
I don’t think the wider stance actually fixes it but rather serves to go around the problem as a modification. The athlete had really tight iliopsoai. Releasing that would likely eliminate the butt wink AND improve performance.
@@touchofgrace3217 isn't the psoas completely relaxed during anything past parallel? How would having a tight psoas contribute to butt winked?
Just wanted to say Doc that I subscribed to your channel about 6 months ago when I started powerlifting at age 50 (I know, crazy, right?) I have watched all your tutorial videos regarding hip and ankle mobility, warming up with goblet squats, practicing with an empty bar, proper form for low back squat technique, etc. and I want to tell you that out of all the "gurus" out there with video channels, you have helped me the most with your no-nonsense, straight up training methods. Thanks to you, I have practically eliminated butt wink, lower back pain, and shoulder immobility due to an old labrum tear. I have also increased my squat from a measely 150 pound high back squat to a 305 pound low back squat with good form! Now I have to admit that at my age, I really have to focus on form as well as wearing knee sleeves and wrist wraps to keep my joints from killing me the day after, but I had no idea that I could make those kinds of gains in six months. Thanks again for all that you do! I know you're mostly into olympic lifting, but I wish you had a series on bench press techniques and deadlift techniques as well......
I started 2 months ago at age 59 - super crazy
@@olivierflechais2369 And here I am feeling bad about working on my posture and technique at age of 27 ...
Good job boys
Im 35 and in a serious amount of back pain from squatting... I know Im jacked up but even after watching all of these videos I cant seem to understand it... SO wide stance squats will fix my pain? I walk around with a curve in my low back and a bit of a butt... Is that neutral pelvis? should I be trying to tuck it under all day so that it becomes natural?
I am female and started powerlifting at age 53! Always great information on this channel and Squat U’s Instagram.
He’s the most natural, friendly, articulate, good energy, magnetizing speaker on CZcams
Well why don't you marry him
Ok we get you’re in love with him
alright buddy, write it in your diary
Bro thank you sm I’ve been struggling with this forever and u have helped me sm in life everyone else doesn’t talk about this
The most informative and complete Butt Wink Video i‘ve seen so far! Great job
I can’t stress enough how your videos so incredibly helpful!! I am a fairly new lifter at 52 and I am so dead set on getting form right so I don’t get injured. Your videos help so much!!! You are amazing thank u!!! I never knew what butt wink meant or what was bad about it…. Now I know so much!! Knowledge is power!!!♥️♥️♥️💪
You saved me from the future injury. Thank you, Sir.
Been experiencing pain down my outer hips, especially when I squat, for a number of months and made these two adjustments (wider stance and wearing lifters) and felt INSTANT relief/ improvement in pain and depth of squat. Thank you so much!
Clarity is priceless. This was the best out of your many good videos. Tanx for explaining.
Pretty sure I messed my back up trying to go ass to grass without stopping at the buttwink point. Just isten to what Aron preaches about quality etc
thats why ass to the grass is so freaking retarded and unachievable safely by almost everyone. when i was a newbie, I wish I didn't get that broscience from jacked guy who was casually lifting 5 plates for reps and turned out to have multiple herniated disc months later.
@@killthemall55 most of them just give a random advice without the small print... any good trainer will say ass to grass but must work all the chain to it.
SAME!!!
@@killthemall55 checkout kneesivertoes guy lol he's got a Progression that even old people csn start to build deep squat depth.
Me too, i regret now.
The 272 people who disliked this video are insane. This is knowledge most people have to pay to learn.
how can you see the dislike count?
@@wingedvictory8694 it's a chrome extension.
@@wingedvictory8694 YouYube doesn't show dislikes
@@wingedvictory8694 "return youtube dislike" browser addon
There’s a chrome extentention that you can download that brings back dislikes
I watch Dr Aaron's videos way more focus than when I in class.
Awesome video Aaron, as always. Congratulations 🙌🏻
This video is so good for someone who has no idea what it is and explain how to sort it out easily
I’m so glad you liked the video!
That tip on widening stance was outstanding and so useful! Thank you so much! 💪
Been following you for years and never realised you base your gym in your garage! Total respect Aaron! I just wished I lived close enough to come visit you face-to-face.
Finally!! a decent video about butt wink. Ive heard the term so many times and was confused over what it was.
As always, great content. Thank you for all you do Dr. Horschig!
You’re so welcome!!! Glad you liked this one!
Who else is watching this with a sore back?
Me
Just had leg day yesterday 😭
@@tomlynagh7412 My ligaments often shorten over night, after leg day. Effecting my back.
Everytime before I go to my Powerlifting training I rewatch your videos and I try to practice more to perform a better Squats and Deadlift. Thank you so much ❤️
Great delivery! So easy to watch and follow - and get enlightened.
By far the best video on the topic I've seen. Thank you for posting this!
I am so glad I found this channel. I read a book that butt winks can be corrected by doing hamstring stretches and wasted a lot of time without seeing any progress.
this channel is underrated
Hey doc I’ve been watching your videos for few months now, I just wanted to let you know that you advices are gold 😎
THANK YOU! I had to find out what butt wink is by guessing, now I have actual confirmation! every other video doesn't point and repeat the wink, they just do one squat and say this is butt wink, and without knowing what I'm looking at it doesn't help to just say this is butt wink!
I'm learning so much from your channel. Thank you!
I never comment on CZcams but this video fixed the issue immediately. Amazing content!
I’m always amazed about how much insight and knowledge you have. Thank you thank you thank you.
My new favorite channel on CZcams!!!!
Been waiting for this! Thank you!
You’re welcome
Well explained and demonstrated. Good job guys
Injured my back this way. Such a good video to understand the mechanics and avoid injury!
Watching this video was massively helpful. Thank you.
Great video man. So happy I found your channel
The best video about squatting, excellent! Thank you Aaron! 🏆👏👏👏
This was very helpful thank you.
Smart and informative video! Great and knowledgeable instructor!!! Thank you Dr. Horschig!!!
SO informative. Big thanks.
I kept hearing buttwink=bad. But didn't know how to address it until now
Another awesome video! Great job! Thank you!
This is an incredible video. So validating on the wider stance.
probably best video on the matter
Awesome video! It answers a ton of my questions. Thanks a bunch!
This is such a great breakdown video. Awesome info. Thanks doc
Thank you so much Aaron! Such a great topic! 🙏🙏🙏
Wow! Powerlifter here! I was taught to push past parallel as much as possible aka ‘ass to grass’ but i always felt like going to low made me want to become unstable and fall backward with the weight! This makes so much sense! Thank you for this 🙌🏽
Speaking as a current 2nd year DPT student, I can appreciate the presentation of this information because it is quite clear cut (in my eyes). For the average athlete interested in learning more about themselves, Dr. Aaron exhibits the ~power~ to teach in a desirable way. Through research, live demonstration with models (Including Darren), and examples of modifications. Truly a fantastic educational source for reliable information.
Dpt, I hate that they even tried to make PTs doctors. Much less have a requirement for it. It’s in name an investment only. A way to guarantee you spend 200k on something that is no additional benefit. Old bachelor degree PTs run circles around “doctors.” It’s all pointless anyway, we’re being replaced with a bunch of Filipinos that went to school for half the time and get paid even less.
@@greattribulation1388Speaking facts....Just don't like the last part, came off as a bit racist.
@@kevinsj99 I get it. Still true though.
My back injury was caused by the butt wink. I should have spent time working on my mobility. I stopped working out for 7 years. My back injury hurt me more emotionally than anything else.
Ouch! That's actually terrible! Hope you're doing well
That's the best description I've see this far
Really thorough!!! Amazing 👏 that this is free! Thank you very much.
Absolutely fabulous.
Great and easy to follow. Thank you
Needed this so much, thank you!
You’re welcome!
I almost cried of joy when I saw the Title...Dr. Aaron Horschig for President ! :-D
I tot I was the only one. Hahah
Glad you liked the video! Thanks for watching it!
Me too💯
Why did you almost cry?
Just a great video and explanation. Thanks for the great content will be buying your book in the future.
This video was so great! I can't wait for gym today now
Amazing video! Thank you for sharing your knowledge. 👍
Great stuff. I love your channel!
Awesome explanation. Thank you!
Amazing video, learned a lot, thanks!!
Brilliant video my man
Thank you for making this video!!
Great video, thank you for posting.
Thank you. Perfectly explained 👍
Super helpful information. Thank you!
Very clear explanation about the suitable position. Thank you.❤
This was super helpful, thank you! Going to use squat wedges and a wider stance and continue working on ankle mobility.
Best video on the subject. Thank you
Awesome vic doc, keep up the good work! 💪
Greatly explained, I knew that this was a problem I just didn't know how exactly.
exceptional video with detailed insights indeed! wow thank you !
This is great advice, thank you!
i always thought taking a wider stance was a cop out. this video made me feel a lot better. thanks! and i’ll check out the ankle mobility vid next
Thank you! I thought the goal was to get the butt wink cause I’d see other peoples butts doing that. Lol. I was so happy that I was getting the butt wink. I will change that. Thx for preventing a potential future injury!
I needed this video so much
What an interesting video. Thank you very much for sharing this helpful information :)
Wow! 😮 So much great information! Thank you! 🙏
So simply explained 👏 👌 massive thanks
This video is awesome Thankyou for the content!!!
Thank you for this!! I suffer from butt wink when squatting and have herniations on L4 and L5. I think this info is going to help me immensely! 👍🏻
Me too! Since 16. As I get older I get smarter (or less ignorant, really) but I can't erase my past f'ups. So I'm always looking to fix any issue before it leads to another surgery.
Amazing! Love this video.
Thanks this makes it really easy to understand
That Was Excellent!! 👏🏽👏🏽👏🏽👏🏽
Great information! Thank you!
Excellent video! Thanks
Thanks for the info Aaron. I've heard it from you before but need repetition to have it sink in.
All your videos are appreciated. Thanks for sharing.
You’re so welcome! Thank you for watching the videos I make!
Really solid video!
Wow. Great vid! I learned a lot here.
This is just awesome. Thank you!
Thank you so much, your videos have been so helpful
Great explanation at the end
Nice! Very helpful video!
I have always had issues with squatting and until now, didn't understand mechanically why it was so difficult. I have disproportionately long femurs, and tight ankles and was constantly being told by trainers that I was leaning too far forward when squatting. I would literally fall backwards if I tried to keep my chest upright. Following your video, I tried propping my heels on a couple of plates for heel height and widening my stance and it made a world of difference. I'll never be in the "ass to grass" club, but try to do the best squat I can based on my physical limits. Now going to watch all of your videos since what you say makes actual sense! Thanks for your channel and content, very much appreciated! 🤩
Did exactly the same after a very excellent trainer recommended it. Made so much difference. So many other trainers were constantly correcting me to squat with forward facing feet, shoulder width apart and all I ever ended up with was a sore back. Her advice was you do what feels comfortable to allow proper form as everyone is different.
By far the most comprehensive and clear explanation of this phenomenon that I have been able to find. Thank you.
Fantastic video
Great vid! Very informative...
Awesome! As always Doc 😊
Thank you
This video helped me the most