The Right Way to Squat (And Solve The “Butt Wink” Issue)

The Right Way to Squat (And Solve The “Butt Wink” Issue)

You can't argue whether it's wrong to smuggle a raisin cookie into a chocolate chip, for example. Certainty is lower for some other acts. And there's plenty of debate over which kinds of physical activity are safe and which should be restricted.

Squatting is a divisive form of physical activity. Several people, including renowned coach Mike Boyle, claim they are the best movement (period), while others argue that they are misused and unnecessary.

Those who sign up for our online coaching services at Born Fitness can count on us to help them find the most beneficial physical activities for their needs. Squats are great, but not everyone should be doing them. Overall, You should avoid suggestions. An individual's route to enhanced efficiency may put another at risk of physical harm.

Is The Butt Wink Bad?

Spinal health is at the center of the debate between the two groups. People often refer to the "butt wink" when they ask about this gesture.

During the lowering phase of a squat, the lumbar spine (lower back) begins to round. Then why all the fuss? Rounding is not a big deal when you have nothing on your back. But things change when you include flexion while carrying weight on your back — and do so for many repetitions, as in a heavy back squat.

According to most spine experts, you increase your risk of disc injury and back pain by rounding your low back when lifting weights (like a barbell).

It is why: A gel-filled disc sits between each vertebra in your spine to help dampen the impact. That weight is distributed evenly along the spine when you carry something heavy.

What causes butt wink?

People often say that they have "tight hamstrings" when they struggle to squat. Stretching your buttocks before you lift probably isn't the reason you're experiencing the butt wink.

Dr. Aaron Horshig explains that the hamstrings attach to the pelvis and the knee, so they don't get much longer as you squat. Do you notice a change? When you flex your hip (which lengthens the hamstring), you also bend your knee (which increases your knee's range of motion) (shortening the hamstring). Like a squat, the length of your muscle groups remains relatively constant.

How To Fix Butt Wink

The butt wink can be corrected after a brief discussion of the neutral spine, which we will undertake. Since that is so uninteresting, consider this your "safe to squat" area instead. "STS Zone"

Your STS (also known as the neutral spine) is the natural curve in your lower back when your body is resting. The typical person will have a slight sway in their lower back.

Finding your STS is recommended by most coaches and PTs because it protects your spine the best when you're moving under load. On the other hand, this is crucial, but it does not eliminate the possibility of harm. Still, you'll need to check your pride at the door and use discretion as you progressively increase the intensity of your workouts.

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