Get Rid of Butt Wink [Proper Squat Form Guide]
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- เผยแพร่เมื่อ 19 มิ.ย. 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.
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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.
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Music credits
Opening & closing track by JookTheFirst: / jookthefirst
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![Squat Form For Your Anatomy [Perfect Depth Stance And Width]](http://i.ytimg.com/vi/7FF6VLej_bY/mqdefault.jpg)
![Squat Form For Your Anatomy [Perfect Depth Stance And Width]](/img/tr.png)
![พาแม่บินครั้งแรก..เกือบวูบ! ให้เกาหลีเยียวยาใจ I Korea Ep.1 [Seoul] x อุงเอิง](http://i.ytimg.com/vi/waL3__dEQBU/mqdefault.jpg)
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](/img/n.gif)
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
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?
He’s the most natural, friendly, articulate, good energy, magnetizing speaker on TH-cam
Well why don't you marry him
Ok we get you’re in love with him
alright buddy, write it in your diary
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.
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
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.
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
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
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.
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!
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!!!♥️♥️♥️💪
Clarity is priceless. This was the best out of your many good videos. Tanx for explaining.
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!
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.
I’m always amazed about how much insight and knowledge you have. Thank you thank you thank you.
You saved me from the future injury. Thank you, Sir.
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.
By far the best video on the topic I've seen. Thank you for posting this!
Great delivery! So easy to watch and follow - and get enlightened.
Awesome video Aaron, as always. Congratulations 🙌🏻
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 ❤️
That tip on widening stance was outstanding and so useful! Thank you so much! 💪
Hey doc I’ve been watching your videos for few months now, I just wanted to let you know that you advices are gold 😎
I'm learning so much from your channel. Thank you!
Thank you so much Aaron! Such a great topic! 🙏🙏🙏
Smart and informative video! Great and knowledgeable instructor!!! Thank you Dr. Horschig!!!
I watch Dr Aaron's videos way more focus than when I in class.
This is an incredible video. So validating on the wider stance.
The best video about squatting, excellent! Thank you Aaron! 🏆👏👏👏
This is such a great breakdown video. Awesome info. Thanks doc
Well explained and demonstrated. Good job guys
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 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
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.
Awesome video! It answers a ton of my questions. Thanks a bunch!
SO informative. Big thanks.
I kept hearing buttwink=bad. But didn't know how to address it until now
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?
Watching this video was massively helpful. Thank you.
I never comment on TH-cam but this video fixed the issue immediately. Amazing content!
this channel is underrated
probably best video on the matter
Just a great video and explanation. Thanks for the great content will be buying your book in the future.
Absolutely fabulous.
Great and easy to follow. Thank you
As always, great content. Thank you for all you do Dr. Horschig!
You’re so welcome!!! Glad you liked this one!
Very clear explanation about the suitable position. Thank you.❤
Really thorough!!! Amazing 👏 that this is free! Thank you very much.
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
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.
Omg, I’ve watched just a few of your videos, (three) one on feet, one on knee workout and but wink all three are are thinks that would TOTALLY help ballerinas!! Especially the velocity section!!! I will be watching and re watching and sharing with ballerina friends, wish you could develope some videos for us dancers❤
My new favorite channel on TH-cam!!!!
Another awesome video! Great job! Thank you!
Thank you. Perfectly explained 👍
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 🙌🏽
Injured my back this way. Such a good video to understand the mechanics and avoid injury!
Amazing video! Thank you for sharing your knowledge. 👍
Been waiting for this! Thank you!
You’re welcome
Great video man. So happy I found your channel
That's the best description I've see this far
This was very helpful thank you.
This video was so great! I can't wait for gym today now
Thank you for making this video!!
Awesome explanation. Thank you!
So simply explained 👏 👌 massive thanks
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.
Best video on the subject. Thank you
What an interesting video. Thank you very much for sharing this helpful information :)
This was super helpful, thank you! Going to use squat wedges and a wider stance and continue working on ankle mobility.
exceptional video with detailed insights indeed! wow thank you !
Needed this so much, thank you!
You’re welcome!
Love this video.!!!!!! just a bit confused about the hamstring portion you mentioned about stretching would not have an affect.. bc APT and PPT rehab foundation is on stretching the tight side and strengthening the weak side. Also whatever you stretch , you strengthen afterwards to keep that new range.. thanks again for posting these videos .. seeing a detailed visual helps so much..
Greatly explained, I knew that this was a problem I just didn't know how exactly.
Bro how come you don’t advertise your TH-cam channel more on insta. Been following for over a year on insta and was today years old when I found your TH-cam! This is the video I needed most
I have to say that your TYR lifting shoes are a game changer for squats and other exercises. They stabilize my feet like no other lifting shoe! I’m so glad I got them! So yes, definitely get good lifters! 🙂🏋️♂️
Great video, thank you for posting.
This is great advice, thank you!
Thanks this makes it really easy to understand
Awesome vic doc, keep up the good work! 💪
Great stuff. I love your channel!
Super helpful information. Thank you!
Wow! 😮 So much great information! Thank you! 🙏
On butt wink ... the best video I've ever watched.. great information.. I used to think it can only give us a sudden injury... Now it turn out that it cud be a chronic and over used injury..
Can you please make a video on hip pain or S I joint pain...
Amazing video, learned a lot, thanks!!
This video is awesome Thankyou for the content!!!
Brilliant video my man
Loved every minute of this video👍
I'm still recovering from a L4 + L5 herniated disc...
Pretty sure my SI joint needs some work
Thank you so much, your videos have been so helpful
this should be - the main channel about fitness health and training programing and guide. It saves my life 4th time :D
Great explanation at the end
This is just awesome. Thank you!
TYHAT WAS AN AWESOME VIDEO. THANK YOU FOR THE INFO
Just got the best buy ever "Rebuilding Milo" with your content is changing my lifeset! Thanks dude
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!
Well explained. Thank you.
This video helped me the most
Thank you kind sir for providing this knowledge for free.
You definitely chose the right guy to demonstrate this with...!
Why do you say that?
Darren… is that you? 🤣
Ayo 🤨📸
Cringe
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!
Thank you, this was insightful