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
@@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.
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!!!!!!
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.
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......
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 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.
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!
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.
I really appreciate how you begin the video with positive and constructive comments. Then you end the video with the myths about butt wink. None of that “THIS IS WHAT YOU’RE DOING WRONG” or “DON’T DO THIS, DO THIS INSTEAD” stuff.
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.
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 🙌🏽
This gentleman is just one of the best if not the best so far here on TH-cam on exercise dynamics. So easy to digest his contents. Thank you and more power!🙏
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!!!♥️♥️♥️💪
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.
I needed this video about six months before you posted it, to save me from a bulged lumbar disc that left me barely able to walk for weeks. Every person should watch this.
I create different playlists for personal info later on, and I have a Workout playlist. I've watched so many of your videos that I'm just going to create a Squat University playlist and save my favorite videos there. The information you provide is pure gold, and it's helped me a lot. Thank you!
Great video. So the main things to fix butt wink is 1.) Widen stance 2.) Reduce depth 3.) Elevate heel if you want to squat deeper and not widen stance without butt wink. Would that be fair to say? I loved the explanation of why butt wink occurs due to the mobility and angle of the hip socket joint.
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.
Thank you Dr Aaron for clearly explaining the root cause of the buttwink issue. This has given me the confidence to resume my lower body workout program.
Alright y’all, a real TLDW: Butt wink is when your butt moves underneath your body. A huge risk of injury because that part of your body is not meant to take that kind of load. To fix this, widen your stance or wear weightlifting shoes that has a heel
"To fix this, widen your stance or wear weightlifting shoes that has a heel" I did those 2 things and I still can't avoid doing butt wink unwittingly, please help
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.
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.
These videos would have saved my knees and lower back in my younger days trying to go for “perfect” squat as per my trainer. Almost in tears watching these. Also, irrespective of what a trainer who doesn’t understand body mechanics properly says, I should have listened to my body and my intuition about what stance feels right doing squats.
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!
thank you so much for this video, i've been strtuggling with this particular thing for many many months, i cant express how happy i am to obtain this information
I think this explains the injury I got at the bottom of a heavy squat 10 years ago. I had too much weight, not enough sleep, too many days off dehydrated, and has been rushing my weights because I wanted to get big. I didn't have my legs wide enough and my knees also came in too much on my lifts. At the bottom of my second set something felt like it popped at the bottom of my spine and I collapsed the weight into the collars, and couldn't move. Through some excruciating pain I was able to get myself up and had to hobble a mile home from the gym. I was basically bed ridden for 3 days and my back has never been the same since. I run the continual risk of flaring it up again and the inflammation takes a week to go down. I went to a couple doctors and they didn't know what was going on they just said back pain is a part of getting older. Hearing that at 24 was ridiculous but I just felt lost on it and I've just lived with it. I just checked in the mirror and I get some Severe butt wink with a stance I would consider normal for squatting and it makes so much sense why that happened. I still have the pain but at least now I understand it a bit.
This exact experience happened to me at 27. Doctors practically laughed at me because I wasn't an easy case, waved me on. "Just don't lift as heavy" felt like an insult. I'm determined to get as deep as possible and eradicate butt wink. The good news for you is that lifting again after recovery from the injury has helped the daily pain IMMENSELY! But you do have to be strict about it. A consistent, form-strict, no bullshit lifting lifestyle will restrengthen your back. It even helped my posture and I'm much more aware of little parts and motions of my body. Try switching into a lighter weight program, such as hypertrophy in the 10 to 12 range, or even 15. That's what I did with a full body program, and it helped take a lot of the stress and fear out, allowing me to hone in my form. Good luck! It can get better.
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! 🙂🏋️♂️
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!
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
Just the simple act of squatting regularly will help as your body gets better at the movement. Keep going, and over time you will be able to go deeper.
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 ❤️
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.
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❤
I really appreciate the in-depth explanation instead of just talking about it. I've always heard it was bad and how to fix it but never saw an explanation as to what was going on in the body. Great video
I am exactly in the same situation. I was trying to squats too deep in the past few months and had butt wink ( but I was unknown about the term ) and continued creating a flexion and ended up with a lower back injury. How are you doing ? Are you fine ?
Thanks so much Doc. I am 34 years old and trying to stay active lifting and playing ultimate frisbee. After a year out of the gym, when doing a squat warmup with JUST THE BAR, I suffered a bad lower back spasm when in that 'butt wink' position. Been rehabbing like crazy and this knowledge will help a lot (specifically the ankle flexion).
Dr. Squat ( Hatfield) recommended feet just outside shoulder width to eliminate this problem. He was the first to start a certification program for PTer's. He founded ISSA. Still the best IMO. Thanks.
Right? It's as natural as possible. These guys are looking at it from a "lifting heavy perspective". Body weight squats with hamstrings to calves is totally fine. I can easily drop ass to grass with a stable lumbar position. No reason to go real heavy (on anything really) unless you compete for it.
Yes I was going to mention the same thing. You must improve joint mobility through self joint mobilizations to improve hip flexion. Also there is a muscle tightness component that shouldn't be discounted all the way either, various hip extensor muscle tightness can contribute but if you stretch and still get butt wink, it's a joint capsular restriction. Also a physical therapist :)
Thank you Aaron! I've been searching for info on butt wink! I'm an active strongman competitor and recently had a minor back injury due to accidently releasing my breath on a deficit deadlift and my lower back winked real quick. It was mentally tough because my back is so strong from stones and other odd objects, I was so confused why a light deadlift would hurt it. I've been doing rehab and this is very useful information. You've helped me understand why I have no pain doing front squats, vs back squats. My stance is way wider on a front squat, time to try out new back squat stance widths. Thanks again!
This only applies to barbell squats, don´t worry about "butt wink" or "arched/rounded back" when doing bodyweight deep squats, it is perfectly natural reaction of the body to the movement.
Man, I tore my back up lifting heavy with a narrow stance. Just tried a little wider stance barefoot and what do you know… no butt wink. Dammit!!! And thanks!
I love you sir I can explain my feeling in word i really really thankfull to you man I am suffering from lower back pain that happend in gym When i test lumbar mri i found l4 5 l5 s1 disc bulge i am unable to walk stand run over 2 to 3 minutes I follow your core bracing and breathing exercises it worked sir i cried 😢😢😢multiple of the times because of this injury sir i really really thankfull of you and you live long stay young sir❤
THIS WAS VERY INTERESTING..I WAS NEVER INTO SQUATS..BUT I DO ENJOY WATCHING GUYS WITH NICE CAKES🎂 DO THEM..BUT AT THE SAME TIME..I CAN APPRECIATE THE KNOWLEDGE THAT THIS VIDEO HAS GIVEN ME💪💪👈😌👌
@@cjjohnstone175 If you think it's fear mongering keep doing what you are doing...I did not listen when I was young either...you need to find out for yourself.
@@bjkjoseph I have already found out that I need to change my form and lower my intensity (%1rm) after a disc herniation, but I feel like saying avoiding loading the spine is an easy way out. No doubt the belt squat is good.
![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)
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
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 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
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-RonDavis2470 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.
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.
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?
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!
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!
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.
I really appreciate how you begin the video with positive and constructive comments. Then you end the video with the myths about butt wink. None of that “THIS IS WHAT YOU’RE DOING WRONG” or “DON’T DO THIS, DO THIS INSTEAD” stuff.
You saved me from the future injury. Thank you, Sir.
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.
Does a sore knee count? 😂
me, and i thought my back was sore from deadlifts lmao
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 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.
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 🙌🏽
This gentleman is just one of the best if not the best so far here on TH-cam on exercise dynamics. So easy to digest his contents. Thank you and more power!🙏
Clarity is priceless. This was the best out of your many good videos. Tanx for explaining.
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!!!♥️♥️♥️💪
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
How did you ever recover from it? I’m still going through recovery for 3 years now
I needed this video about six months before you posted it, to save me from a bulged lumbar disc that left me barely able to walk for weeks. Every person should watch this.
The most informative and complete Butt Wink Video i‘ve seen so far! Great job
I create different playlists for personal info later on, and I have a Workout playlist. I've watched so many of your videos that I'm just going to create a Squat University playlist and save my favorite videos there. The information you provide is pure gold, and it's helped me a lot. Thank you!
Great video. So the main things to fix butt wink is
1.) Widen stance
2.) Reduce depth
3.) Elevate heel if you want to squat deeper and not widen stance without butt wink.
Would that be fair to say?
I loved the explanation of why butt wink occurs due to the mobility and angle of the hip socket joint.
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.
Buying weightlifting shoes with 1.2 inch heel elevation was a game changer for me. No more hips shooting back, butt winks, or lower back issues.
I keep plates under heels
Thank you Dr Aaron for clearly explaining the root cause of the buttwink issue. This has given me the confidence to resume my lower body workout program.
Alright y’all, a real TLDW:
Butt wink is when your butt moves underneath your body. A huge risk of injury because that part of your body is not meant to take that kind of load.
To fix this, widen your stance or wear weightlifting shoes that has a heel
What kind of shoes would those be?
It’s really not that easy to fix. Having a wide stance or wearing shoes doesn’t guarantee it’ll fix it.
How about squatting barefoot with heels on a short platform? It’s a lot cheaper than buying shoes
"To fix this, widen your stance or wear weightlifting shoes that has a heel"
I did those 2 things and I still can't avoid doing butt wink unwittingly, please help
@@JuanCruzFabi facts
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.
this channel is underrated
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.
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
These videos would have saved my knees and lower back in my younger days trying to go for “perfect” squat as per my trainer. Almost in tears watching these. Also, irrespective of what a trainer who doesn’t understand body mechanics properly says, I should have listened to my body and my intuition about what stance feels right doing squats.
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!
Dr. Horschig the info you put out is gold.
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?
I never comment on TH-cam but this video fixed the issue immediately. Amazing content!
You definitely chose the right guy to demonstrate this with...!
Why do you say that?
Darren… is that you? 🤣
Ayo 🤨📸
Cringe
Finally!! a decent video about butt wink. Ive heard the term so many times and was confused over what it was.
I watch Dr Aaron's videos way more focus than when I in class.
I noticed the "butt wink" when I squat and always wondered why that happened. Thank you for this! 💪
Was literally just about to start lifting today after taking months off due to lower back pain cz by this👌
Wow what happened during one of your workout sessions? Was it from squatting/deadlifting wrong?
@@cirexviii859 I had it from squatting and even from running when I was playing rugby
thank you so much for this video, i've been strtuggling with this particular thing for many many months, i cant express how happy i am to obtain this information
I think this explains the injury I got at the bottom of a heavy squat 10 years ago. I had too much weight, not enough sleep, too many days off dehydrated, and has been rushing my weights because I wanted to get big. I didn't have my legs wide enough and my knees also came in too much on my lifts.
At the bottom of my second set something felt like it popped at the bottom of my spine and I collapsed the weight into the collars, and couldn't move. Through some excruciating pain I was able to get myself up and had to hobble a mile home from the gym. I was basically bed ridden for 3 days and my back has never been the same since. I run the continual risk of flaring it up again and the inflammation takes a week to go down.
I went to a couple doctors and they didn't know what was going on they just said back pain is a part of getting older. Hearing that at 24 was ridiculous but I just felt lost on it and I've just lived with it.
I just checked in the mirror and I get some Severe butt wink with a stance I would consider normal for squatting and it makes so much sense why that happened.
I still have the pain but at least now I understand it a bit.
This exact experience happened to me at 27. Doctors practically laughed at me because I wasn't an easy case, waved me on. "Just don't lift as heavy" felt like an insult. I'm determined to get as deep as possible and eradicate butt wink.
The good news for you is that lifting again after recovery from the injury has helped the daily pain IMMENSELY! But you do have to be strict about it. A consistent, form-strict, no bullshit lifting lifestyle will restrengthen your back. It even helped my posture and I'm much more aware of little parts and motions of my body. Try switching into a lighter weight program, such as hypertrophy in the 10 to 12 range, or even 15. That's what I did with a full body program, and it helped take a lot of the stress and fear out, allowing me to hone in my form. Good luck! It can get better.
Go to a physiotherapist ASAP
@@SkyDogDaddyso you did listen to the doctors and reduced the weights.
@@DX-d No I started olympic weightlifting instead and fucked my wrist. Fucking send it
@@DX-dlol
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! 🙂🏋️♂️
Whenever I watch a video from Aaron I feel so damn enlightened
Honored to hear you’re enjoying the videos I make and learning something new!
Thank you for giving information that is actually REAL and effective! Subscribed! Worked in Hy’s I all therapy for years and this guy is legit!!!
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!
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
Man Im at a loss. I widened my stance and elevated my heals, and I still see butt wink as I get down lower.
Just the simple act of squatting regularly will help as your body gets better at the movement. Keep going, and over time you will be able to go deeper.
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 surfer from Brazil, and a perfect squat is so crucial for a high performance surfing style... you help me a lot for evolution. tks master
I’m so glad to help!
@@BavarianFootballer tks i will do it o/
Great delivery! So easy to watch and follow - and get enlightened.
Injured my back this way. Such a good video to understand the mechanics and avoid injury!
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 ❤️
Well explained and demonstrated. Good job guys
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.
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
That tip on widening stance was outstanding and so useful! Thank you so much! 💪
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❤
I really appreciate the in-depth explanation instead of just talking about it. I've always heard it was bad and how to fix it but never saw an explanation as to what was going on in the body. Great video
I'm learning so much from your channel. Thank you!
I feel guilty that this amazing info is free. Simply amazing content man.
probably best video on the matter
Jan 4 2021: The first time I've heard the term, and I suspect it won't be the last.
budyy the knowledge u spreading so wonderful it does'nt need a backgroud music. i feel background music is a distraction.
Thanks guys, i recently injured my lower back doing squats and this is why. Will hopefully be back squatting soon.
I am exactly in the same situation. I was trying to squats too deep in the past few months and had butt wink ( but I was unknown about the term ) and continued creating a flexion and ended up with a lower back injury. How are you doing ? Are you fine ?
SO informative. Big thanks.
I kept hearing buttwink=bad. But didn't know how to address it until now
Thanks so much Doc. I am 34 years old and trying to stay active lifting and playing ultimate frisbee. After a year out of the gym, when doing a squat warmup with JUST THE BAR, I suffered a bad lower back spasm when in that 'butt wink' position. Been rehabbing like crazy and this knowledge will help a lot (specifically the ankle flexion).
Dude I'm same age and I had the same issue
Had the same thing at 48 yrs old
this should be - the main channel about fitness health and training programing and guide. It saves my life 4th time :D
Love this kind of info. This is the knowledge we need before we hit the gym and fuck ourselves up
Dr. Squat ( Hatfield) recommended feet just outside shoulder width to eliminate this problem. He was the first to start a certification program for PTer's. He founded ISSA. Still the best IMO. Thanks.
Never thought I'd like a video with butt wink in the title.
I’m always amazed about how much insight and knowledge you have. Thank you thank you thank you.
@7:15 is where he tells you how to fix it.
That's the best description I've see this far
I'm still not convinced some 'wink' is holistically bad
Right? It's as natural as possible. These guys are looking at it from a "lifting heavy perspective". Body weight squats with hamstrings to calves is totally fine. I can easily drop ass to grass with a stable lumbar position. No reason to go real heavy (on anything really) unless you compete for it.
Neither is he. He comments on that in the video. Loads + repetitions create problems down the road.
Sadly it does, that is how i messed up my lower back...
The solution offered in the video is wider stance and ankle mobility (by wearing shoes with a heel)
I think increasing hip mobility helps with this too. That's been helping me avoid butt wink more recently.
I'll work in ankle mobility drills too.
Yes I was going to mention the same thing. You must improve joint mobility through self joint mobilizations to improve hip flexion. Also there is a muscle tightness component that shouldn't be discounted all the way either, various hip extensor muscle tightness can contribute but if you stretch and still get butt wink, it's a joint capsular restriction. Also a physical therapist :)
Greatly explained, I knew that this was a problem I just didn't know how exactly.
As always, great content. Thank you for all you do Dr. Horschig!
You’re so welcome!!! Glad you liked this one!
This video explains exactly how I bulged the disc in my lower back. Crazy to see how I did it.
Thank you Aaron! I've been searching for info on butt wink! I'm an active strongman competitor and recently had a minor back injury due to accidently releasing my breath on a deficit deadlift and my lower back winked real quick. It was mentally tough because my back is so strong from stones and other odd objects, I was so confused why a light deadlift would hurt it. I've been doing rehab and this is very useful information. You've helped me understand why I have no pain doing front squats, vs back squats. My stance is way wider on a front squat, time to try out new back squat stance widths. Thanks again!
This was super helpful, thank you! Going to use squat wedges and a wider stance and continue working on ankle mobility.
5 years already into kinesiology and I will never understand why it’s called a butt wink and not just go for a squat twerk. Geez.
AYO?
Finally, a good explanation of what butt wink is. Great job!
This only applies to barbell squats, don´t worry about "butt wink" or "arched/rounded back" when doing bodyweight deep squats, it is perfectly natural reaction of the body to the movement.
really? even if we add some light weights?
@@hibahadjadj508 th-cam.com/video/gnbHF3MTMKU/w-d-xo.html
This is an incredible video. So validating on the wider stance.
Man, I tore my back up lifting heavy with a narrow stance. Just tried a little wider stance barefoot and what do you know… no butt wink. Dammit!!! And thanks!
Barefoot squats are supreme.
By far the best video on the topic I've seen. Thank you for posting this!
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!
I love you sir
I can explain my feeling in word i really really thankfull to you man
I am suffering from lower back pain that happend in gym
When i test lumbar mri i found l4 5 l5 s1 disc bulge i am unable to walk stand run over 2 to 3 minutes
I follow your core bracing and breathing exercises it worked sir i cried 😢😢😢multiple of the times because of this injury sir i really really thankfull of you and you live long stay young sir❤
I have this same issue. I’ve found a lot of results from stretching my hamstrings a lot
He blatantly mentions that stretching the hamstring does not help buttwink. 12:04
I should say I had this issue. Had. Empirical knowledge. I explained already. What do you gain by calling anyone anything ?
THIS WAS VERY INTERESTING..I WAS NEVER INTO SQUATS..BUT I DO ENJOY WATCHING GUYS WITH NICE CAKES🎂 DO THEM..BUT AT THE SAME TIME..I CAN APPRECIATE THE KNOWLEDGE THAT THIS VIDEO HAS GIVEN ME💪💪👈😌👌
I wanna move to the city where you live just to have a session with you. I need a therapist like you right now hahaha
Let me know if you ever want to stop by St. Louis!
I heard that. Everyone in my city is ass 🙉
Coach I recovered from L5 disc bulge after 2 years of suffering, your video with this technique gave me so much confidence to do squat again.
Dont do it...take it from an old man....do belt squats...think about what you are doing to your spine when you load weight on top of it.
trap bar
@@bjkjoseph Why you fear mongering man? With a neutral spine, the spine can handle large compressive load with very low risk of injury.
@@cjjohnstone175 If you think it's fear mongering keep doing what you are doing...I did not listen when I was young either...you need to find out for yourself.
@@bjkjoseph I have already found out that I need to change my form and lower my intensity (%1rm) after a disc herniation, but I feel like saying avoiding loading the spine is an easy way out. No doubt the belt squat is good.
When working to eliminate butt wink, do you recommend only squatting as low as your body allows you until your pelvis starts dipping?
Just got the best buy ever "Rebuilding Milo" with your content is changing my lifeset! Thanks dude
such a good video, can't wait to sort my own butt wink now
My new favorite channel on TH-cam!!!!
This was amazing information. I feel guilty having access to this for free.