All of the squat problems I’ve had all along come down to ankle mobility, I feel like ankle mobility doesn’t get talked about as much as it should! So thank you!
That squat without warm up has made me feel so much better about my squatting form. I've been trying to fix my butt wink for months and just end up hurting my lower back because I'm flexing too much to push my ass out. Ankle mobility warm up, neutral spine, accept whatever natural butt wink I have from here on in. Thanks man!
Thank you so much for mentioning that butt wink isn’t nearly as detrimental as some make it out to be, like you said, sometimes it’s just anatomy! To answer your question, I like 3 days on with one off.
@@SquatUniversity hey squatU, what's the maximum you can squat for 5 reps and can you post a video of that please. See I think you are full of BS and that you only pretend to know what you are talking about. Post a video. I don't care if it's only 225.
Idk, I've never felt tightness in my hamstrings, but have in my ankles (especially the left one), and I still have the buttwink issue... I'm definitely going to start doing these exercises
2:14 hamstring is biarticular, yes. but the hip is a bigger joint than the knee. so the lengthening-shortening around the two joints is not symmetrical.
Excellent info. I've been using your methods from the ankle mobility and squat warmup videos with excellent results. In just 15 days I went from unable to touch knees to wall (about a fist width away) in 5-in test, to touching on some days, now working on all days. (i have a couple of vids on my channel showing my progress.) Its definitely reducing what butt wink I had. I think that bench stretch will be the next level I need. I train thrice weekly.
just squat let your body go down the way it naturally wants to. forcing your legs to go down a certain way mimicking another persons body structure will lead to issues later on. everybodys structure is not the same. long legs short legs. stocky skinny. some people walk and naturally point their feet out.
thanks man. I know this video is a few years old now but the content is still new to me. I've been training along time...probably a lot longer than you haha, but I'm learning so much from your channel. Thank you brother !!
Finally some good info on Buttwink I saw today. Gonna try these. Thanks a lot mate. You are doing a really good job educating amateur lifters like me CHEERS!!!
Thank you very much Dr! I always thought I was doing my squat right but then I saw it on the mirror and the pelvis was bending too much. Thankfully I saw your video about pistol squat and I was already doing some mobility training for the ankles. I'd like to see an updated version of this video with more tips to avoid the butt wink (there are some lifters that almost touch the floor while performing the squat clean even though they don't seem to do the butt wink). Thank you very much Dr, I'm glad Instagram's recommendation system brought your profile to me! Every video you post is a new knowledge and help me to keep myself healthier!
Oddly enough, my right side mobility increased after doing these and my left side did not. The left one is the one I put a little more stretch focus and time into because I messed it up a couple years ago and it hasn't been the same since. In fact, two of these stretches really made my left anterior ankle joint hurt. Nothing new there though. All I can do is continue to try and increase my left side ankle mobility. I'm daily stretching it and all throughout the day.
Every injury I have had from deadlifting to squatting has been ankle mobility. I just need to clean mine out at this point cause my ankles are terrible. Been doing mobility drills for 6+years and have had minimal effect on my ankles.
You just roasted Athlean-X in 1 video. Nice information, been watching your videos about squating, core and buttwink cause I’m having a problem with it. I really appreciate the information you provide, I’m in a third world country but lucky I have English and luck to absorb this channel. Really, thanks for the information x100.
This guy is very good...exactly the problem i got. My but wink was stoping me from doing squats and i avoid it completly until i fix the problem. All other yt say its a hamstrings problem...and i was focusing on streching those...damit. Luckly i found this guy....keep it up sir :)
In the before and after side-by-side shot you have more ankle flexion and mobility on the before side than the after side. It looks like the ankle mobility exercises didn't do anything and you're just focused on keeping your lower back straight during the after shot.
I do Sheiko programs. Three times a week I have disproportion, my femur is looooong, torso short and it stops me from enjoying squats, wich I really love. Thinking about buying wl shoes.
What do you think about weightlifting shoes? And do you have anh reccmondations? I think because of butt wink that i have lower back pain during squatting (I squat low bar fyi) Prior to 2 plates I had no problem. And I will definitely try these mobility exercises out!!
I love weightlifting shoes for barbell training for that exact reason. There are many on the market but I think adidas and nike will be the top of the line.
Some good info here, but I think you're off on a few points. The first is whether butt wink is detrimental in the long term, and the answer is undoubtedly yes. When butt wink flexes the lumbar spine it puts uneven compression on the intervertebral disc. This causes the disc's nucleus to direct itself posteriorly. Furthermore, repetitive lumbar flexion during axial compression, ie. a squat, will degenerate the annular wall of the disc. Together, these two effects are a mechanism of injury for posterior disc bulges. Some people aren't built to squat arse-to-grass. Better to raise their depth and save their spine. The second is an alternative cause of butt wink. You covered the passive range-of-motion fault nicely, but you missed the active range-of-motion fault - absent or diminished glute contraction. The two faults present differently. If the fault is passive, the butt will tuck under and return at the same depth. If the fault is active, the butt will tuck under and return at different depths. This is because eccentric contractions are more difficult to maintain than concentric contractions. During the eccentric contraction of the descent, the glutes will turn off at a higher depth and allow the pelvis to tilt posteriorly. During the easier concentric contraction of the ascent, the glutes will turn on at a lower depth, returning the pelvis to it's neutral position. As you said, fixing the first problem is impossible, although you might be able to move around the issue by altering stance. Fixing the second problem requires reconditioning of the lifter's motor pattern.
Why is it detrimental? do you have any evidence to back it up? I agree with Aaron that some butt wink at the very bottom probably won't lead to anything. Especially if the athlete has never had problems/isn't having pain with squatting.
Samm what about the SAID principle (specific adaptations to imposed demand)? Let’s say at the bottom of the squat your femoral heads run out of room and you have a slight butt wink. But your body has adapted to this and there no pain and no problems? It’s the same idea as having people keep their back perfectly straight during the DL, however some people can move a lot of weight with a rounded back with no problems whatsoever. I’m not disagreeing with you, I’m just saying I don’t think its as black and white as you’re making it out to be.
@@baileylutz6290 @Bailey Lutz Butt wink is detrimental for the reasons I gave from the third sentence onward, culminating with this: "... these two effects are a mechanism of injury for posterior disc bulges." If you'd like to see primary sources of evidence, I recommend Stuart McGill's textbook, Low Back Disorders. The textbook's primary sources are cited throughout. It does a fantastic job of collating decades worth of study to explain various mechanisms of injury to the spine, and their effects.
@@baileylutz6290 If you want scientific evidence, you don't want just one source, you want multiple sources that reinforce conclusions over time. Linking you to a single peer-reviewed article would be helpful, but I don't pay subscription fees for any journals. The source I suggested, Low Back Disorders, is all based on peer-reviewed science. But rather than being one article in a journal, it's an enormous meta analysis of many articles - the gold standard of gold standards. If you want to read the medical and biomechanical evidence, read the book. You can get a copy here: www.backfitpro.com/books/
Is there anyway to discuss stability in reference to those with wide hip alignment. My right side has to practically be out to the far right and this creates a lot of instability since my left side is much straighter.
Hey I really appreciate your channel. I am from Germany and high quality content like this is rarely found in german Channels. There are a lot of biased people , who dont think about biomechanical movements. I have one question tho , I have a buttwink myself when going below parallel just slightly but noticeable. I found out that lowbar squatting with using the hip drive helped reducing my buttwink but they couldnt eliminate it. I also have knee pain/pressure localized at the patella when going below parallel. I always push my knees actively out and the knees are pointing to the direction of my toes. (30-35° degree) I subscribed your channel keep up with the good work, I am all ears for answers that might help fixing my problem.
Hmm I'm gonna try low bar squatting and see if it helps. Same as you, I have slight but noticeable buttwink that doesn't go away after mobility exercises. Its very little but its still there and I'm worried lol. And if your patella hurts too much, maybe see a physiotherapist
What’s interesting is that your knees are not farther over toes in the after comparison - in fact they maybe be slightly less so. But the torso and pelvis are more vertical - why is this? I’ve been training every other day - 3-4x a week
Beautiful! Going to try these mobility workouts right now, thank you. I can definately see improvement, but it seems to me your not going the same depth on the squat on the right side. Giving the appearance of less butt wink. (Not saying it didnt improve)
I saw that too, i noticed that today in my workout, i think its because of his hip mobility.. not saying his is bad but he didnt warm up his hips, have you seen Clarence Kennedy squat depth? He doesnt seem to have his knees travel foward that much (recent vids) and he seems to compensate that with his insane hip mobility, he has incredible dorsiflexion too but doesnt use it in back squats. Anywas good luck
When I'm foam rolling does it matter if I'm sitting on the ground while rolling out my calf muscles to release tightness? Or would you recommend I lift myself up with my hands to create more pressure on the foam roller?
Good question - so it really depends how much pressure your body can tolerate. Ideally your body requires a certain amount of pressure in order to make a change in the tissues. If you're too light you won't be very efficient with the roller. Too much and you'll just be in crazy pain. So it's all about finding that perfect medium for your body
I have a couple questions on this. First, could there be stiffness in the upper legs that could lower your ROM at the acetabulorfemoral joint? When it comes to heavy squats, even after doing the ankle mobility work, it seems the bottom of the squat should be before any butt wink, correct? Last, will these exercises work long term? Currently I still “fail” the 5 inch wall test even after the mobility work.
Man I’m struggling with butt wink and it’s aggravating me so much. I never had it this noticeable before, but ever since I starting working out again I noticed I have it bad
Hi Aaron, u said there are 3 factors that might cause butt wink but i caught only 2 factors. 1) pelvis socket anatomy, 2) ancle mobility what is the 3rd one? Or did i miss it? Thank you.
You did a great job with this one. I don’t know how you managed to say “butt wink” so many times without laughing! Seriously though, Thank you for this. I’ve got a pretty serious butt wink 😂 myself and I’ve been meaning to search your site to see if you had tips.
My butt wink starts already at parallel squat. It's not an ankle mobility issue, I've done my tissue work. I know it's not a socket error since I've used to be able to squat without butt wink. All of your videos seems to be ass to grass butt wink. But what to do when it already start at parallel? I what night be wrong.
Try keep your lats engaged through the whole movement and make sure you are forcing your knees out to engage your glutes. Ankle mobility is important, but there are so many more muscles in your hips that need to be strengthening. More band work!
check hip mobility, try to wide or adapt the stance, check for anterior pelvic tilt in the starting position and maybe thoracic extension, that's what helped me
Awesome 👌 but some athletes naturally have a posterior pelvic tilt. Can you please direct me to any video perhaps already done earlier on posterior pelvic tilt. Thanks
What's the answer for people who have a lot of butt wink and lower back soreness/pain with cumulative squatting? Cut depth to the point where butt wink doesn't occur?
I'm not even close to this level of ankle mobility, even after foam rolling and stretching. I'll keep it up, hoping it will start to show an effect after multiple sessions.
Just recently bumped my frequency up from 3 to 4 days per week. I'm a pretty new lifter, serious for only a few months. I struggle with improving my ankle mobility. It seems that any ankle mobility gains I get from mobility drills don't translate over week over week. I like to use a loaded barbell on my quads while in a squat, seems to help for that squat session. I can feel a deep pull or tightness in the lower heel area, with my left ankle being tighter. Do you think I should increase frequency of mobilisation drills? Maybe try something new? Love to hear what you think. Btw, it's hilarious seeing how mobile your ankles are. I use the wall test all the time and I'm super lucky to get a fist length of dorsiflexion. Love your channel
Thank you so much! I would work on expressing your ankle mobility throughout the day. Mobilize and then work on sitting in a deep squat often during the day (trying to accumulate around 10 minutes total). This will help lock-in the mobility as we often only do mobility work before our workout and then never really use that full motion the rest of the day.
thx man. I try to do Kelly Starrett's 10 min squat test quite frequently. I use a band to help me into a deep squat and rock forward on both sides, trying to free up some ROM. It's tough to get leverage to really get my knees past my toes. thx for the advice. I'll get there
Good question - so butt wink is technically the movement from a neutral pelvis to a posterior tilt where as stiff hamstrings could alone just start the pelvis already in a posterior tilt
It just seems that he didn’t go as far down as he did the first time, you can see his butt on the left side is closer to the floor than the right side. Plus he’s taller on the right side meaning he didn’t go as far down even tho (as seen by the black line on the wall) the video on the left is slightly above the video on the right
Hey Aaron, thanks to your video, I noticed a pinching sensation in my right ankle when in dorsi flexion. I have tried the ankle mobilization exercise with a 60lb band. I’m 99% sure the placement of the band is correctly over the talus bone, but it’s not lifting the pinching sensation. Can it be because maybe there isn’t enough tension on the band and ankle?
I workout 3 times (each session about one hour) a week strenght training, and I bike 3-5 hours. I have watched this vid a couple of times now and other popular videos on the topic, and tried dealing with my own "butt wink". I experience this in the turning point/ the Hole, just before starting to ascend back upwards. I find it really hard not to squat so deep, but do you think that maybe that's the answer for someone? To avoid those depths that lead to the hip tilt/ wink?
What if a person has this posterior pelvic tilt in their upright posture. How can we fix the posterior pelvic. (Buttwink) when a squat or deadlift is performed it appears that the hinge is beginning at the low back rather than the hips. Any suggestions would be great
Great lengthy explanation as always, just wondering can I double up the banded distraction with that last raised calf stretch, then foam roll or is it best to keep as 3 separate drills? Thanks Aaron
I train about 6X/week but my problem is i cant get much results because i love too many things and can't just do one thing. For example i kickboxe, do some mma conditioning (explosive), lifting, calisthenics and swimming..is that why i never gain? what should i do doc? Tks ✌🏼 your the best man
You're so welcome! And I'm using a monster stretch band - you can find them on roguefitness.com and performbetter.com has some as well (I believe I'm using one that's ~2-1/2 inches in diameter).
I've become rather obsessed with the butt wink topic over the last week or so. I have been doing kettlebell front squats after doing mostly goblet squats and my low back has been pretty sore. I videoed myself in many angles and noticed some movement at the bottom. While I work on my hip and ankle mobility, do you think it is safe enough to continue squats and just stop at the point where I get this pelvic movement (after I rest my sore back of course)? Thanks for all the videos you do!
Lifted relatively heavy (2x BW on the barbell) for years with seriously un-ideal amounts of butt wink and never once had a back injury. Granted I'm trying to fix it now to optimize, but can definitely attest to it being less a massive problem for lifters and more just a buzzword topic for generic youtubers to discuss. Great vid.
Nobody has an injury until they do. Granted there are many mistakes one can make in their form and possibly never experience issues directly, but that's like saying smoking isn't a huge deal because there are 90-year-olds who still smoke.
Alright, my ankle mobility is pretty trash. While I’m doing the ankle mobility test, I can’t get anywhere near the wall without my heel coming up from the floor. Could I do these three stretches to improve my squat, not only as a warmup, but an everyday thing? (My goal is to be able to deep squat without squatting shoes)
They will vary depending on the width and the brand. Monster bands on performbetter.com are pretty good quality - also rogue fitness makes some good ones. Usually I try to find one thats 2 to 2-1/2 inches thick. To small and you won't get enough force.
![Get Rid of Butt Wink [Proper Squat Form Guide]](http://i.ytimg.com/vi/GuWxLb-iYlg/mqdefault.jpg)
Don't forget to turn down the volume after this video
Thank you dear sir
No joke
God really exist 🙏
Some heros don’t wear capes
@@sweatyhands5738 more like thank u deaf sir
All of the squat problems I’ve had all along come down to ankle mobility, I feel like ankle mobility doesn’t get talked about as much as it should! So thank you!
That squat without warm up has made me feel so much better about my squatting form. I've been trying to fix my butt wink for months and just end up hurting my lower back because I'm flexing too much to push my ass out. Ankle mobility warm up, neutral spine, accept whatever natural butt wink I have from here on in. Thanks man!
All I can do is say thank you, I’ve been doing this for about 2 months and my squat form has improved a ton.
Did you did this everyday?
I had no clue my ankle mobility was so poor. Definitely gonna work on this to improve my squat.
Did it help?
@@rob5psv it defiantly should also if that does not seem to work look up hip stretches that might help too
Could you please do a tutorial on how to set up your best suited squat stance, based on anatomy (and how to discover what you should be using)?
Definitely!
5-6 Weight training sessions + 1 Jiu Jitsu session. I think your channel and videos are massively underrated.
Thank you so much for mentioning that butt wink isn’t nearly as detrimental as some make it out to be, like you said, sometimes it’s just anatomy! To answer your question, I like 3 days on with one off.
You're so welcome! I'm glad you liked today's show - thanks for answering the question as well!
SOOOO UNDERRATED CHANNEL
Thank you!!
that's why it's super legit. I always find the underrated channels so helpful.
@@SquatUniversity hey squatU, what's the maximum you can squat for 5 reps and can you post a video of that please. See I think you are full of BS and that you only pretend to know what you are talking about. Post a video. I don't care if it's only 225.
The Big LeBoomski lmao stupid comment
Thankfully nowadays it is pretty much better! Thank you Dr. Aaron! I'm always trying to improve my performance keeping my body safe and health!
Thank you so much, I'm going to try this right away. And I train full body 3x a week 1.5 hr per session.
I will never regret buying a squat university shirt... Dr Aaron you are flipping awesome!!!!!
So glad I found you. You and Mindpump are disrupting the fitness videos on TH-cam with actual good information👌🏽
It’s definitely interesting that butt wink is natural to a certain extent and isn’t nearly as detrimental as some others would have you believe
I am pretty sure some of my lower back pain is coming from ankle mobility. I am grateful for this I cannot believe how stiff my ankles are!!??
So Athlean X is wrong about tight hamstrings?
same question
Idk, I've never felt tightness in my hamstrings, but have in my ankles (especially the left one), and I still have the buttwink issue... I'm definitely going to start doing these exercises
Yes, he corrected himself a few months ago I think
ḯt that was only one possibility that he covers as far as I remember.
I’ve never seen any quality scientific information on Athlean X
2:14 hamstring is biarticular, yes. but the hip is a bigger joint than the knee. so the lengthening-shortening around the two joints is not symmetrical.
Excellent info. I've been using your methods from the ankle mobility and squat warmup videos with excellent results. In just 15 days I went from unable to touch knees to wall (about a fist width away) in 5-in test, to touching on some days, now working on all days. (i have a couple of vids on my channel showing my progress.) Its definitely reducing what butt wink I had. I think that bench stretch will be the next level I need. I train thrice weekly.
That's so awesome to hear!
Good job man!
Thank you!
Train 4-5x a week; was at 2-3 full body, then 5 isolate muscle groups, then 2-3 HIIT, but 4-5 prog. overload & push/pull/legs now
Wow, this guy knows his stuff 👍
Finally someone being reasonable about butt wink. Great video!
6x per week(4×strengh,1×aktive regeneration,1x cardio or strengh endurance)
just squat let your body go down the way it naturally wants to. forcing your legs to go down a certain way mimicking another persons body structure will lead to issues later on. everybodys structure is not the same. long legs short legs. stocky skinny. some people walk and naturally point their feet out.
I've short stocky legs
thanks man. I know this video is a few years old now but the content is still new to me. I've been training along time...probably a lot longer than you haha, but I'm learning so much from your channel. Thank you brother !!
Been working on this for months thanks to you ! Much better now
Glad to hear!
You are the best!!! All your videos are treasures to me. God bless you
I worked on my hinge and stretching my gluteus and hamstrings among with antirior tilt. Don’t sink into the bottom of squat. Push back with your butt.
Finally some good info on Buttwink I saw today. Gonna try these. Thanks a lot mate. You are doing a really good job educating amateur lifters like me CHEERS!!!
Well done. Very convincing before and after demonstrations.
Thank you!
I have learned so much from this channel!
Thank you very much Dr! I always thought I was doing my squat right but then I saw it on the mirror and the pelvis was bending too much.
Thankfully I saw your video about pistol squat and I was already doing some mobility training for the ankles.
I'd like to see an updated version of this video with more tips to avoid the butt wink (there are some lifters that almost touch the floor while performing the squat clean even though they don't seem to do the butt wink).
Thank you very much Dr, I'm glad Instagram's recommendation system brought your profile to me! Every video you post is a new knowledge and help me to keep myself healthier!
Fantastic video. Loaded with so much information to eliminate butt wink. I really need it. I do have butt wink problem when i do ATG squat. Thumbs up.
Thank you!
Oddly enough, my right side mobility increased after doing these and my left side did not. The left one is the one I put a little more stretch focus and time into because I messed it up a couple years ago and it hasn't been the same since. In fact, two of these stretches really made my left anterior ankle joint hurt. Nothing new there though. All I can do is continue to try and increase my left side ankle mobility. I'm daily stretching it and all throughout the day.
i have exactly the same problrm front of my ankle hurts i see your comment was a year ago have you managed to fix it?
@@danlee2979 nope, i just take it easier and slower with my left ankle and add a little extra reps to it than my right one
has it imporved much at all? i find i get a tempory bit of extra range of motion but it resets after i wake up the next day. thanks for replying dude!
Every injury I have had from deadlifting to squatting has been ankle mobility. I just need to clean mine out at this point cause my ankles are terrible. Been doing mobility drills for 6+years and have had minimal effect on my ankles.
I train six times a week.
Great video as always :)
Thank you!!!
You just roasted Athlean-X in 1 video. Nice information, been watching your videos about squating, core and buttwink cause I’m having a problem with it.
I really appreciate the information you provide, I’m in a third world country but lucky I have English and luck to absorb this channel.
Really, thanks for the information x100.
This guy is very good...exactly the problem i got. My but wink was stoping me from doing squats and i avoid it completly until i fix the problem. All other yt say its a hamstrings problem...and i was focusing on streching those...damit. Luckly i found this guy....keep it up sir :)
thank you for the support!
so did you solve the issue?
immediately saw a difference!!
You’re goals ! Lol but seriously, you definitely played a part as an inspiration for me in deciding to make fitness my career ❤️
In the before and after side-by-side shot you have more ankle flexion and mobility on the before side than the after side. It looks like the ankle mobility exercises didn't do anything and you're just focused on keeping your lower back straight during the after shot.
I do Sheiko programs.
Three times a week
I have disproportion, my femur is looooong, torso short and it stops me from enjoying squats, wich I really love. Thinking about buying wl shoes.
I think you'd like how weightlifting shoes are able to change your technique
This guy is a genius
So simple yet so effective
Absolutely awesome video!
What do you think about weightlifting shoes? And do you have anh reccmondations? I think because of butt wink that i have lower back pain during squatting (I squat low bar fyi) Prior to 2 plates I had no problem. And I will definitely try these mobility exercises out!!
I love weightlifting shoes for barbell training for that exact reason. There are many on the market but I think adidas and nike will be the top of the line.
Another excellent video Sir. Please continue doing what you do. Much Appreciation!!
Thank you!!
Some good info here, but I think you're off on a few points. The first is whether butt wink is detrimental in the long term, and the answer is undoubtedly yes. When butt wink flexes the lumbar spine it puts uneven compression on the intervertebral disc. This causes the disc's nucleus to direct itself posteriorly. Furthermore, repetitive lumbar flexion during axial compression, ie. a squat, will degenerate the annular wall of the disc. Together, these two effects are a mechanism of injury for posterior disc bulges. Some people aren't built to squat arse-to-grass. Better to raise their depth and save their spine.
The second is an alternative cause of butt wink. You covered the passive range-of-motion fault nicely, but you missed the active range-of-motion fault - absent or diminished glute contraction. The two faults present differently. If the fault is passive, the butt will tuck under and return at the same depth. If the fault is active, the butt will tuck under and return at different depths. This is because eccentric contractions are more difficult to maintain than concentric contractions. During the eccentric contraction of the descent, the glutes will turn off at a higher depth and allow the pelvis to tilt posteriorly. During the easier concentric contraction of the ascent, the glutes will turn on at a lower depth, returning the pelvis to it's neutral position.
As you said, fixing the first problem is impossible, although you might be able to move around the issue by altering stance. Fixing the second problem requires reconditioning of the lifter's motor pattern.
Why is it detrimental? do you have any evidence to back it up? I agree with Aaron that some butt wink at the very bottom probably won't lead to anything. Especially if the athlete has never had problems/isn't having pain with squatting.
Samm what about the SAID principle (specific adaptations to imposed demand)? Let’s say at the bottom of the squat your femoral heads run out of room and you have a slight butt wink. But your body has adapted to this and there no pain and no problems? It’s the same idea as having people keep their back perfectly straight during the DL, however some people can move a lot of weight with a rounded back with no problems whatsoever.
I’m not disagreeing with you, I’m just saying I don’t think its as black and white as you’re making it out to be.
@@baileylutz6290 @Bailey Lutz Butt wink is detrimental for the reasons I gave from the third sentence onward, culminating with this: "... these two effects are a mechanism of injury for posterior disc bulges."
If you'd like to see primary sources of evidence, I recommend Stuart McGill's textbook, Low Back Disorders. The textbook's primary sources are cited throughout. It does a fantastic job of collating decades worth of study to explain various mechanisms of injury to the spine, and their effects.
The Critical Coach nice, so you don’t have any evidence that you can link... seems legit
@@baileylutz6290 If you want scientific evidence, you don't want just one source, you want multiple sources that reinforce conclusions over time. Linking you to a single peer-reviewed article would be helpful, but I don't pay subscription fees for any journals. The source I suggested, Low Back Disorders, is all based on peer-reviewed science. But rather than being one article in a journal, it's an enormous meta analysis of many articles - the gold standard of gold standards. If you want to read the medical and biomechanical evidence, read the book. You can get a copy here: www.backfitpro.com/books/
Good stuff! Quality and pure.
Video about mobility and stability. Please.
Any particular area or just in general the differences?
Is there anyway to discuss stability in reference to those with wide hip alignment. My right side has to practically be out to the far right and this creates a lot of instability since my left side is much straighter.
I'll see what I can put together
Great as usual man !!!!
Can you talk about fixing "good morning" squat please ? I really need it
You bet! I'll shoot a video on that soon
Great thanks
You're welcome
Amazing informative video, instant sub. 💪🏼
I usually train 4 to 5 days a week. It depends on my schedule
That's a good schedule.
Hey I really appreciate your channel.
I am from Germany and high quality content like this is rarely found in german Channels.
There are a lot of biased people , who dont think about biomechanical movements.
I have one question tho , I have a buttwink myself when going below parallel just slightly but noticeable. I found out that lowbar squatting with using the hip drive helped reducing my buttwink but they couldnt eliminate it. I also have knee pain/pressure localized at the patella when going below parallel. I always push my knees actively out and the knees are pointing to the direction of my toes. (30-35° degree)
I subscribed your channel keep up with the good work, I am all ears for answers that might help fixing my problem.
Hmm I'm gonna try low bar squatting and see if it helps. Same as you, I have slight but noticeable buttwink that doesn't go away after mobility exercises. Its very little but its still there and I'm worried lol. And if your patella hurts too much, maybe see a physiotherapist
I train 4x week primarily strength at the moment and last between 1-1.5 hours
That was really good, thank you.
What’s interesting is that your knees are not farther over toes in the after comparison - in fact they maybe be slightly less so. But the torso and pelvis are more vertical - why is this?
I’ve been training every other day - 3-4x a week
i´m learning so much everyday thx to you.thx you! from Argentina
Beautiful! Going to try these mobility workouts right now, thank you. I can definately see improvement, but it seems to me your not going the same depth on the squat on the right side. Giving the appearance of less butt wink. (Not saying it didnt improve)
I saw that too, i noticed that today in my workout, i think its because of his hip mobility.. not saying his is bad but he didnt warm up his hips, have you seen Clarence Kennedy squat depth? He doesnt seem to have his knees travel foward that much (recent vids) and he seems to compensate that with his insane hip mobility, he has incredible dorsiflexion too but doesnt use it in back squats. Anywas good luck
Question of the day:
Five days a week if everything works right.
About 40min to an hour per session including warmup
Nice!
When I'm foam rolling does it matter if I'm sitting on the ground while rolling out my calf muscles to release tightness? Or would you recommend I lift myself up with my hands to create more pressure on the foam roller?
Good question - so it really depends how much pressure your body can tolerate. Ideally your body requires a certain amount of pressure in order to make a change in the tissues. If you're too light you won't be very efficient with the roller. Too much and you'll just be in crazy pain. So it's all about finding that perfect medium for your body
I have a couple questions on this. First, could there be stiffness in the upper legs that could lower your ROM at the acetabulorfemoral joint?
When it comes to heavy squats, even after doing the ankle mobility work, it seems the bottom of the squat should be before any butt wink, correct?
Last, will these exercises work long term? Currently I still “fail” the 5 inch wall test even after the mobility work.
Man I’m struggling with butt wink and it’s aggravating me so much. I never had it this noticeable before, but ever since I starting working out again I noticed I have it bad
Amazing video thank you so much!
You're welcome!
Hi Aaron, u said there are 3 factors that might cause butt wink but i caught only 2 factors. 1) pelvis socket anatomy, 2) ancle mobility what is the 3rd one? Or did i miss it? Thank you.
I just said we have 3 factors to talk about, the hamstrings being the 2nd
Oh you mean general factors. Not the causalities for butt wink. Ok
You did a great job with this one. I don’t know how you managed to say “butt wink” so many times without laughing!
Seriously though, Thank you for this. I’ve got a pretty serious butt wink 😂 myself and I’ve been meaning to search your site to see if you had tips.
Haha practice
My butt wink starts already at parallel squat. It's not an ankle mobility issue, I've done my tissue work. I know it's not a socket error since I've used to be able to squat without butt wink. All of your videos seems to be ass to grass butt wink. But what to do when it already start at parallel? I what night be wrong.
Try keep your lats engaged through the whole movement and make sure you are forcing your knees out to engage your glutes. Ankle mobility is important, but there are so many more muscles in your hips that need to be strengthening. More band work!
I train legs twice a week.. Wednesday and Saturday
Any day is leg day!
So what if ankle mobility doesn’t correct your butt wink? What’s the next step
check hip mobility, try to wide or adapt the stance, check for anterior pelvic tilt in the starting position and maybe thoracic extension, that's what helped me
Awesome 👌 but some athletes naturally have a posterior pelvic tilt. Can you please direct me to any video perhaps already done earlier on posterior pelvic tilt. Thanks
What's the answer for people who have a lot of butt wink and lower back soreness/pain with cumulative squatting? Cut depth to the point where butt wink doesn't occur?
I'm not even close to this level of ankle mobility, even after foam rolling and stretching. I'll keep it up, hoping it will start to show an effect after multiple sessions.
Kurt Krienke well any progress?
Progress?
I'm working hard and improving on it. Thanks Doc!! 👊👊👊
You're welcome! Thanks for checking out the show today!
Yeah this is a great video
Just recently bumped my frequency up from 3 to 4 days per week. I'm a pretty new lifter, serious for only a few months. I struggle with improving my ankle mobility. It seems that any ankle mobility gains I get from mobility drills don't translate over week over week. I like to use a loaded barbell on my quads while in a squat, seems to help for that squat session. I can feel a deep pull or tightness in the lower heel area, with my left ankle being tighter. Do you think I should increase frequency of mobilisation drills? Maybe try something new? Love to hear what you think. Btw, it's hilarious seeing how mobile your ankles are. I use the wall test all the time and I'm super lucky to get a fist length of dorsiflexion. Love your channel
Thank you so much! I would work on expressing your ankle mobility throughout the day. Mobilize and then work on sitting in a deep squat often during the day (trying to accumulate around 10 minutes total). This will help lock-in the mobility as we often only do mobility work before our workout and then never really use that full motion the rest of the day.
thx man. I try to do Kelly Starrett's 10 min squat test quite frequently. I use a band to help me into a deep squat and rock forward on both sides, trying to free up some ROM. It's tough to get leverage to really get my knees past my toes. thx for the advice. I'll get there
Keep up the good work!
Wow! This is best advice
Oh and how is tight hamstrings cause posterior pelvic tilt but not butt wink which isnt it essencially same thing? Thank you.
Good question - so butt wink is technically the movement from a neutral pelvis to a posterior tilt where as stiff hamstrings could alone just start the pelvis already in a posterior tilt
It just seems that he didn’t go as far down as he did the first time, you can see his butt on the left side is closer to the floor than the right side. Plus he’s taller on the right side meaning he didn’t go as far down even tho (as seen by the black line on the wall) the video on the left is slightly above the video on the right
You were my favorite character from the American Pie movies stiffmeister!
Hey Aaron, thanks to your video, I noticed a pinching sensation in my right ankle when in dorsi flexion. I have tried the ankle mobilization exercise with a 60lb band. I’m 99% sure the placement of the band is correctly over the talus bone, but it’s not lifting the pinching sensation.
Can it be because maybe there isn’t enough tension on the band and ankle?
At the end I request everyone to see the distance of hips from the ground. Its not the same.
Interesting video. I train 4 times a week :)
Great Video !
Lol, I also use a PVC pipe as a foam roller 😂
I train 5-6 days a week for an hour!
How can you not like this vid?
I workout 3 times (each session about one hour) a week strenght training, and I bike 3-5 hours. I have watched this vid a couple of times now and other popular videos on the topic, and tried dealing with my own "butt wink". I experience this in the turning point/ the Hole, just before starting to ascend back upwards. I find it really hard not to squat so deep, but do you think that maybe that's the answer for someone? To avoid those depths that lead to the hip tilt/ wink?
Isnt hip flexion a major factor as well? Provided you do have the ROM in your acetabulum?
What if a person has this posterior pelvic tilt in their upright posture. How can we fix the posterior pelvic. (Buttwink) when a squat or deadlift is performed it appears that the hinge is beginning at the low back rather than the hips. Any suggestions would be great
Great lengthy explanation as always, just wondering can I double up the banded distraction with that last raised calf stretch, then foam roll or is it best to keep as 3 separate drills? Thanks Aaron
You can but I sometimes find that I don't get as efficient of a calf stretch with the banded joint mob so I usually do both.
excelent video great and useful info thanks a lot
I have a client that suffers from this so this was definitely helpful to know that I don't have to worry about too much.
Its only something to worry about if its excessive!
I train about 6X/week but my problem is i cant get much results because i love too many things and can't just do one thing. For example i kickboxe, do some mma conditioning (explosive), lifting, calisthenics and swimming..is that why i never gain? what should i do doc? Tks ✌🏼 your the best man
What about Olympic lifting shoes? Am I therefore babying (worsening) my ankle mobility by wearing them? Will wearing them help butt wink?
Thanks for the video, what kind of band are you using here. What key word should I search for if I wanted to purchase one?
You're so welcome! And I'm using a monster stretch band - you can find them on roguefitness.com and performbetter.com has some as well (I believe I'm using one that's ~2-1/2 inches in diameter).
I do olympic lifting 5 days a week for 1.5-2 hours, and 3-4 conditioning+stretching and mobility. Weekends usually off.
I've become rather obsessed with the butt wink topic over the last week or so. I have been doing kettlebell front squats after doing mostly goblet squats and my low back has been pretty sore. I videoed myself in many angles and noticed some movement at the bottom. While I work on my hip and ankle mobility, do you think it is safe enough to continue squats and just stop at the point where I get this pelvic movement (after I rest my sore back of course)? Thanks for all the videos you do!
3 days a week when cutting. 4 days when bulking.
Thanks for sharing here!
Lifted relatively heavy (2x BW on the barbell) for years with seriously un-ideal amounts of butt wink and never once had a back injury. Granted I'm trying to fix it now to optimize, but can definitely attest to it being less a massive problem for lifters and more just a buzzword topic for generic youtubers to discuss. Great vid.
Nobody has an injury until they do. Granted there are many mistakes one can make in their form and possibly never experience issues directly, but that's like saying smoking isn't a huge deal because there are 90-year-olds who still smoke.
@@mathiaskovendy7292 bad comparison is bad
Alright, my ankle mobility is pretty trash. While I’m doing the ankle mobility test, I can’t get anywhere near the wall without my heel coming up from the floor. Could I do these three stretches to improve my squat, not only as a warmup, but an everyday thing? (My goal is to be able to deep squat without squatting shoes)
Thank you very much
9:06 “after” Jaw tries harder tho 😂
What is the width of the band, or does it vary? Just wondering based on pricing!
They will vary depending on the width and the brand. Monster bands on performbetter.com are pretty good quality - also rogue fitness makes some good ones. Usually I try to find one thats 2 to 2-1/2 inches thick. To small and you won't get enough force.