Zach Homol – @ZachHomolPower
What is the Butt Wink? Is it bad? How do I correct it? In this article,I will be answering each of these questions and everything in between to help give you a better understanding of what the butt wink is, if you should correct it and if so, how to correct it!
WHAT IS THE BUTT WINK:
The Butt Wink is referring to a posterior pelvic tilt. Notice the athlete above is sitting at just about parallel on his squat. Now notice the slight lumbar flexion. In this particular case the slight flexion in his EXACT position he is in above isn’t extremely dangerous. However, when conducting this study it was very apparent that, at this position, the butt wink had started and with each inch of descent his pelvic tilt becomes increasingly worse, leaving him in a very vulnerable position to injury at the bottom of his squat. As seen below:
IS THE BUTT WINK BAD?
Now working off the picture above; notice the athlete is approximately 2-5 inches below parallel, where I would consider a passable squat for any federation. Now let’s take a good look at that “Butt Wink.” Very quickly you can see the lumbar flexion in the athlete which begins the question: Is this dangerous??
Research shows that lumbar flexion can be a cause of disc herniation, therefore answering the question; yes, the butt wink can cause injury.
Could I squat more weight if it weren’t for the Butt Wink?
Absolutely. It is apparent that the athlete in the picture above is extremely out of position. Not only is there extreme pelvic tilt but it is to the point where his body isn’t able to be in the correct position to perform a squat correctly. The shoulders to far forward which will cause the bar to come over the knees, heels aren’t touching the ground forcing the energy away from the athletes base and over top of his knees taking him even more out of position on the lift. Also notice to get into this position (without falling over) the athlete will have to break from bracing his core to hit is mark, leaving him again more vulnerable to injury. With this dramatic of a butt wink there are no PROS and all CONS.
Is a small Butt Wink common at the bottom of the squat?
Yes, slight lumbar flexion is almost unavoidable. A slight butt wink, 3-5 inches deep in the hole, is not uncommon. If you are subject to this and are beginning to feel the side effects in your lower back I suggest cutting your squat an inch or two high which should eliminate the problem.
How do I correct THE BUTT WINK?
Pelvic tilt/ lumbar flexion can be corrected by increasing your hamstring and hip mobility. While I have found it to be more of a lack of hip mobility, more hamstring mobility won’t hurt anyone. When it comes to mobility I am frequently asked questions on what kind of mobility work I do. I always have and always will be a firm believer in being “big on the basics.” I roll out on a roller, then the majority of my mobility comes from basics stretches that we’ve all done at one time or another in gym class. The only difference is the duration of time I will hold 1:30-2 minutes straight.
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