HOW TO FIX BUTT WINK
Deep squats are a must-have exercise for any weightlifter. One of the most common problems for beginner athletes is the butt wink. If such a mechanic of movement is present for a long period of time and with large weights, the athlete will definitely make some troubles in the lumbar spine, for example, a hernia.
There are several reasons for this problem:
- Limited mobility of the hip and ankle joint and low elasticity of the hamstring muscles.
- Incorrectly selected starting position of squats.
- Genetic feature of the natural anatomy of the hip.
This problem needs to be solved in several stages:
1. First, you need to observe yourself or your athlete and understand if the athlete in the starting position initially bends his back, and then, when moving down, loses this position or, he is not able to bend his lower back even to neutral in a standing position in general. The simplest test will help here - the overhead squat with a PVC pipe. But in this situation, we are not looking at mobility and control in the shoulders, but at the lower back. The fact is that in the overhead position, the athlete already strains his back and if with a light weight he can move down and maintain the correct spine position, this means that when working with heavy weights in squats, he lacks motor control. To develop this position just OHS with a light weight of 6-10 reps will help the athlete learn to hold the required position.
2. Flexibility and mobility.
When we talk about deep and safe squats, we mean optimal mobility of the hip and ankle joints. Or at least full-fledged mobility in one joint and average in the other. Limited ankle mobility can lead to the excessive displacement of the hips after passing parallel. Pay attention to this, the range of motion in the ankle joint is extremely important in all basic exercises. Another problem is the elasticity of the muscles in the back of the thigh. In beginners and people with a sedentary lifestyle, the muscles of the dorsal surface of the torso are very tight and this can also provoke a twisting of the pelvis. The solution is systematic pre- and post-workout stretching and myofascial release.
The problem of twisting the pelvis in the butt wink squat occurs when the starting position is incorrectly selected in the squat. The optimal mobility of the leg joints can be tested in different ways. Also, don't be afraid to experiment with a set width and foot direction. Often the twisting of the pelvis disappears with a wider setting.
The truth of life is that not everyone needs to have the perfect weightlifting squat. Of course, if you are a professional weightlifter, then you need to improve your technique to minimize the risk of injury if you want to squat to full amplitude. But if you don't want that, that's okay too.