The Squat Butt Wink
The butt wink… I’m Honestly not sure wHicH is more worrisome to me—tHe actual pHenomenon or tHe commonly accepted term for it. In either case, I’m going to weigh in to Help them both go away.
Welcome to the world of squats, weightlifting, and the mysterious phenomenon called the "butt wink." While this term seems more comical than concerning, it's crucial to unpack what it really means in the context of lifting and overall spinal health. Today, we’re diving into the depths of lumbar spine mechanics—specifically, what I refer to as the butt wink. Spoiler alert: it’s not about a cute dance move.
In this post, we’ll break down:
- The anatomy of the butt wink, including what constitutes a problematic reduction in lumbar extension.
- The top four factors contributing to butt wink and their corresponding fixes.
- Practical exercises and strategies to maintain optimal pelvic positioning during lifts.
So grab your training gear, and let’s get serious about squats!
Understanding Butt Wink: What Exactly Are We Talking About?
Let's start with defining butt wink. It's often described as the reduction in lumbar extension beyond a neutral spine at the bottom of a squat. To clarify, a butt wink isn’t just a slight loss of extension; it's the lumbar spine flexing, which poses a potential risk for injury.
While many of us would prefer to maintain a stable spine throughout lifts, it's worth noting that an unintentional reduction of extension during lifts isn’t necessarily dangerous—provided the back is still extended. In this case, it’s about control: the ability to stabilize the spine-pelvis system properly.
A Loss of Extension vs. Actual Flexion
It's essential to differentiate between a slight loss of extension, which should be corrected for performance, and actual flexion, which should be avoided for safety. When the lumbar spine flexes under load, the potential for injury increases.
The Major Culprits Behind Butt Wink
There are four basic elements that can contribute to butt wink: mobility issues, improper stance, weak back extensors, and excessive arching. Let’s explore each in detail.
1. Mobility Issues: A Hip and Ankle Affair
First up, mobility. When it comes to performing squats, the importance of hip and ankle mobility cannot be understated. If hip flexion is limited, the pelvis rotates posteriorly, causing the back to round.
But here's the kicker: it’s not always just hip mobility that you need to worry about. Limited ankle mobility can also play a significant role in the butt wink. If your shins remain upright due to lack of ankle dorsiflexion, your hips are forced further back, resulting in a lean-forward position that compromises lumbar control.
Fix: Try the Spiderman Lunge Hold. Focus on pushing the hips down while maintaining back extension, alongside squatting or lunging ankle stretches.
2. Improper Stance or Leg Orientation
The next factor is improper stance or leg orientation. Every athlete is built differently, meaning that how your femur interacts with your pelvis during a squat can change your entire movement pattern. If your current squat position pushes the femurs against the pelvis too aggressively, you'll need more mobility to get deeper, which could lead to butt wink.
Fix: Understanding your optimal squat position is essential. Check out another blog post on finding the right stance that could involve wider or narrower feet or varying the direction of your knees and toes.
3. Weak Back Extensors / Trunk Stability
Another critical component for squatting effectively is trunk stability and strength. Even if you have adequate mobility, lacking spinal extensors won't give you the control necessary to maintain an even spine position under load.
Many new lifters may not even be aware of what back extension feels like, let alone know how to control it. Building strength to hold this position against resistance is essential for optimal lifts.
Fix: Lying prone on the floor, practice what forceful back extension feels like by lifting your chest and legs as high as possible. Follow up with weighted back extensions, good mornings, and pause back squats.
4. Excessive Arch
Finally, excessive arch can contribute to butt wink, though it doesn’t always lead directly to it. If you're starting with an overly arched lumbar spine, you might find yourself running out of space sooner as you squat, causing excess lumbar flexion.
Remember, proper positioning, mobility, and extension strength need to be present to avoid this issue. Otherwise, the excessive arching might merely reveal control problems instead of being the actual problem.
Fix: Set and maintain control of your spine position throughout the lift, possibly exaggerating an initial lumbar arch to ensure you're in the best possible position.
Conclusion
The bottom line is that while the term "butt wink" might elicit giggles, it's crucial for us as athletes—whether in CrossFit, weightlifting, or powerlifting—to understand its implications for performance and safety. By addressing mobility issues, improper stance, trunk stability, and excessive arching, we can mitigate the potential for injury while optimizing our lifts.
Let's Hear from You!
What are your thoughts on the butt wink? Have you experienced challenges in your squats due to it? Share your experiences and tips in the comments below or shout us out on social media!