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Butt "scoot" at bottom of squat

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  • Butt "scoot" at bottom of squat

    When I squat my butt "scoots" under (I lose lordosis in my lower back) just as I approach parallel. What flexibility issue is this - hamstring? adductors? gluts? Any suggestions for specific stretches to help with this?

    Thanks.

  • #2
    Butt wink is what most people call this. I've heard that pointing your toes out more helps. But what does butt wink or scoot affect exactly?
    If I just said LOL, I lied. Do or do not. There is no try.

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    • #3
      tough to say, that could be anything from hip flexors to glutes... do keep that natural curve in your spine when it's bearing a load, that's key, and that has to determine the extent of your squat depth on anything other than air squats. flexibility will come over time.

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      • #4
        That's pretty normal. It's why people who barbell back squat tend only to go to parallel, if you pistol or body weight squat you can safely go full range (butt to heels) and not worry about the tuck.

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        • #5
          Along with pointing the toes out, you could also try to widen the stance a bit too. I keep mine a little more than shoulder width. Using trigger point therapy around my hips has helped too. Like using a foam roller or softball, something like that.
          KFCialis - It may be boneless...but you won't be! - Stephen Colbert

          My Powerlifting journal in preparation for my first meet - http://www.marksdailyapple.com/forum/thread54184.html

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          • #6
            I have a pretty wide stance and outward toes already - all my crossfit coaches tell me to bring my legs in and straighten out my feet... I can get lower than I used to before losing the lordosis but I don't know what muscles have improved. As my weights go up I really want to work on form so I'd like to try to figure out what specifically is causing it. I'll work on more lacrosse ball rolling too.

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            • #7
              It seems like a lot of people say work on your hamstring flexibility. However, have you tried doing low bar squat instead of high bar, varying your stance width, or varying the angle of where your toes are pointing? Do any of the mentioned variations affect it?

              Can you squat without the butt wink without the bar? With just the bar? Or does this just appear at higher weights?
              turquoisepassion - I MUST KNOW ALL THE THINGS

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              • #8
                Grafter, I think low bar is where people have more of an issue with the low back. High bar makes it a little easier to go below parallel, and then something as upright as front squats makes it insanely easy to go ATG without rounding the back. Another suggestion would be box squats. Set the height to right before your back starts to round, and then slowly progress to lowering it.
                KFCialis - It may be boneless...but you won't be! - Stephen Colbert

                My Powerlifting journal in preparation for my first meet - http://www.marksdailyapple.com/forum/thread54184.html

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                • #9
                  I just ignore the butt-wink. Doesn't affect the rest of my squat.
                  I didn't like the rules you gave me, so I made some of my own.

                  Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe

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                  • #10
                    Gets worse (happens higher up) with heavier weights. I think body weight I can keep the lordosis - I need to check with videop though - all I have video of is weighted squats. The only reason I don't want to ignore it is because of the hip crease pain I get when I lose form. I think I have anterior femoral glide syndrome... which basically means that my femur doesn't get pulled back when I squat and rams into the front of my hip capsule. Ouch. When I work super hard on keeping my abs contracted and focus on keeping that lordosis I can go without pain. So maybe it isn't purely a flexibility issue but a strength one - how does one work on strengthening the lower back - just do more squats?

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                    • #11
                      Originally posted by federkeil View Post
                      I just ignore the butt-wink. Doesn't affect the rest of my squat.
                      That's what I was getting at, what does it hurt?
                      If I just said LOL, I lied. Do or do not. There is no try.

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                      • #12
                        achilles flexibility tends to be a huge problem for most people. once you reach the bottom, you're effectively sitting down, like you'd be taking a dump in the woods.

                        Case Study: Tight Ankles = Bad Squatting | Mobility WOD

                        Episode 365/365: Project Completed; 10 min Squat Test | Mobility WOD

                        **note kelly's form in the 2nd link

                        squatting should be done with toes pointed forward, feet under knees and shoulder width (or slightly wider) apart. don't "cheat" because of flexibility/strength/stability issues. learn to squat with proper form.

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                        • #13
                          Originally posted by lorichka6 View Post
                          how does one work on strengthening the lower back?
                          To be perfectly honest, L Sit progressions have helped my lower back out more than anything else.

                          My lower back would be the first thing to go when doing planks, would be extremely sore after heavy squats and dead lifts, sometimes even after over head press. When I switched from planks to L Sits for my core work it mostly went away. I'll still get sore if I let my form slip on squats but nothing compared to before, and I can hold a plank for a full minute and not even notice my back (used to exhaust around 30 seconds)
                          I didn't like the rules you gave me, so I made some of my own.

                          Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe

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