Limited Time: Grab your FREE Box of Dark Chocolate Almond Bars Get Yours>>Close
Results 1 to 2 of 2

Thread: Low bar squat and butt-wink help

  1. #1
    Join Date
    Feb 2010

    Low bar squat and butt-wink help

    Shop Now
    So I was recently informed by my training partner that I have a butt-wink and while I haven't experienced any pain I'm afraid of the lower back rounding injuring me eventually and need help fixing it.
    I tried taping two sets on my phone (pardon the bad quality, angle, silly squat rack blocking the view etc).

    First is 60kg warmup.
    Squat60kg.mp4 video by PandadudeSP - Photobucket

    2nd. is 100kg working set, wasn't really focused on just lifting the weights so missed what was supposed to be 5 reps. Butt-winking is less pronounced but it's there.
    Squat100kg.mp4 video by PandadudeSP - Photobucket

    I guess the problem came to when I started doing low bar squats. While I haven't done them in a while I don't believe I experienced the wink when I did high bar or front squats (although I had a tendency to lean forward and good-morning a bit).

    I guess there are a few possible causes.
    Flexibility issue: Many people say its caused by poor hamstring flexibility but I can almost place my hands flat on the floor standing with straight legs. Dunno about other muscle groups, but I can sit in a 3rd world squat comfortably for many minutes.

    Bad cues/form: I "sit back" and "shove my knees out", maybe some different cues would help? My feet are about shoulder width and pointed out quite a bit, and I tend to lean forward quite a bit. My depth looks fine imo, and if I don't go as low I get no rebound out of the hole. My knees don't really move out past my feet a lot, probably due to squatting in vibrams. An olympic lifting shoe with a raised heel would make knees move out further and make my back more vertical, but not planning on becoming a powerlifter so would rather use the dough on other stuff.

    Muscle activation: I'm sortof leaning towards this as the prime culprit. I just tried today and I can't really tighten my lower back much. Tigthening my abbs sortof tightens my lower back a bit but I can't "flex" my lower back like I can my upper back, lats, pecs etc. As for my glutes, I can tighten them just fine if I'm standing or sitting but I can't control or feel them at all when I'm in the bottom of the squat.

    Very long-winded but I like squatting and don't want to give it up! May post it on the starting strength forum but an admin has to look at my application and stuff before I can post and I feel more comfortable here anyways =)

  2. #2
    Join Date
    Mar 2011
    Shop Now
    First off, that's some pretty minor tail-tucking(term I leaned). You can try widening your stance slightly. For a cue, you could try "arch". If it's a flexability issue, I'd wager it's in the hips rather than hammies. With low-bar squats that's where it usually is. I use a stretch where I place one knee on the ground, the other foot in front of it, and lean forward, stretching the crease of my hip. That might help.

Tags for this Thread

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts