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Old 01-08-2014, 12:34 PM   #1
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Default Why a little butt wink is not bad in the squat

Great video by Candito

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Old 01-08-2014, 01:25 PM   #2
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My article on butt wink:

http://www.muscleandstrength.com/art...tilt-butt-wink

I honestly think the topic is generally overblown, but it still should be avoided.

Quote:
When your hamstrings are stretched to their limits, you will start to see the lumbar spine reverse its curve in response. Further depth forces pelvic rotation and lower back rounding because the hamstrings have nothing left to give.
Most people I see with butt wink are simply squatting too damn deep. Not needed. That's an easy fix.

It also leaves to looseness, which I do not want with 600+ on my back. When the body has to adapt at the point the hamstrings are changed to their limit, you are forcing it to adapt on the fly. This is not a good idea.

I don't advocate it. Butt wink is a rather simple fix.
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Old 01-08-2014, 01:31 PM   #3
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Seeing his videos he seems to be semi-obsessed with ATG squats. I am not a fan of these, but wanted to mention this because butt wink is often caused by going too deep.

Squatting is not a ATG competition. If depth is causing a form breakdown you need to squat higher. Period. Breakdowns are breakdowns, and I will never advocate form breakdowns.

When he starts to squat heavy he will see the importance of dialing in form as much as possible. The body is more forgiving with his youth, and with that weight.

Honestly, not putting him down but just being real, I could squat 325 all day with sloppy form, butt wink and/or bad practices and not really have it impact my body in the short term. As he ages and gets stronger he will see the importance or refinement and precision. I know a lot of 40+ lifters who wish they wouldn't have let small form issues slide.

The lighter the weight, the more you can get away with. In that sense, if you are small and weakish butt wink likely won't be an issue.
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Old 01-08-2014, 01:44 PM   #4
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Quote:
Originally Posted by BendtheBar View Post
Seeing his videos he seems to be semi-obsessed with ATG squats. I am not a fan of these, but wanted to mention this because butt wink is often caused by going too deep.

Squatting is not a ATG competition. If depth is causing a form breakdown you need to squat higher. Period. Breakdowns are breakdowns, and I will never advocate form breakdowns.

When he starts to squat heavy he will see the importance of dialing in form as much as possible. The body is more forgiving with his youth, and with that weight.

Honestly, not putting him down but just being real, I could squat 325 all day with sloppy form, butt wink and/or bad practices and not really have it impact my body in the short term. As he ages and gets stronger he will see the importance or refinement and precision.

The lighter the weight, the more you can get away with. In that sense, if you are small and weakish butt wink likely won't be an issue.
The guy actually has very impressive technique even at high percentages of his 1rm, so I wouldnt discard his advice based on his personal achievements.


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Old 01-09-2014, 09:44 AM   #5
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Well by the videos it seems that he doesn't have any butt wink at the higher percentages so his form is dialed in.

I believe that is what Steve mentioned about eliminating form breakdowns, so while he is focused on ATG squats/butt wink in his first video he doesn't actually have butt wink in his squats (from the second videos you posted at least).
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Old 01-09-2014, 12:39 PM   #6
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Quote:
Originally Posted by BendtheBar View Post
Seeing his videos he seems to be semi-obsessed with ATG squats. I am not a fan of these, but wanted to mention this because butt wink is often caused by going too deep.

Squatting is not a ATG competition. If depth is causing a form breakdown you need to squat higher. Period. Breakdowns are breakdowns, and I will never advocate form breakdowns.

When he starts to squat heavy he will see the importance of dialing in form as much as possible. The body is more forgiving with his youth, and with that weight.

Honestly, not putting him down but just being real, I could squat 325 all day with sloppy form, butt wink and/or bad practices and not really have it impact my body in the short term. As he ages and gets stronger he will see the importance or refinement and precision. I know a lot of 40+ lifters who wish they wouldn't have let small form issues slide.

The lighter the weight, the more you can get away with. In that sense, if you are small and weakish butt wink likely won't be an issue.
This is interesting. We all know the encouragement to be careful with 1/4 and other forms of partial squats. I have not heard a concern for ATG squats. Most internet gurus, guess that explains everything right there, encourage ATG squats. I practice squatting as deep as possible with the thought that when I am using competition weight, I won't get negged for lack of depth. Do I need to rethink this?
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Old 01-09-2014, 12:53 PM   #7
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I wouldn't rethink it but take a look at your goals. Are you wanting to compete? Then you're leaving poundage in the platform by squatting deeper than needed
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Old 01-09-2014, 12:53 PM   #8
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Quote:
Originally Posted by bamazav View Post
This is interesting. We all know the encouragement to be careful with 1/4 and other forms of partial squats. I have not heard a concern for ATG squats. Most internet gurus, guess that explains everything right there, encourage ATG squats. I practice squatting as deep as possible with the thought that when I am using competition weight, I won't get negged for lack of depth. Do I need to rethink this?
In my opinion if your form is holding then squatting deeper than necessary won't be a hinder (it may keep from squatting heavier weight than if you were just to hit parallel, but in terms of everything else it won't hurt you).

My opinion from BTB stated is that if you're encouraging ATG Squats and a person needs to break form to get there, then it is smarter to have the squat higher to continue to perfect their form. Once it is fixed lower their depth to whatever standard they may have/want/need.
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