Squats.
Whether you love them or hate them they are one of the most basic and primal movement patterns that humans develop early on in life. For real, the next time you're around a little kid check out how they squat when they're playing with their toys. It's perfect. A perfect squat, all the way to the ground and they can just hang out there for hours on end with no discomfort. Now ask your average adult to get into the same position and hold it.
So simple even a child could do it? Well, not so much.
Good form during a squat is far from child's play. It's more than just lower body strength. Hip and shoulder mobility, gluteal activation, core strength, balance and knowing how and where to position your hips all come into play when we execute a proper squat. But hey let's load up that bar and go heavy before we have all those separate elements locked down (insert eye roll here.) I like to compare mastering each of these elements to spinning plates. In the beginning, getting even one plate up and spinning is difficult but with patience, time and practice you're able to spin more and more plates with ease. So how do we go about mastering our squat form?
The overhead squat test
In order to get better at anything, the first step is to identify our weaknesses. Regardless of how strong the overall chain may be, any weak links will cause the chain to break when enough stress is applied. You are the chain. The links in the chain are the individual elements that make up your training protocol and general athletic performance. Let me introduce you to the overhead squat test.
This test reveals a lot when observed by a trained professional. Your trainer will have you stand with feet shoulder-width apart and a light dowel held overhead. You will then slowly squat 3-4x in order for your trainer to see what your form looks like or what "links" in your "chain" look weak. Your trainer should be looking at many elements during the movement including shoulder, hip and knee position, spinal alignment, and depth but if your trainer is really good they will be looking for one other thing as well. The butt wink.
What the what is butt wink?
Butt wink is a popular term used by many trainers for the "rear dumping" hip position known as posterior pelvic tilt. Posterior pelvic tilt is when the front of your pelvis rises and the back drops. This typically results when your hip extensors and lower abdominal muscles are tight/overactive and the hip flexors and lumbar spine erectors are long/weak.
What causes butt wink?
So how low should you go..?
In this trainers' opinion the answer to that question is a personal one. If you are a high-end athlete or an individual who lives in a country where the toilets are on the ground you probably need to be able to squat all the way to the ground or "ass to grass" as the kids are calling it these days. Then again if you're an 80-year-old woman just trying to get out of your easy chair unassisted then getting your hips back and down to the 90 is probably satisfactory.
Whether you love them or hate them they are one of the most basic and primal movement patterns that humans develop early on in life. For real, the next time you're around a little kid check out how they squat when they're playing with their toys. It's perfect. A perfect squat, all the way to the ground and they can just hang out there for hours on end with no discomfort. Now ask your average adult to get into the same position and hold it.
So simple even a child could do it? Well, not so much.
Good form during a squat is far from child's play. It's more than just lower body strength. Hip and shoulder mobility, gluteal activation, core strength, balance and knowing how and where to position your hips all come into play when we execute a proper squat. But hey let's load up that bar and go heavy before we have all those separate elements locked down (insert eye roll here.) I like to compare mastering each of these elements to spinning plates. In the beginning, getting even one plate up and spinning is difficult but with patience, time and practice you're able to spin more and more plates with ease. So how do we go about mastering our squat form?
The overhead squat test
In order to get better at anything, the first step is to identify our weaknesses. Regardless of how strong the overall chain may be, any weak links will cause the chain to break when enough stress is applied. You are the chain. The links in the chain are the individual elements that make up your training protocol and general athletic performance. Let me introduce you to the overhead squat test.
This test reveals a lot when observed by a trained professional. Your trainer will have you stand with feet shoulder-width apart and a light dowel held overhead. You will then slowly squat 3-4x in order for your trainer to see what your form looks like or what "links" in your "chain" look weak. Your trainer should be looking at many elements during the movement including shoulder, hip and knee position, spinal alignment, and depth but if your trainer is really good they will be looking for one other thing as well. The butt wink.
What the what is butt wink?
Butt wink is a popular term used by many trainers for the "rear dumping" hip position known as posterior pelvic tilt. Posterior pelvic tilt is when the front of your pelvis rises and the back drops. This typically results when your hip extensors and lower abdominal muscles are tight/overactive and the hip flexors and lumbar spine erectors are long/weak.
What causes butt wink?
In a word. Sitting. You are either,
A.) Sitting too much
or
B.) Sitting with poor posture
and if I was going to make a wager I would say it's more than likely.
C.) All of the above.
So my butt winks, what should I do?
First thing first, don't squat so low. Or at least until you correct the problem with proper programming designed by a qualified fitness professional. But in the meantime here are a few stretches and simple exercises that may help.
Foam Rolling
Use a roller or lacrosse ball to massage and release tight/overactive muscles. More specifically the hamstrings, piriformis, glutes, lower abdominal, and psoas muscles.
3D Hamstring Stretch
Place your heel on a surface preferably near waist height so that you leg is extended at a 90 degree angle. Make sure your leg is a straight line from your foot into your hip socket. Reach for your toe by driving your hips backward. Hold 30-60 seconds then rotate your torso toward your center, inside your leg, hold 30-60 seconds then rotate your torso outside your leg.
Piriformis Stretch
While laying on your back cross one bent leg over the other and grab on the thigh of the back most extended leg, Gently pull on your thigh until you feel the stretch in the side of your hip and back of your thigh. For a deeper stretch bend the extended, back most leg at the knee and push that knee forward as you pull.
Lying Wall Squat Stretch
Lay on the floor on your back facing a wall that you don't mind putting your feet on. Position your hips as close to the wall as you can while keeping a flat lumbar spine. Put your feet up on the wall with your heels close to you. Now just hang out here as you let you gently let your knees fall out to your sides as you enjoy this deep stretch.
A.) Sitting too much
or
B.) Sitting with poor posture
and if I was going to make a wager I would say it's more than likely.
C.) All of the above.
So my butt winks, what should I do?
First thing first, don't squat so low. Or at least until you correct the problem with proper programming designed by a qualified fitness professional. But in the meantime here are a few stretches and simple exercises that may help.
Foam Rolling
Use a roller or lacrosse ball to massage and release tight/overactive muscles. More specifically the hamstrings, piriformis, glutes, lower abdominal, and psoas muscles.
3D Hamstring Stretch
Place your heel on a surface preferably near waist height so that you leg is extended at a 90 degree angle. Make sure your leg is a straight line from your foot into your hip socket. Reach for your toe by driving your hips backward. Hold 30-60 seconds then rotate your torso toward your center, inside your leg, hold 30-60 seconds then rotate your torso outside your leg.
Piriformis Stretch
While laying on your back cross one bent leg over the other and grab on the thigh of the back most extended leg, Gently pull on your thigh until you feel the stretch in the side of your hip and back of your thigh. For a deeper stretch bend the extended, back most leg at the knee and push that knee forward as you pull.
Lying Wall Squat Stretch
Lay on the floor on your back facing a wall that you don't mind putting your feet on. Position your hips as close to the wall as you can while keeping a flat lumbar spine. Put your feet up on the wall with your heels close to you. Now just hang out here as you let you gently let your knees fall out to your sides as you enjoy this deep stretch.
So how low should you go..?
In this trainers' opinion the answer to that question is a personal one. If you are a high-end athlete or an individual who lives in a country where the toilets are on the ground you probably need to be able to squat all the way to the ground or "ass to grass" as the kids are calling it these days. Then again if you're an 80-year-old woman just trying to get out of your easy chair unassisted then getting your hips back and down to the 90 is probably satisfactory.
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