Certain truths are undeniable—like the crime of sneaking raisin cookies into a batch of chocolate chips. However, other actions, such as safe exercise movements, are up for debate. Squats, in particular, are one of the most controversial exercises. While some advocate for their unmatched benefits, others, including respected coach Mike Boyle, argue they are often overused and unnecessary.
It's important to tailor movements to each individual. Squats are highly beneficial but aren’t essential for everyone. Universal recommendations can be harmful; what works for one person might lead to injury for another. Squats don’t have to be done with both legs or with a barbell on your back.
If you choose to squat (it’s still a key movement), the goal is to determine how deep you should go and what’s safe for your body. The “butt wink,” a rounding of the lower back during a squat, is often labeled as dangerous.
Is the Butt Wink Bad?
Opinions vary. Some coaches promote squatting “ass to grass” (ATG), while others, like Dr. Joel Seedman, suggest stopping at around 90 degrees. The primary concern is the impact on your spine when the lower back rounds during a deep squat.What Causes Butt Wink?
Contrary to popular belief, tight hamstrings are rarely the cause of butt wink. Your hamstrings don’t significantly lengthen during a squat due to their attachment points. The butt wink is more often due to your squat stance and ankle mobility.
How to Fix Butt Wink?
Finding the right squat stance for your unique hip structure and improving ankle mobility are crucial. Experiment with different widths and foot angles to see what feels most comfortable. Using variations like goblet squats or single-leg movements can also help maintain a neutral spine and prevent the butt wink.
Practical Steps:
Assess Your Squat Stance: Start with a bodyweight squat and adjust your width and foot angle.
Support if Needed: Use a support if sitting in a deep squat is uncomfortable.
Try Variations: Experiment with goblet squats, front squats, or single-leg movements like Bulgarian split squats.
Monitor Comfort and Pain: Never force a movement that feels wrong. Prioritize pain-free movement and gradually add load.
Summary
Squats are highly beneficial but should be tailored to individual needs. Addressing the butt wink involves understanding your body's mechanics and adjusting your technique accordingly. Always prioritize safety and comfort to optimize your squatting performance.