One thing to add: Elaine is wearing weightlifting shoes, and if she were barefoot it's a safe bet you'd see that posterior pelvic tilt occur earlier in the descent. In 12 years of personal training I've never encountered anyone whose butt wink wasn't reduced with improved dorsiflexion - something Bret Contreras reinforced in a recent article on the same subject.
Dillon Alderson They're not mutually exclusive endeavors. Lu Xiaojun uses 3/4" weightlifting shoes *plus* lift inserts in the heel, as do many elite-level lifters.
Dillon Alderson Ah, well, certainly it's goal dependent. Squatting below parallel is unnecessary for most people; it's a sport-specific movement. But since that's what's being demonstrated in the video, and since Elaine is wearing shoes that assist in postural alignment in the full squat, it seemed appropriate to point it out.
But the full squat with a neutral spine, like Elaine is doing, is not fundamental or necessary, even to take a shit. And I have three good buddies who do MovNat, so I'm very familiar with that argument. I don't find it persuasive. Even if you maintain that humans should be able to do a full squat (and I agree that it's a valuable strength and mobility asset), maintaining a neutral spine in that position is irrelevant unless the spine is being loaded. In fact, if you poop in the full squat position, you will naturally go into a posterior pelvic tilt as your sphincter contracts. That's just one reason why it's inadvisable to poop when doing a full squat with a loaded barbell. It's worth noting that I've watched my MovNat friends perform lots of unloaded movements barefoot in the full-squat position, and their spines are never neutral. Unless you have freakish ankle mobility, it can't be. That's why top Olympic lifters use lifts even though they have exceptional dorsiflexion mobility.
FANTASTIC video and explanation. I am a weightlifter who can bring my straight leg back to nearly 45deg while on my back and still have a 'butt wink' and I keep being told by 'experts' my hamstrings are tight. This was such an amazing demonstration and explanation. Thank you.
Dr. Henoch, this is the best break down of not only butt wink [but] also how to squat relying on form, size of the person and giving room to figuring out that perfect squat set for the individual. I feel comfortable enough to learn off this this video than spending hundreds on a personal trainer.
Videos are a great way to learn and pick up some facts, but they work best when combined with a competent person standing next to you critiquing you in real life. No video in the world can do that. The way I see it, I'd rather spend money on a trainer and prevent injuries than having to be injured and spend way more money pain and time recovering
flakyolly there are a lot of schools of thought on form for on squat as well as other ideas regarding hypertrophy work as well. Not everyone has access to the best/well respected trainers. Until you shell out some cash you don’t know how good they are. If people don’t have experience or knowledge themselves, how do they know if their trainer is a joke?
A beginner in training would not be able to hold long enough for his example, when I started weight lifting I could barely go down stairs after squatting
excellent thank you. I watched the same explenation from Kelly starrette just now, I find its always usefull to watch multiple videos of the same topic as sometimes things are missed or not explained the same way you might quite understand. thanks for the explenation.
This video is really good! We can load the body in different positions safely. In this video though the woman obviously doesn't have a problem with her hamstring flexibility if she can squat below parallel with a nautral spine, but for someone who can barely squat to parallel like that, lack of flexibility can be an actual problem.
Very good observation and grounded in real life. There are muscle timing issues,which are more related to the brain learning to wire in the new muscle timing order to perform a task like squatting, and less of a muscle length issue. Great explanation, Thanks
The posterior tilt that's "natural" is actually a natural function of glute activation when the hips are below the knees! Love this video. Thank you for busting this myth.
I am currently a stdent who will be applying to DPT program very soon.. U Dr. Quinn nd Dr. Starrett are the two that literally confirms my dream to become a physical therapist/Movement specialist. I will be going through a bit of unorthodox approach to things for my career , but I pray that I work hard enough and make good impressions to people that I get to meet you all!
Really enjoyed this, thank you. The literature you mentioned at the start regarding the good morning, KB swing and squat. I couldn't be so rude but to ask for links if possible? Thanks in advance
Here you go: www.researchgate.net/publication/47156847_The_Lumbar_and_Sacrum_Movement_Pattern_During_the_Back_Squat_Exercise www.researchgate.net/publication/51715427_Kettlebell_Swing_Snatch_and_Bottoms-Up_Carry_Back_and_Hip_Muscle_Activation_Motion_and_Low_Back_Loads www.researchgate.net/publication/270525591_Effects_of_load_on_good_morning_kinematics_and_EMG_activity
The content is awesome indeed, but you have to consider that many (I'd almost say majority) people are not willing to dive into these scientific terms so they don't really understand what this is about.
Great points brother! We actually see it a lot with our most mobile clients. Finding their ideal stance & coaching them to feel that place (usually a few inches above their bottom range) helps most of the time!
Loved the video! I work as a strength coach and personal trainer and i've been doing it for years, and occasionally i'll run into an athlete that has the butt wink going on but to a much greater extent than the athlete in the video, and their hip starts tucking in even before they reach parallel. I would love to see a video where you take a brand new athlete that has very little experience squatting, who exhibits a nasty buttwink, and watch you work them through some coaching trying to get a little better quality out of their squat! I don't know if this is always the case, but what I have noticed is that athletes that have very severe butt wink, usually have tight and weak Hip Flexors, as well as limited ankle ROM, and they usually set up with a stance that is less than optimal for their hips. So i address those 3 things, hip flexor stretching and activation, ankle stretching, maybe elevation, and then experimenting with squat stance and toe angle, and after those things are addressed, and I add one more drill, activating hip abductors with the hip circle, and then all the sudden there is much more quality in the squat, even with brand new athletes who have never really had instruction in squatting before. i have also noticed like you have, that whether an athlete has "tight" hamstrings or not doesn't have that much impact on the butt wink. I have athletes that i consider have tight hammy's, but exhibit very little butt wink, and also athletes that have very flexible hamstrings that do exhibit butt wink. many more factors at play than just Hammy's...
That's true for a good majority of people. But in my case, I have the ability to squat well below parallel but do have a rather disturbing amount of "butt wink" occur.
@@NTUNKNOWN There are ways to improve mobility and to change the movement for it. Because that's the unfortunate part: if you experience some butt wink, you can hurt your lower back and hips as the weight gets heavier. That's why I immediately changed my squat into a parallel squat with more posterior leaning emphasis. Try looking at @squatuniversity on instagram and youtube: he's a great guy for improving lifting form, especially the squat. He'll give you 1 on 1 advice as well if you win one of his daily instagram giveaways
Really spot on, great job. I spend a good majority of my time reteaching athletes how to eliminate this problem. I also have had a lot of success added some mini bands for increase glute activation while moving through pause and tempo goblet squats.
I observe that the butt wink "under normal load or movement" is a natural way the body properly lubricates the lumbar. As you notice the butt pushes out on decent until it winks. This utilizes the spine in a action reaction manor. Thanks for the info. I will better understand my movements with and without added loads.
Bracing your core properly and doing some anterior core work really helps clean up butt wink. She loses stability and tightness in the bottom position. Do a set or 2 of power.planks or bracing. Then hard brace/exhale, go down slow starting out, screw your feet into the floor, open up the knees and sit back. key is to maintain core rigidity during the entire movement. obviously testing and resting is still key. i am a personal trainer, I have worked with athletes and general pop up to age 70. i have noticed its about keeping core tight and practicing in those bottom positions
Great breakdown. As I am sure some people in this channel are aware. Squatting depth + pelvic posterior rotation is based around your own unique anatomy. I am lucky I have short femur and torso ratio along with a short tib ant which makes is fairly easy to get below parallel without a "Butt Wink" I have to agree with Dr. Q. Unless there is gross rounding of the spine, I have seen this in clients who exhibit very poor mobility, you should be ok to have your client squat under load. If anything as a Personal Trainer ensure that your client grooves the squat pattern for at least 4 weeks before moving into Barbell load squats. This can vary depending on client. Great breakdown Dr.Q!
First video I've seen of yours. I'm a newly qualified personal trainer that just done it for fun, and done a fair bit of research because it's interesting, and your channel looks like it will be a fantastic resource to add. Will keep watching more.
Thanks again, Dr. Quinn, for the very insightful analysis. I have a colleague that is very adamant about pointing out athletes' supposed butt wink during the squat.
Using a counterweight makes it easier to squat without buttwink, since you're shifting your center of mass more forward, hence not needing to lean forward as much to stay balanced.
Certainly can be the case. The recommendation is to keep the torso angle as close to a bodyweight squat as possible; and I will often have the athlete lower the kettlebell to the ground and let go of it, while trying to maintain the squat.
this video may work for people who've been doing fair amount of workout. however, most people who have a sitting job usually get butt wink due to lack of thoracic extension.
Thank god, someone who's teaching an evaluation instead of preaching. I subscribed. Also, "Butt wink" is literally the word nickname it could've been given. Lumbar flex, lumbar tuck, Trinity the Tuck Taylor, anything would be better than that. lol
Thank f%*k there are guys Dr Quinn and Andy Galpin on RUclips. Quality video, really appreciate high quality info given out to everyone. Brilliant stuff
Firstly, I really like this series and this channel, you guys are doing great things! I do have a bit of an issue with this video though, while you don't directly say it, I think many people will take the message of this to mean butt wink isn't a problem. Large amounts of posterior pelvic tilt earlier on in the squat (unlike the demonstrator, who has near perfect squatting mobility) is definitely an issue as it results in a bent over squatting position which further overloads the spine and knees (as well as being far less efficient). In my experience, at least 50% of people squatting don't have the mobility/ flexibility to stay within the neutral range throughout a full ROM squat, and so do need to be making adjustments to counter this. Apart from that slight lack of emphasis, this is great, keep doing what you're doing guys!
I'm a dietitian and exercise physiologist and registered for clinical athlete listing a few years ago and am sad to see I don't see me listed on the website in my area. I've also personal trained for 6.5 yrs.
So, I agree that this lady's very minimal "butt-wink" is not a problem. But you also established her mobility is excellent. What about the cases where the butt-wink is much more pronounced? I would love to see a similar video with you addressing buttwink where the subject actually has the problem!
He’s not an orthopedist. Any sane sports Spinal doctor will disagree that you should never take a load with that kind of wink. There’s never an instance where “some butt wink” is okay. Don’t go that low or train your mobility and strengthen your core and glutes and buttwink isn’t an issue. The girl in this video has a buttwink problem. Lucky for her it happens when her hamstrings come into contact with her gastrocnemius. A simple fix would be to not “go ass to grass” and just go below your knee height in comparison to your hip crease
He's a DPT. They're generally regarded as the movement experts. It's interesting cause there's a video by two phys therapists where they more or less say what you just did. Having seen them demonstrate what happens w/ a model and knowing some basic neuro and ex phys. I gotta agree that azz to grazz isnt the most prudent move
Colin - I agree with you. Almost appears like a waste of a video. Would be better suited if they shot this video with someone with a more pronounced lumbar flexion problem.
Good video. I've always considered some wink to be inconsequential as long as the small bit of lumbar flexion is the last thing to develop on the way down and the first thing to iron out on the way up. Is when people ascend without straightening out the wink first that is going to cause trouble.
Only once Crossfit H has chewed him up, run him out for every dollar he's worth, and then spit him out never to be heard from again, his book may come out. #SoNotSupple
proper info backed up by scientific evidences but Channel is só much underrated..People are so attracted towards bad info from guys with só called abs or 6 packs than from guys who are really Strong backed up by scientific evidence... happy that i found out this channel...
Surely holding a kettle bell Infront of you isn't ideal to assess butt wink? When you back squat your body will require more of a forward tilt to maintain center of gravity, won't this make mobility more of a factor as you posterior chain will come into play more?
With all of the corruptive horseshit and disingenuous minutia on RUclips, and the internet in general, this video may be part of the 1% of material that is pure good. I'll go further by saying this kind of content is exactly what the RUclips platform was intended for in the first place... Subbed.
Dr Quinn, I had suffered a broken ankle years back and as result my dorsiflexion in my foot was impacted. I'm assuming I've lost this mobility also with how the scar tissue has healed. Is there anything that could help improve my cause, or for others who have had similar ankle injuries?
My ankle took many years to get stronger and painfree. Always wear good supportive shoes (u probably know this). See a PT specialist in ankle rehab. Scar tissue is there for a reason and they can sort it out for you.
when I squat to a depth that causes buttwink I get sever lower back soreness, and is the primary cause of what I believe caused my anterior pelvic tilt over time.
Hang from a bar and flex your glutes and quads to lock out your knees. Wherever angle your feet point is a good starting point for where they should be in a squat. Then mess around with width until you can get the best range of motion
theory 1 - the two actions cause the butt wink: the fixed vertical path of spinal column and the leg rotation or radius around its knee axis. the knee rotation pulls the lumber away from the spinal column.
I can ass to grass with zero change in pelvic position because i trained for that flexibility by never going past the point of tilt until i could increased the range. And from all the studies I've read over the past 12 years, it reports that the biomechanics state if your pelvic has a negative tilt at a particular range then you already reached your max depth in the squat. And I've had zero injuries for every single client I've used these principles with. Some people just aren't mechanically ready for that deep range - including your demo lady. Also its reported the stress on the knees at that range (ass to grass) with weight on the initial lift is bad, especially if you didn't strengthen the knee ligaments and tendons for months prior, a very common injury with new powerlifters and crossfitters.
Dr. Henoch, would you work on ankle dorsiflexion with this athlete to address the tilt? It looks like she runs into the limits of her ankle dorsiflexion as she passes a couple inches below parallel, she fights to keep her heels down as her knees travel forward, but then her shins move back closer to vertical as her pelvis tucks. Maybe a motor control issue is playing in as well as her position looks great to me when you have her pause a couple inches above where she tilts?
Love this Dr.Q! Great tips. As a trainer, and even as a client on occasion, I can’t emphasize how irritating it can be for people to point to posture positions that are relative to those with limited restrictions, or simply restrictions that occur because of anatomical differences from person to person. Very insightful, and I especially appreciated how you pointed out the idea that neutral spine isn’t necessarily a fixed position. I think that this is an important consideration that needs to be made more mainstream when discussing the positions as they relate to old bearing exercises; as there are so many misconceptions. Great video. Thanks! Coach Kat
The Mobility Myths series are awesome. I can't believe I spent hours of my life trying to fix something that wasn't even broken. Thank you Dr Quinn
Glad it's helpful!
One thing to add: Elaine is wearing weightlifting shoes, and if she were barefoot it's a safe bet you'd see that posterior pelvic tilt occur earlier in the descent. In 12 years of personal training I've never encountered anyone whose butt wink wasn't reduced with improved dorsiflexion - something Bret Contreras reinforced in a recent article on the same subject.
i complacently agree, his total disregard for to mention her shoes and that dorsiflexion exists was laughable
Dillon Alderson They're not mutually exclusive endeavors. Lu Xiaojun uses 3/4" weightlifting shoes *plus* lift inserts in the heel, as do many elite-level lifters.
Dillon Alderson Ah, well, certainly it's goal dependent. Squatting below parallel is unnecessary for most people; it's a sport-specific movement. But since that's what's being demonstrated in the video, and since Elaine is wearing shoes that assist in postural alignment in the full squat, it seemed appropriate to point it out.
But the full squat with a neutral spine, like Elaine is doing, is not fundamental or necessary, even to take a shit. And I have three good buddies who do MovNat, so I'm very familiar with that argument. I don't find it persuasive. Even if you maintain that humans should be able to do a full squat (and I agree that it's a valuable strength and mobility asset), maintaining a neutral spine in that position is irrelevant unless the spine is being loaded. In fact, if you poop in the full squat position, you will naturally go into a posterior pelvic tilt as your sphincter contracts. That's just one reason why it's inadvisable to poop when doing a full squat with a loaded barbell.
It's worth noting that I've watched my MovNat friends perform lots of unloaded movements barefoot in the full-squat position, and their spines are never neutral. Unless you have freakish ankle mobility, it can't be. That's why top Olympic lifters use lifts even though they have exceptional dorsiflexion mobility.
Don't you mean plantarflexion? Since the heel is raised from lifting shoes. Genuine question, not trying to point out mistakes.
FANTASTIC video and explanation. I am a weightlifter who can bring my straight leg back to nearly 45deg while on my back and still have a 'butt wink' and I keep being told by 'experts' my hamstrings are tight. This was such an amazing demonstration and explanation. Thank you.
That woman is great at holding the paused squat.
TonyMon16 no one likes you
Ehhh? In Asia you'll see ppl sitting like that waiting for the bus or whatever.
@@luobomu9747 lol yeah im asian but i cant hold it for 3 mins ahahah. My dad can pause squat for about an hour or more have no idea how he can do that
I am Indian. thats how we poop. We also wink at times to get all the bits out.
Kabir Sarkar you fully bend over though so it’s not a squat with a bend back lol
“I feel very comfortable loading that position” me too doc lol
Dr. Henoch, this is the best break down of not only butt wink [but] also how to squat relying on form, size of the person and giving room to figuring out that perfect squat set for the individual. I feel comfortable enough to learn off this this video than spending hundreds on a personal trainer.
Happy to hear it's helpful
You need a new trainer.
Videos are a great way to learn and pick up some facts, but they work best when combined with a competent person standing next to you critiquing you in real life. No video in the world can do that. The way I see it, I'd rather spend money on a trainer and prevent injuries than having to be injured and spend way more money pain and time recovering
flakyolly there are a lot of schools of thought on form for on squat as well as other ideas regarding hypertrophy work as well. Not everyone has access to the best/well respected trainers. Until you shell out some cash you don’t know how good they are. If people don’t have experience or knowledge themselves, how do they know if their trainer is a joke?
I would like to see him use a beginner squatter....to show improvements
A beginner in training would not be able to hold long enough for his example, when I started weight lifting I could barely go down stairs after squatting
Nah this is good because she can hold the position.
excellent thank you. I watched the same explenation from Kelly starrette just now, I find its always usefull to watch multiple videos of the same topic as sometimes things are missed or not explained the same way you might quite understand. thanks for the explenation.
This video is really good! We can load the body in different positions safely. In this video though the woman obviously doesn't have a problem with her hamstring flexibility if she can squat below parallel with a nautral spine, but for someone who can barely squat to parallel like that, lack of flexibility can be an actual problem.
Wow! What an improvement on your channel! Thanks for the videos. You guys found your groove!
Very good observation and grounded in real life. There are muscle timing issues,which are more related to the brain learning to wire in the new muscle timing order to perform a task like squatting, and less of a muscle length issue. Great explanation, Thanks
anyone who references McGill and Mackean and puts these types of videos out there gets my full respect!
best vid of the butt wink. seen numerous vids on butt wink and couldn't quite grab the whole concept. appreciate this!!
The posterior tilt that's "natural" is actually a natural function of glute activation when the hips are below the knees! Love this video. Thank you for busting this myth.
I've never heard that... Neutral Spine is a range. Wow. Mind blown by this perspective. I'll be thinking about this all day when I train clients today
TonyMon16 yes we all can improve and have something to learn.
Great video Dr.Quinn! You got to make a book on these mobility myths, I think it would be amazingly helpful!
Wow, an analysis and demonstration based on physiology and coaching experience instead of "broscience". Nice.
lol, "physiology". not a single piece of physiological evidence in that video.
I am currently a stdent who will be applying to DPT program very soon.. U Dr. Quinn nd Dr. Starrett are the two that literally confirms my dream to become a physical therapist/Movement specialist. I will be going through a bit of unorthodox approach to things for my career , but I pray that I work hard enough and make good impressions to people that I get to meet you all!
Really enjoyed this, thank you. The literature you mentioned at the start regarding the good morning, KB swing and squat. I couldn't be so rude but to ask for links if possible?
Thanks in advance
Here you go:
www.researchgate.net/publication/47156847_The_Lumbar_and_Sacrum_Movement_Pattern_During_the_Back_Squat_Exercise
www.researchgate.net/publication/51715427_Kettlebell_Swing_Snatch_and_Bottoms-Up_Carry_Back_and_Hip_Muscle_Activation_Motion_and_Low_Back_Loads
www.researchgate.net/publication/270525591_Effects_of_load_on_good_morning_kinematics_and_EMG_activity
Thanks a bunch Quinn. Finally resolved this 'issue'. So well explained .
I'm still trying to figure out how this channel only has 56,000 subs
Michael Joseph trying our best to grow with quality content
Indeed. There's more to learn here in 5-10 vids than there is on the entire testosterone.net community.. :-)
The content is awesome indeed, but you have to consider that many (I'd almost say majority) people are not willing to dive into these scientific terms so they don't really understand what this is about.
Michael Joseph most people don't care about scientific names, explanations, reasons or stuff like that, they just want to look good, lol 😂
I've just subscribed.
Great points brother! We actually see it a lot with our most mobile clients. Finding their ideal stance & coaching them to feel that place (usually a few inches above their bottom range) helps most of the time!
Squat like a Slav not a Scot.
quality content, quality edit! keep it up JTS
Do a video with a weak person with imbalances, spinal injury, and chronic joint pain combined with poor mobility.
As another movement specialist, I totally agree with you and this is exactly how I teach the squat to my clients!
I like the choice of demonstrator
I recognize her. She's an LA Fitness instructor in my area.
Morgan Marshall really appreciate the fact that I dont have to stare at some guy butt for 10 mins
@Hoang Duong Le if looking at guy butt bothers you because you begin to feel certain strange urges ... I have a surprise for you ...
nah, female butts are just more pleasing to my eyes, oops, is it a political correct thing to say?
Hoang Duong Le Yes, because you are a straight male, are you not?
Another great video Dr. Henoch, thank you!
Probably, the best video online regarding squat form.
Loved the video! I work as a strength coach and personal trainer and i've been doing it for years, and occasionally i'll run into an athlete that has the butt wink going on but to a much greater extent than the athlete in the video, and their hip starts tucking in even before they reach parallel. I would love to see a video where you take a brand new athlete that has very little experience squatting, who exhibits a nasty buttwink, and watch you work them through some coaching trying to get a little better quality out of their squat!
I don't know if this is always the case, but what I have noticed is that athletes that have very severe butt wink, usually have tight and weak Hip Flexors, as well as limited ankle ROM, and they usually set up with a stance that is less than optimal for their hips.
So i address those 3 things, hip flexor stretching and activation, ankle stretching, maybe elevation, and then experimenting with squat stance and toe angle, and after those things are addressed, and I add one more drill, activating hip abductors with the hip circle, and then all the sudden there is much more quality in the squat, even with brand new athletes who have never really had instruction in squatting before.
i have also noticed like you have, that whether an athlete has "tight" hamstrings or not doesn't have that much impact on the butt wink. I have athletes that i consider have tight hammy's, but exhibit very little butt wink, and also athletes that have very flexible hamstrings that do exhibit butt wink. many more factors at play than just Hammy's...
Best video I’ve seen on this topic thus far.
The real reason why this isn't even an issue is that most people can't even squat that low to begin with.
lntimidating XBL truth has been spoken
I don't get it. This shouldn't be an issue for anyone. Throw out the toilet, start shitting in troughs; it'll fix the issue.
That's true for a good majority of people. But in my case, I have the ability to squat well below parallel but do have a rather disturbing amount of "butt wink" occur.
@@RetaliationOG same, is that bad? It can't be avoided though right
@@NTUNKNOWN There are ways to improve mobility and to change the movement for it. Because that's the unfortunate part: if you experience some butt wink, you can hurt your lower back and hips as the weight gets heavier. That's why I immediately changed my squat into a parallel squat with more posterior leaning emphasis. Try looking at @squatuniversity on instagram and youtube: he's a great guy for improving lifting form, especially the squat. He'll give you 1 on 1 advice as well if you win one of his daily instagram giveaways
Really spot on, great job. I spend a good majority of my time reteaching athletes how to eliminate this problem. I also have had a lot of success added some mini bands for increase glute activation while moving through pause and tempo goblet squats.
You got me to subscribe at the word "research" and actual references to actual research.
Easiest subscribe I've ever done. Great explanation, thanks alot.
I observe that the butt wink "under normal load or movement" is a natural way the body properly lubricates the lumbar. As you notice the butt pushes out on decent until it winks. This utilizes the spine in a action reaction manor.
Thanks for the info. I will better understand my movements with and without added loads.
Great. Thank you so much for this! Many mixed videos on this, but I think this breaks it down in the least biased way possible.
Bracing your core properly and doing some anterior core work really helps clean up butt wink. She loses stability and tightness in the bottom position. Do a set or 2 of power.planks or bracing. Then hard brace/exhale, go down slow starting out, screw your feet into the floor, open up the knees and sit back. key is to maintain core rigidity during the entire movement. obviously testing and resting is still key. i am a personal trainer, I have worked with athletes and general pop up to age 70. i have noticed its about keeping core tight and practicing in those bottom positions
Great breakdown. As I am sure some people in this channel are aware. Squatting depth + pelvic posterior rotation is based around your own unique anatomy. I am lucky I have short femur and torso ratio along with a short tib ant which makes is fairly easy to get below parallel without a "Butt Wink" I have to agree with Dr. Q. Unless there is gross rounding of the spine, I have seen this in clients who exhibit very poor mobility, you should be ok to have your client squat under load. If anything as a Personal Trainer ensure that your client grooves the squat pattern for at least 4 weeks before moving into Barbell load squats. This can vary depending on client. Great breakdown Dr.Q!
Many thanks! This video helped me to better understand butt wink. I'm now a new subscriber.
Finally, an explanation about that "butt wink" nonsense that makes a lick of sense!
PhDs are neither cheap nor easy, but man what a difference. Thank you for this. Two weeks I’ve been worried about butt wink. Now I can relax a bit.
Love how there are "thumbs down"... Great explanation sir. Keep up the great work.
First video I've seen of yours. I'm a newly qualified personal trainer that just done it for fun, and done a fair bit of research because it's interesting, and your channel looks like it will be a fantastic resource to add.
Will keep watching more.
James Franco gave up the acting career?
Was looking for this 😂
🤣
Wow! Just discovered this channel and it's super informative! Subscribed!
Thanks again, Dr. Quinn, for the very insightful analysis. I have a colleague that is very adamant about pointing out athletes' supposed butt wink during the squat.
Best explanation I ever saw about butt wink 👍🏼
Using a counterweight makes it easier to squat without buttwink, since you're shifting your center of mass more forward, hence not needing to lean forward as much to stay balanced.
Certainly can be the case. The recommendation is to keep the torso angle as close to a bodyweight squat as possible; and I will often have the athlete lower the kettlebell to the ground and let go of it, while trying to maintain the squat.
Quinn Henoch fair enough
the choice of demonstrator was very very good, she held the squats perfectly
"Elaine, get on your back" Me: Whoa, slow down there Doctor. Another video for another day.
cdragon88 he is a Professional.
@@Ratpick79 you ever heard of a joke?
this video may work for people who've been doing fair amount of workout. however, most people who have a sitting job usually get butt wink due to lack of thoracic extension.
Thank god, someone who's teaching an evaluation instead of preaching. I subscribed.
Also, "Butt wink" is literally the word nickname it could've been given. Lumbar flex, lumbar tuck, Trinity the Tuck Taylor, anything would be better than that. lol
I always wondered the reasoning behind the wink like why we do it...thank you for the information
Thank f%*k there are guys Dr Quinn and Andy Galpin on RUclips.
Quality video, really appreciate high quality info given out to everyone. Brilliant stuff
has to be THE best video on butt wink.
It's a very helpful video for lumber spine control..thanks 👍
GREAT stuff. can I get her calf routine tho lol
Firstly, I really like this series and this channel, you guys are doing great things!
I do have a bit of an issue with this video though, while you don't directly say it, I think many people will take the message of this to mean butt wink isn't a problem.
Large amounts of posterior pelvic tilt earlier on in the squat (unlike the demonstrator, who has near perfect squatting mobility) is definitely an issue as it results in a bent over squatting position which further overloads the spine and knees (as well as being far less efficient). In my experience, at least 50% of people squatting don't have the mobility/ flexibility to stay within the neutral range throughout a full ROM squat, and so do need to be making adjustments to counter this.
Apart from that slight lack of emphasis, this is great, keep doing what you're doing guys!
I'm a dietitian and exercise physiologist and registered for clinical athlete listing a few years ago and am sad to see I don't see me listed on the website in my area. I've also personal trained for 6.5 yrs.
So, I agree that this lady's very minimal "butt-wink" is not a problem. But you also established her mobility is excellent. What about the cases where the butt-wink is much more pronounced? I would love to see a similar video with you addressing buttwink where the subject actually has the problem!
its always a problem under load. i dont think he understands material science very well
Increase squat mobility? Duh.
He’s not an orthopedist. Any sane sports Spinal doctor will disagree that you should never take a load with that kind of wink. There’s never an instance where “some butt wink” is okay. Don’t go that low or train your mobility and strengthen your core and glutes and buttwink isn’t an issue.
The girl in this video has a buttwink problem. Lucky for her it happens when her hamstrings come into contact with her gastrocnemius. A simple fix would be to not “go ass to grass” and just go below your knee height in comparison to your hip crease
He's a DPT. They're generally regarded as the movement experts.
It's interesting cause there's a video by two phys therapists where they more or less say what you just did.
Having seen them demonstrate what happens w/ a model and knowing some basic neuro and ex phys.
I gotta agree that azz to grazz isnt the most prudent move
Colin - I agree with you. Almost appears like a waste of a video. Would be better suited if they shot this video with someone with a more pronounced lumbar flexion problem.
Ci vorrebbero milioni di professionisti come te, gran lavoro👊 un saluto dall’Italia
Good video. I've always considered some wink to be inconsequential as long as the small bit of lumbar flexion is the last thing to develop on the way down and the first thing to iron out on the way up.
Is when people ascend without straightening out the wink first that is going to cause trouble.
Great info, opens up a whole new perspective for me
When is his mobility book coming out?......
yes if anyone know pls repley :)
Only once Crossfit H has chewed him up, run him out for every dollar he's worth, and then spit him out never to be heard from again, his book may come out. #SoNotSupple
proper info backed up by scientific evidences but Channel is só much underrated..People are so attracted towards bad info from guys with só called abs or 6 packs than from guys who are really Strong backed up by scientific evidence... happy that i found out this channel...
wow. so glad I found this channel. awesome!!! thank you.
I am curious to know more about thoracic rotation. I leave the suggestion for a future video ;)
Thanks for sharing this info with us.
Nice video. One thing that struck my mind, if the wink comes from SIJ it might not alter lumbar spine at all.
Surely holding a kettle bell Infront of you isn't ideal to assess butt wink? When you back squat your body will require more of a forward tilt to maintain center of gravity, won't this make mobility more of a factor as you posterior chain will come into play more?
Thank you for posting this.
With all of the corruptive horseshit and disingenuous minutia on RUclips, and the internet in general, this video may be part of the 1% of material that is pure good. I'll go further by saying this kind of content is exactly what the RUclips platform was intended for in the first place...
Subbed.
When you reference articles, could you please provide links to them in the description?
Straight gold. Just realized I may actually need to start squatting a bit higher.
She is also demonstrating the hold your head, upper back and arms up while squatting with no weight on your back myth in a perfect manner.
Dr Quinn, I had suffered a broken ankle years back and as result my dorsiflexion in my foot was impacted. I'm assuming I've lost this mobility also with how the scar tissue has healed. Is there anything that could help improve my cause, or for others who have had similar ankle injuries?
My ankle took many years to get stronger and painfree. Always wear good supportive shoes (u probably know this). See a PT specialist in ankle rehab. Scar tissue is there for a reason and they can sort it out for you.
when I squat to a depth that causes buttwink I get sever lower back soreness, and is the primary cause of what I believe caused my anterior pelvic tilt over time.
Hang from a bar and flex your glutes and quads to lock out your knees. Wherever angle your feet point is a good starting point for where they should be in a squat. Then mess around with width until you can get the best range of motion
I think Rippetoe might be upset to see a vertical back and an exhale during a squat
@bigkahunaburger Big breath and brace until you stand back up. Search valsalva maneuver
Nice video. Quality info. This guy knows his stuff.
That posterior chain maaaaan....*drooling*
you are wonderful in my opinion,,, thank you for the clarity ,,,
The last thing you said -SUDDEN end-range movement is perhaps an illusion of posterior tilt. 👍🏻
I had no idea the "butt wink" exists. Good to know from this video thanks.
Can you make a video in how to help with your heels coming up during a squat..
Super helpful - thanks so much, Dr Quinn! ^___^
theory 1 - the two actions cause the butt wink: the fixed vertical path of spinal column and the leg rotation or radius around its knee axis. the knee rotation pulls the lumber away from the spinal column.
I can ass to grass with zero change in pelvic position because i trained for that flexibility by never going past the point of tilt until i could increased the range. And from all the studies I've read over the past 12 years, it reports that the biomechanics state if your pelvic has a negative tilt at a particular range then you already reached your max depth in the squat. And I've had zero injuries for every single client I've used these principles with. Some people just aren't mechanically ready for that deep range - including your demo lady. Also its reported the stress on the knees at that range (ass to grass) with weight on the initial lift is bad, especially if you didn't strengthen the knee ligaments and tendons for months prior, a very common injury with new powerlifters and crossfitters.
Lets remember that people have different hip structures as well which makes a very big difference.
Subbed this guy just makes sense. Keep it up.
One more time Elaine.
Slight tilt not dangerous but it can cause severe soreness wich will interfere with your training regime.
Dr. Henoch, would you work on ankle dorsiflexion with this athlete to address the tilt? It looks like she runs into the limits of her ankle dorsiflexion as she passes a couple inches below parallel, she fights to keep her heels down as her knees travel forward, but then her shins move back closer to vertical as her pelvis tucks. Maybe a motor control issue is playing in as well as her position looks great to me when you have her pause a couple inches above where she tilts?
Good stuff - cleaer up some of my concerns - thanks!
Thank you. I had a feeling people were making too big a deal of this.
1st time watching this channel,sounds good stuff
Good job. Weren't tempted to get living shoes with the rised heels?
"I'd be comfortable loading that postion."
Uhhh, Phrasing?
Wyatt Lines perfect
Transfer a load? Phrasing again. #metoo
Love this Dr.Q!
Great tips. As a trainer, and even as a client on occasion, I can’t emphasize how irritating it can be for people to point to posture positions that are relative to those with limited restrictions, or simply restrictions that occur because of anatomical differences from person to person. Very insightful, and I especially appreciated how you pointed out the idea that neutral spine isn’t necessarily a fixed position. I think that this is an important consideration that needs to be made more mainstream when discussing the positions as they relate to old bearing exercises; as there are so many misconceptions.
Great video.
Thanks!
Coach Kat
2:53 me too, son.. me too
Thanks for this and I also agree with some of the guys about dorsiflexion.