To "Butt-Wink" Or Not To "Butt-Wink"?

November 15, 2018

That is the question! 

 

Now, you might be asking yourself, "what the heck is  a butt-wink?!"

 

But, trust me, this is a topic that I've been asked about more times than I can think of.

 

When someone performs a squat going to full range of motion you can see their hips sort of "tuck under" their back. This is referred to as the "butt-wink".

 

 

It happens in different people at different stages of the squat .. and to various degrees, some greater "tuck" than others. But, if you go to depth in your squat it is inevitable. And, like I always say, " 'full squat' is redundant".

 

So go to depth.

 

In fact, the "butt-wink" is one reason many coaches teach their clients to not squat to depth.

 

To that I have to say:

 

 

So what's my final answer on whether you should allow butt-wink or not? I say that it's a totally natural occurrence and squatting to depth - aka all the way down - with minimal butt-wink is much better than not squatting to depth to avoid the butt-wink. If you can't squat to depth, well, that's a topic for another article. 

 

But why is it ok?

 

Well, a colleague and world-class coach from Germany, Wolfgang Unsoeld has already written a great piece on why the butt-wink is actually a good thing, and not a bad thing.

 

Here is the first part of coach Wolfgang's article:

 

"Over the last years I have been asked numerous times about the Butt Wink.

My answer is simple:

The Butt Wink is to strength training, what butter is to nutrition. It has a bad reputation for no substantial reason…

 

What is the Butt Wink?

A posterior tilt of the pelvis in the bottom position of the squat is called the Butt Wink.

 

At first it seems to increase the load on the lumbar spine (LS).

 

However, the exact opposite is the case.

The Butt Wink has 3 Advantages:

 

1. Increased Recruitment of the Vastus Medialis"

 

To see his reasoning for #1 as well as the other two advantages and for the rest of coach Wolfgang's article click here. You won't be disappointed. 

 

As always, feel free to let me know what you think and keep training hard! 

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Email: phil@gephartstrength.com