October 18, 2016 | Black Tusk Athletics

BACK SQUATS

Max Reps @ 50%
Max Reps @ 60%
Max Reps @ 70%
Max Reps @ 80%

OR

Establish 1 Rep Max (if no existing max)

ACCESSORIES

Strict Ring Dips
Strict Pull Ups

The "BUTT WINK"

Since we are squatting today, it's a fitting time to talk about the dreaded Butt Wink.  If you haven't heard of this before, you likely will start to as you will be exposed to more squatting in your CrossFit journey.

Without getting too technical, a butt wink occurs when an athlete squats to full depth and the curve of the spine changes.  This happens when the pelvis tilts and the lumbar spine goes from neutral (straight) to flexion (rounded).  When there is no load (no weight used) a butt wink isn't that big a deal.  However, when there is weight involved, as in a back, front or overhead squat, this can become bad news fast.

Many people will simply try to correct this issue by starting and attempting to stay in a extension position (arched).  This seldom (read: never) works, all it does is allows your lumber spine to have even more of a change in curvature, from extension to neutral to flexion.

At the end of the day, there may be an array of reasons this may affect you, but for today we will touch on the 3 most common culprits:

1) The core is not engaged.
When your Coach says something like "get set" or "stay tight", what this means is for you to set yourself up for optimal positioning before initiating movement.  Start with your abs flexed (think pulling your belly button into your spine) and squeezing your butt.  This position ensures your back is not arched or rounded forward, but in that neutral posture we want to maintain throughout your squat.  Make sure you keep the core tight through out the entire movement.

2) Poor flexibility (this is 2-parter)
Poor Hip Flexibility - This will cause you to start the squat in a less than desirable position. Tight hips and hip flexors pull the lower back into that arched position mentioned above, so when the squat initiates, you will see an over arched position (kind of like sticking your butt out) seen in many people's normal standing posture.  As you try squat down, your tight hips can pull on the pelvis which results in a premature "wink" during the squat motion.
Poor Ankle Flexibility - limited range of motion here (dorsiflexion) will restrict an athlete from going to full depth without curving the lumbar spine.
The fix?  MOBILITY!! This takes time, patience and dedication, but boy does it ever pay off.

3) Individual body mechanics
Everyone is different, some have long femers, some short, some wide hips, some narrow, some deep hip sockets, some shallow.  No one stance is universal for everyone.  When your Coach tells you to to start with your feet just wider than hip width, this is a recommendation or a starting point, not the be all end all.  Play and experiment with your foot positioning to see what works for your body!

Happy Squatting :)