Have you ever felt a certain way or believed in something and in order to validate it, you went to look for others with similar beliefs?
We all do that! If you want to be positive and know you can accomplish anything, you find others who have done that or those who believe in themselves like you.
The same goes for squats. You can align with those who believe in the butt wink those who don’t.
I don’t know about you, but me personally, I’ve taught something a certain way, especially in my early career, and then realized it was not accurate.
I see things a certain way or think negatively sometimes and then have to catch myself and say “what the heck! Stop thinking this way, it’s not good!”
Why Do You Squat?
What do you want to do a squat for? Is it to enhance your physique, lift the most you possibly can or to compete?
Maybe it’s a combination of all three. So you search and search, or like me, you get sent all kinds of squat blogs on the flaws, techniques and insights.
While the debates rage on, there are certain aspects of lifting that cannot be disputed. These are the mathematical components that are rooted in physics.
Not many, if any at all, question math and the basic laws of physics.
I had a video I made on the butt wink/hip tick a little while back and thought I’d expand on it for those still confused as to whether it is normal and whether it should be done when squatting.
No matter your reason to squat, this article applies to you and your back.
The Butt Wink
The information on the butt wink is peppered all over the internet, yet not a single blog (that I have seen) has addressed the depth hip socket and how deep the the head of the femur sits in side of it.
Below re two pictures of two different depths of hip socket. A key player in the butt wink/hip tuck.
I’ve seen articles on hip shape, joint angles, tight muscles, but not one yet on the depth of the hip socket.
For those who have a deep hip socket, tight hamstrings, calves or other restrictions may be secondary.
The only way to remove the wink will be to widen your stance, or to squat to the depth you *qualify at.
Sue you can loosen your hamstrings, calves, back, or whatever, but once the head of the femur (ball) catches on the hip socket (acetabulum), a hip wink or tuck will occur.
*Qualifying squat depth mean you are tested to see when in your descent a part of your body “breaks”. An example would be the butt wink or a rounded back, or even a lean forward.
Forget Science. Would You Do This?
However, if that’s too scientific or it did not help to clarify if the butt wink is normal, maybe this will help.
DO NOT TRY THIS, IT IS A VISUAL EXPLANATION TO HELP YOU UNDERSTAND THE PHYSICS OF THE HUMNA BODY!
Aside from full squats, lifters looking to build their body into a machine, lift as heavy as possible and blast through plateaus do partials.
And the few brilliant lifters who do lockouts lift heavier than anyone else in the world.
Now to do a lockout hold requires a tremendous amount of core strength. Even more than what is required to go deep.
A lockout is when you do a slight partial and stand upright. All your bones are stacked on top of one another and they are supporting a weight much heavier than you can squat.
You then use bracing and the other squat secrets to hold the weight for 30 seconds (or any amount of time you like. It can be shorter).
More importantly, your body position absolutely HAS to be anatomically perfect (neutral) or else you will destroy your back, blow a disc, or even worse, risk paralysis and end your lifting days in one swift moment.
Now…let’s say you’re doing a lock out hold for 30 seconds with 700 pounds. Your body is perfectly set and your bum is behind you as the bones, very nicely stacked, support the weight.
At this moment, if someone asked you to tuck your hips under you, what do you think would happen?
How would your spine react to this butt wink or hip tuck?
You’d be f*$#ked!
That hip tuck/butt wink is the same one people do when they squat.
The only difference is there is much less weight on the bar and you may not be injuring your back in one fell swoop, but rather over time in a cyclic and repetitious fashion, until the back gets pushed too far and becomes injured.
And it happens for a split second, versus a longer period. Which allows for more reps to be done before the spine fails.
Another way to look at it would be to jump up and down, like a volleyball player or a figure skater and do so with your bum tucked under you.
You’d feel the impact jar through your spine and your knees. This is all too common as I’ve seen many traumatic “failure” injuries in athletes in their teens!
Not like the Egg, but just as awesome!
Strongmen use this cool piece of equipment called a Yoke. It’s a squat rack that stands alone which you can add a ton of weight to.
Then you pick it up via a partial squat and walk with it.
Now imagine, (I’m laughing here because I think it would look hilarious) someone doing a 50 Metre – 500 pound Yoke walk with their bum tucked under them?
Would you do a hip tuck with 500 pounds on your back while walking?
Would you have a butt wink anywhere in that walk?
The wink are the glutes going under you, which means they can no longer absorb shock or generate power.
Instead the knees and back have to take on that role.
So be careful out there, and if you want to wink, be sure to do it to let someone know you like them or notice them 🙂
And be sure to leave a comment below and “like” this article if you found it helped.