ATG Squats. Is the buttwink broscience?

**Waterfield** · 05-01-2012 04:12 PM

I've seen lots of squatters (oly squats) on youtube. Some have buttwinks some don't but all have huge squat numbers.

I read one or two comments from Coach Broz more or less saying the pelvic tuck is just gimmick that crossfit popularised and to "ignore the retard who mentioned it".

On the other hand I do see a lot of top athletes perform the squat without this happening. Now, I'm trying to increase mobility and I think there is no reason not to train to prevent this but is there actually an benefit during the squat? What effect does this have on the body and does this wink/tuck transfer to > bigger squat numbers / safer squat? From a little searching what's been suggested is that the butt wink prevents lumbar injury but transfers more stress to the mid back (pinch of salt warning).

What is your take on this? Ultimately I'm just training to get better form and my numbers up. I'm just wondering how much time should I spend in this area to increase flexibility, tightness and control.

**funb** · 15-01-2012 08:17 PM

Well, I just did a google image search for buttwink. Thanks for that!

**Waterfield** · 15-01-2012 09:25 PM

Hopefully you had safe search on...

**Mart001** · 18-01-2012 12:31 PM

I'm not sure, it is due to going to low, try and aim 2inches below parrallel, its caused by the hams pulling the back (i think). Any detrimental effects i dont know, but not going ATG to below parralell might solve it.

**blackstone** · 18-01-2012 03:45 PM

Quote

Originally Posted by funb

Well, I just did a google image search for buttwink. Thanks for that!

thanks for the heads up. I wont be doing that search now then

**elmo322** · 19-01-2012 09:03 PM

I think it is probably a combination of things e.g. probably tight hamstrings, adductors, hipflexors, quads and altered hip tilt (you can find out what is wrong by having a dynamic postural assessment from a physio or bio mechanics coach). I think another thing that also can be a problem is that people can't squat properly either because of technique or because you can't get good technique because of flexibility issues.

Things that can help with maintaining the lower arch is good spine extension and having a strong lower back to keep the arch (back extensions, reverse weighted or unweighted hypers), when you squat draw the shoulder blades together and really lock the technique in. Sit back into the squat pushing the legs out loading the glutes and hamstrings and quads. when you do squats with max loads the back can fatigue first causing you to lose form and fail a lift even though your legs were strong enough so it demonstrates how important back strength is for squating technique and achieving big lifts.

**Waterfield** · 19-01-2012 09:12 PM

Thanks for the replies guys. Although I'm more looking for an answer to - is there any evidence that you need to keep your lower back contracted for a safer squat and any proof that this improves performance? (ass to grass, high bar).

My theory would be that without the buttwink a tight lumbar would enable a stronger bounce out of the hole because the stretch reflex is higher in the hamstrings but as I say I have no proof of this nor have tried it to find out.

**Bison** · 20-01-2012 06:27 PM

When I go ATG my pelvis tucks in and when I get near max lifts or reps my lower back hurts afterwards, in a bad way. So I don't go ATG, I go just an inch or so below parallel and no lower.

Is it worth the risk? I say no chance.

**Mart001** · 23-01-2012 12:03 PM

Quote

Originally Posted by Waterfield

Thanks for the replies guys. Although I'm more looking for an answer to - is there any evidence that you need to keep your lower back contracted for a safer squat and any proof that this improves performance? (ass to grass, high bar).

My theory would be that without the buttwink a tight lumbar would enable a stronger bounce out of the hole because the stretch reflex is higher in the hamstrings but as I say I have no proof of this nor have tried it to find out.

of course you need to keep everything tight and "contracted", keep in mind as you get lower below parralell the hamstings lose tightness/stetch as they shorten in the most ATG position, so the 2inch mark is probably optimum.

**Waterfield** · 23-01-2012 04:43 PM

Quote

Originally Posted by Mart001

of course you need to keep everything tight and "contracted", keep in mind as you get lower below parralell the hamstings lose tightness/stetch as they shorten in the most ATG position, so the 2inch mark is probably optimum.

Something which stretches gains tightness.