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View Full Version : lumbar loses tightness during squat


David Gessen
04-05-2008, 07:47 AM
I just found about that.
It seems my butt is tending to lose his tightness and "drop".
I've recorded a video of my self, notice the butt is dropping when going a few inches below parallel.
http://uk.youtube.com/watch?v=EAzdNekw-Qo
It is wrong right? If you can, please try to check it with your selves in front of a mirror and see if your butt drops too:p

Corey Cedeno
04-05-2008, 10:33 AM
Ah, the good ol' "butt wink."

It's mainly caused by lack of flexibility in the hamstrings.

Here are some searchable links to the same problem:
http://www.board.crossfit.com/showthread.php?t=7113&highlight=butt+wink
http://www.board.crossfit.com/showthread.php?t=28535&highlight=butt+wink

Steven Quadros
04-05-2008, 12:28 PM
Do your best to work it out; stretch your hamstrings, stretch your adductors, stretch everything. Strengthen your lower back and develop a feel for what it's like to have your back slightly arched (supermans), which will increase your proprioception.

Beyond that, one thing I've realized for me is that heavier weights actually help me achieve my stretch much more easily; air squatting I have minor buttwink, which as gotten better through stretching and kinestetic awareness, but most of it goes away when I get some weight on my back.

Andrew H. Meador
04-05-2008, 02:32 PM
You need stronger and more powerful hamstrings and glutes. ME days, olympic lifts, powerlifting movements - they all help. For a WOD warm-up, practice doing sets of 10 air squats with as good of form as you can muster. Keep your weight on your heels and keep your torso vertical. The bodyweight squat is one of the two foundational movements of CF (with kipping pull-ups), and its mastery is something that all great CF-trained athletes seem to share, even the big ones.

WOD suggestion:
Bottom-to-bottom Tabata squats. You start and end each round in the squat position - do it properly with no cheating if possible. Ways to cheat include resting in the up position, resting with your hands on your knees, resting above parallel, resting under no tension at the bottom (with your butt on your heels), and not doing the full range of motion at the top and/or the bottom of the movement. If you can maintain more than 10 in each round, you're in good squat shape. More than 13, and your air squat will no longer have even a hint of butt wink.

David Gessen
04-07-2008, 05:43 AM
guys, does these exercises would fix my problem? ;

http://stronglifts.com/7-dynamic-stretches-to-improve-your-hip-mobility/

WFS