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Old 04-15-2016, 11:42 AM   #8
Ben Joven
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Join Date: Oct 2011
Location: San Diego  CA
Posts: 218
Re: How to stop butt wink end of squat?

Originally Posted by Nik Nichols View Post
Ben, good info, If you still have a video, post it in the Digital Coaching section and I can have a look. But as far as ATG squat, thats fine. But, to go that deep you are surrendering you lumbar curve to get there. That has the potential to cause back strain.

try this. Get in our squat stance, tighten your core/back, set your spine with that little curve in your back and tighten it as tight as you can. Ok DO NOT LET THAT GO AT THE BOTTOM. Squat slowly as far as you can WITH OUT losing that lumbar curve, knees out chest up ect. I bet you hit parallel, if you do, that is as deep as you need to go. that is the limit of you ''good''form.

Work that squat getting muscle memory. Also work getting your hips hams, quads, and hams more range of motion to get lower.

Like I said, the butt wink compromises you spine putting you in a position to strain it or pull it especially under load.
thank you thank you for this

tried it and it's the first time in a year only my hams, quads and (especially) glutes were in sore AND NOT my lower back.

Plus I can do way more weight...ha good for my lumbar and my ego +2!!

Last edited by Ben Joven : 04-15-2016 at 11:57 AM.
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