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  1. #1
    Registered User TryingBB's Avatar
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    You having squat issues? Butt wink, eh? Here may be the answer...

    I wish I had found these videos couple years ago (impossible cuz these were published like a few months ago lol).

    I’ve been dealing with progressing on my squat and squats just not feeling natural to me. Butt wink had been an issue also...talked to the people at the gym - they said feet pointing forward squat straight down. See online - one coach says on thing another coach says one thing about feet placement, toe pointing angle and squat dept.

    Then there is the butt wink issue and that could be ankle mobility issue but then you test ankle mobility against the wall (look up how to test for ankle mobility on YouTube or this forum itself), and you’re all good. So what the fuk?!?

    Well kudos to this guy from squat university...here may be the answer.

    One video addresses the squat width stance based on your anatomy (may fix the butt wink issue if it’s not mobility related) and the other video addresses the angle to which the toes should point out.

    I used to get confused what to do. Kept bouncing back and forth. Now no more...

    Happy squatting!!



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  2. #2
    Moderator SuffolkPunch's Avatar
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    I used to have a problem with overextending. I haven't watched these but have looked at a lot of similar stuff. It's kind of useful but for me, the central issue was one of retraining your habits / neural pathways.

    I tended to stick my ass out when squatting which a lot of people are told to do - but this is not the most stable position for the spine and will flip over into buttwink when you reach the bottom.

    It's better to train yourself to keep a straight spine, resist overextending. I had to cue myself by thinking about pulling my sternum downwards with my abs and looking down at 45 degrees rather than looking forward or up. It initially felt like I was rounding my back but actually it was completely flat.
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  3. #3
    Resident Malteser. xuerebx's Avatar
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    I've watched those videos from Squat University before and found them very useful. I also found the following article (with videos) useful: https://deansomerset.com/butt-wink-aout-hamstrings/

    Greg Nuckols referenced Dean Somerset in his Squat Guide and he has some good stuff. He suggests a few plank holds before squatting helps too (I found that they do indeed help).
    "Get up, and don't ever give up".
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  4. #4
    Unregistered User MyEgoProblem's Avatar
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    F squat u..
    90% of his content is pseudo science bull**** and nocebo fear mongering.

    Sorry. Hard pass on horshig. I'm not watching, even if that is one of his passable vids.
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  5. #5
    Resident Malteser. xuerebx's Avatar
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    Huh, didn't know about that. He's got 160 videos on YT and I've only watched the above 2 but they seem pretty much in line with what I've read on another more reputable lifting sites (e.g. SBS). In the above 2nd video he's essentially explaining that squat depth is at some point limited by your hip socket, and thus altering your stance can help you get deeper whilst still keeping a neutral spine i.e. avoiding buttwink.
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  6. #6
    Registered User TryingBB's Avatar
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    Originally Posted by MyEgoProblem View Post
    F squat u..
    90% of his content is pseudo science bull**** and nocebo fear mongering.

    Sorry. Hard pass on horshig. I'm not watching, even if that is one of his passable vids.
    I haven’t watched too much of his stuff but those above I found 1000% legit useful.

    I was fuking around with different squat stance widths and toe directions. I could not properly fire my glutes to save my life. Now that I know where to point my feet and what stance to take for my body type and suddenly I have a solid control on my glutes also. I am unable to have a good gluteal squeeze without bringing my pelvis majorly forward with narrow stance and feet pointing forward (my stance is a tiny bit wider than shoulder width and toes pointing about 45 to 55 degrees from straight forward)

    Reason I kept fuking around was cuz I didn’t know for sure. In the videos above he explains anatomically why you have to have the stance and how to test for what stance you need. And then explains with a skeleton why it is like that (socket dept).

    Now I don’t wonder if my stance is wrong for my body type / joints type.
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  7. #7
    Registered User TryingBB's Avatar
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    Originally Posted by xuerebx View Post
    Huh, didn't know about that. He's got 160 videos on YT and I've only watched the above 2 but they seem pretty much in line with what I've read on another more reputable lifting sites (e.g. SBS). In the above 2nd video he's essentially explaining that squat depth is at some point limited by your hip socket, and thus altering your stance can help you get deeper whilst still keeping a neutral spine i.e. avoiding buttwink.
    Lol...this ^^

    Read this after responding above.
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  8. #8
    Registered User TheShadowMan's Avatar
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    In my routine, it involves a number of different squat variants such as hack squats(barbell version), sumo squats(love the glute emphasis with these), zercher squats, squatting on tiptoes(for calves), on heels(for tibialis), and the ever dreaded front squat. I had atrocious form for awhile doing them, but I think in just practicing the squat over and over has come to be my greatest teacher. At some point you do start to get a feel for it, body gets more efficient at the task.
    Back to basics full body routine: https://pastebin.com/5BgKgrMv

    Training journal: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=178059671&p=1598034261#post1598034261
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  9. #9
    Han shot first! TolerantLactose's Avatar
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    Performing a movement according to your anatomy... whodda thunk?
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