So, your coach says you have ‘butt wink’. What is it, where does it come from, and how do you fix it?

Catalyst Athletics’ Olympic Weightlifting Mastermind Greg Everett outlines four elements that can cause ‘butt wink’ both in isolation or in a combination. Before offering some interesting causes and solutions, in the article he describes ‘butt wink’ as the movement of the lumbar spine (lower back) into flexion in the bottom of the squat (albeit it air squat, back squat, front squat, overhead squat etc).

The four contributing factors are:

  • Mobility: specifically ankle and hip mobility
  • Improper stance or leg orientation
  • Weak back extensors and/or lack of trunk stability
  • Excessive arch in lumbar spine

If you look closely at the below images, athlete one (on the left) has sufficient ankle and hip mobility, allowing him to maintain a consistent back angle with minimal flexion of the lumbar spine. In the second, you can clearly see that there is significantly more flexion in the lumbar spine, causing the infamous ‘butt wink’ which can be contributed to some or a combination of the above four factors.

For helpful tips, advice and solutions to fixing your ‘butt wink’, click on the link and read the full article or shoot us a message!

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