Tom Posted June 11, 2015 Posted June 11, 2015 Hey everyone,Kit and I have been discussing depth on the (barefooted) back squat. Having seen the first photo below, Kit suggested I squat deeper. I gave it a crack, and managed the depth seen in the following photo. Not far from a full squat, but not quite there yet. Kit's response: This is significantly better. Only improving your ankle flexibility (and actively using it to pull your knees a bit more forward while you get deeper) and keeping that slight extension in the spine will improve this, and both of these take time. Try not to go too heavy too soon; perfect form means a safer, deeper, more effective squat. Strength comes in time. I couldn't get past thighs parallel without a butt wink 6 months ago, so happy with the progress. Any others working on weighted squat depth?
StewC Posted June 11, 2015 Posted June 11, 2015 Tom, What did you do to help with the dreaded "Butt wink"? I am also afflicted and so far have not had much luck changing it! Thanks! Stew
SwissDanny Posted June 11, 2015 Posted June 11, 2015 I do plenty of weighted squatting, and have seen big improvement of depth before losing extension even though this was not a specific goal. Just a by product of general ST protocols. Ankle mobility of course, but this is a slow journey for most, although a good limbering routine definitely helps. Otherwise lots (ie daily) of piriformis, quad/hip flexor, hamstring and frequent (ie weekly) glutes, hip rotation and tailor pose. So basically ST bread and butter... ... if you have time for two only I'd pick piriformis and hip flexors and see how those work.
Tom Posted June 12, 2015 Author Posted June 12, 2015 Plenty of hip mobility work seems to have helped. Also, lots of very slow, controlled weighted squats. Very strict with eccentric tempo.
StewC Posted June 12, 2015 Posted June 12, 2015 I was thinking about which muscles are tight to cause the butt wink. Hip flexors shouldn't be a problem since the hips are flexed so that flexors should be slack. Hamstrings are slack due to the bend in the knee.... I suppose it could be Glutes, or piriformis. How about tight adductors as the culprit?
SwissDanny Posted June 12, 2015 Posted June 12, 2015 Certainly adductor strength is a factor hence thiose assistance excercises walking sideways with bands around knees etc. Flexors is counter intuitive but if the front is tight the back is going to be tight too. Gotta keep balance. BTW I have zero qualifications whatsoever for these views... beyond a non statistical sample of one!
Biri Posted June 13, 2015 Posted June 13, 2015 About the butt wink, is it super crucial to avoid it completely? Can it even be avoided at maximum attainable depth? When I see dmitri klokov squat as low as humanly possible, I feel like I am seeing a tad bit of butt wink happening. But I don't have a good eye for this.
MarkusO Posted June 13, 2015 Posted June 13, 2015 About the butt wink, is it super crucial to avoid it completely? Can it even be avoided at maximum attainable depth? When I see dmitri klokov squat as low as humanly possible, I feel like I am seeing a tad bit of butt wink happening. But I don't have a good eye for this. Apparently it's not as evil as one might expect as long as you "wink" only a little. Have at the following website. The site is in German but Google translate should work pretty well. http://keinfitnessstudio.blogspot.de/2015/06/warum-der-butt-wink-von-vorteil-ist.html("Why the butt wink is beneficial") English translation: https://translate.google.de/translate?sl=de&tl=en&js=y&prev=_t&hl=de&ie=UTF-8&u=http%3A%2F%2Fkeinfitnessstudio.blogspot.de%2F2015%2F06%2Fwarum-der-butt-wink-von-vorteil-ist.html&edit-text=&act=url Key points why a little butt wink might be beneficial: - Higher recruitment of vastus medialis - Dynamic recruitment of erector spinae - Reduced compression of the lumbar spine I am not an expert though. Other people on this forum might have a deeper understanding of this topic.
Biri Posted June 14, 2015 Posted June 14, 2015 Thanks, Markus, some good information there! And another motivating reason to keep practicing my german
ChrisScott Posted June 14, 2015 Posted June 14, 2015 Firstly, you are not Klokov. He is one of the strongest humans on this planet, it's not really wise to look at the very best, to help the understanding of everyone else. Secondly, you cant even see his hip position in that video... Flexion or extension under load is bad, it happens, but should be kept to a minimum.
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