How To Squat with Perfect Form

[@BarbellLogic]

Aaaaand WE'RE BACK! New videos coming every other Friday, including refreshed versions of our main lift "how to" tutorials. First up, the king of all exercises, the squat.

[@Wakesix12]

exactly, those Tren Setter fillers are so annoying lol

[@jeffreybabino1411]

Wow that's great news thanks

[@RIZZ0B]

I enjoy these short and concise tutorials, without the filler b.s. well done and thank you!

[@TheDylan6908]

Me too. Very helpful. No bs.

[@kennethlopez6527]

Exactly Rizz. I hate videos of these young dudes self promoting, hawking their merchandise, and just being bragadocious. Just shut up and show the techniques and stick to the subject matter. I want go learn proper techniques. Not hear " yeh you know what it is, bruh we getting it done " I hate videos like that.

[@CRONtouch7]

It has been my dream for over a decade to be able to perform this movement. Total double hip replacement later and I’m getting closer and closer each day. Great video!

[@gr33n3ggs4]

Right there with you on both total hip.

[@xylsky1300]

I hope you two are doing well

[@d.w.stratton4078]

Is that CRON Calorie Restriction with Optimal Nutrition because I see you! :)

[@evan5854]

Holy shit. This is gold. The animations, the clear, easy to understand cues is just superb.

[@BarbellLogic]

Thanks so much!

[@yazamuto]

I think it was Stan Efferding who put it simply: imagine the low bar squat as a standing leg press. The minute I put that into perspective, the movement came far more natural to me.

[@aaronluna198]

Putting this into practice as of right now ( it’s my two min rest period ) feels way better thank you for helping me improve my squat 🙏🏼💪🏼

[@BarbellLogic]

NICE!!!...glad it helped!

[@markseyfried]

Yours's are by far the best tutorials. No BS filler and nothing but good solid advice.

[@BarbellLogic]

Well, thanks!

[@UbuPluto]

One thing that does not seem to get addressed directly are weightlifting shoes. For a lot of people, getting into a below parallel squat position with heels on the ground is a challenge. That’s why weightlifting shoes have heel lifts in them. If you don’t want to spend the money on a exercise specific shoe, you can put a 5, 10, 25 lb (depending on flexibility) under each heel to help, at least initially to get into a deep squat position correctly. If I have missed this information in another video I apologize, as I am new to this channel and I think it has great information.

[@BarbellLogic]

Thanks for the comment. We've covered shoes elsewhere, and we hammer it home with out clients, but it does seem to be underappreciated generally.

[@chrislemus383]

Thanks! Just tried this out after recovering from a knee injury and felt a massive knee relief and was able to lift more while taking pressure off my knees and lower back

[@BarbellLogic]

That's awesome. If the knee issue persists, you might try 2 things; knee sleeves and/or box squats.

[@polskapro._.]

Clear and concise explanation to someone who is new to this. Thank you.

[@rajborage]

This by far the best instructional video I have seen on performing squats the right way, with all the queues to watch for and stay injury free. Thanks for the in-depth breakdown without and with bar etc. really appreciate it!

[@BarbellLogic]

Thank you so much for the generous comment!

[@Deadlifts4gains]

Whoever the shaved head gentleman is--I subscribed because of you! Your information is GOLDEN! thank you for sharing and helping all the fellow humans. God bless!

[@WillyEast]

Thank-you for this video. Whether it is from squatting, some pain in my left knee made me study squat form. After looking through 10 videos of complicated graphs and nonstop talking I found this video which is easier to understand and follow. Surprisingly after 30 years of lifting, I never knew about the lower bar squat so will give it a try.

[@KinoDerTactical]

I'm a few years into lifting and I've gotten a 405 squat at 180lbs bodyweight (this could have been much better if I had eaten more throughout that time) So many people get the Squat wrong. "Keep your chest up, keep your back as vertical as possible." Silly bulls** These guys ACTUALLY know how to squat. Don't do highbar. Widen your stance. Drive from your hips. Put some more weight on the bar. There is no such thing as "variations". There is right, and wrong Every other youtube video titled "How to Barbell Back Squat" is just wrong. Wrong on so many levels wrong. When I first started lifting I like so many others was completely misinformed by the epic mountain of nonsense on the subject of weight lifting. It took a long time to figure out what was correct. I wish I had come across these guys first. They know. What they. Are talking. A. Bout. Great video, perfect form.

[@MuhammadAli-xw4yc]

Just watched this video. Very informative. I used to think leaning forward as going down was bad form. So I used to always keep my back straight as I went down. Loved how simple and clear this video is thanks guys 👍

[@BarbellLogic]

Well thank you so much!

[@GAMERCASB]

I thought I was only one would squad straight down lol I guest we all make mistakes I try pratcing at my home gym after doing this I woke up with sore legs lmfao the worst part is when u sit on chair to get up lol I would just squat straight down n not even put my toes 360 wide or my but out

[@francoismalan8061]

This is the best squat tutorial I have seen on KZbin!

[@BarbellLogic]

Well, thank you for the kind comment.

[@louaykayyal9742]

I watched this before my squats today, this is the best squat day of my life, much thanks

[@BarbellLogic]

Hey! Just wondering how you're doing as of late with squats? Would love to hear an update!

[@valeriacordero8126]

This channel is pure gold!!!

[@BarbellLogic]

This comment is pure gold - THANKS!

[@umaxfitness]

I really like the way the video is structured and the tip about "where to look at" is what a great coach would focus on, details!

[@BarbellLogic]

Thanks for the kind comment!

[@CallMeQkef]

Thank you for this, all this time I haven't been standing with authority when shouldering the bar, total game changer

[@BarbellLogic]

This really makes a difference, especially for the squat and press. Your first interaction with the bar you need to show it who's boss.

[@lovedove2661]

Same, Im going to try this stance, and I was always told to look up or keep my chest up.

[@godizself1]

I am the boss of this bar.

[@chrisbuesnell3428]

Thanks for tips. I squatted 184kg last comp, felt heavy but got it with 2 white lights. That was highbar since i had elbow issues which affected bench with low bar. Im going back to low bar as i think i can get another 20kg out of it. Im just hoping with adequate warm up i can avoid pain. I want to get 200kg minimum or 440lbs. Im going to be 63 and am around 210lbs body weight so ok. I have subscribed. Ive definitely picked up tips which im using. I train in my garage so pretty old school ! Im actually doing very well on deadlift. Im up to 231 kg in comp. It was easy. I hope to get 250kg next 12 months. That will give me 12 months before i turn 65 to get 280 odd. Ive been training since i was 58 or 4 years. Again thanks

[@BarbellLogic]

Congratulations on your achievements and thank you for subscribing! We're glad to have you here.

[@yasminevrancx9173]

Another great video guys! Simple and clear

[@BarbellLogic]

Thanks!

[@actuuaalevythg1295]

Great Instruction! Just the facts, no fluff, no promotions. Thanks

[@sean.momentum]

It's awesome!

[@BarbellLogic]

Thanks for the kind words!

[@jwill227]

This is the best tutorial on the web

[@BarbellLogic]

Thank you for the comment.

[@adamkennington7795]

Excellent videos man. One of the best on how to low bar squat. Keep up the great work.

[@BarbellLogic]

thanks

[@billsaunders5396]

Really well explained!

[@masterdaveedwards]

Thanks appreciate the pointers. Just listen to you on the Hardman Podcast with Eric Con. You gave some amazing info. Blessings on your work in the Kingdom

[@BarbellLogic]

Glad you liked that podcast!

[@David-hy7rn]

I want this guy to move in with me for a week or so. Such quality teaching!

[@InKedEi8hT]

Great instructional video, quick, clear and concise with no filler. One question though. Does it matter, and if so how much, that the bar wasn’t level on his back? It looked to me like it was slanted slightly with his right side lower.

[@sean.momentum]

It does matter.. and it's a shame that it's not balanced. But it mostly makes the difference when there is a lot of weight on. Definitely try to balance as much as you can :)

[@TxLoneStar817]

I used to be a power lifter about 10 years ago… so I had to go back to the fundamentals. I forgot how to squat properly. Had to put my pride to the side.

[@BarbellLogic]

Got to...thanks for sharing.

[@AssPhyxiation]

He was dominioing his vertebrae on the ascent. As you said "Back straight" but he didn't keep it locked. Easy way to slip a disc.

[@BarbellLogic]

Look up risk of injury of lifting versus other activities, and realize how badly most people lift and how you're perception of risk is askew.

[@koonsickgreen6272]

Very helpful. Thank you

[@BarbellLogic]

Glad it helped. Thanks for commenting!

[@JokinJoe]

Dude. This is the most helpful video ever. Thanks so much.

[@BarbellLogic]

Awesome...glad it helped.

[@MotecM]

Really enjoy the way you instruct, Matt. Very clear and concise. Thanks!

[@BlackpearlAbu]

thank you!

[@wisey3954]

I’m looking to add more powerlifting style lifts to my routine, this has been gold for me

[@a.f.s.3004]

Low bar is great once you get used to them. For me, I have to take a very wide grip or my shoulders hurt.

[@BarbellLogic]

A wider grip at first is common until your shoulders have more mobility. We highly suggest the low bar position stretch!

[@keithbarbaro7590]

Considering the fact the guy doing squats must be about 6'3 his grip is definitely not wide. Just something I was looking at too. I'm 5'11 and probably grip where he does.

[@tonymozarella7915]

Same. I avoided squats for a long time because it felt like my shoulders were going to snap city everytime I did them

[@ctcentralinfo]

It's all about the hip drive.

[@radicalthoughts]

Excellent!

[@BarbellLogic]

Well, thanks.

[@baptistdiver1474]

Good video. Cheers.

[@BarbellLogic]

Thanks!

[@AnointedOne4God]

thank you for the tutorial

[@BarbellLogic]

Thanks for commenting!

[@deadpoets1012000]

This is a fantastic tutorial video, thank you! I am going to start concentrating on the "bend over more than you think you should" tip here, but I'm also a little concerned this lifter might be moving the bar a little forward of his mid foot at the start of his motion. Or is that just the camera angle?

[@coltonstull7816]

Wondeful and simple

[@BarbellLogic]

Awesome. Thanks for watching & commenting.

[@cs-of6wg]

Glad i found this video ive always had an issue with my right knee bending in the way now i know why thanks

[@jeffreybabino8161]

Hi these videos are very helpful thanks🏋️

[@budekins542]

Highly useful video to say the Least.

[@hazim9800]

thanks a lot for the elbow thing, I understand it noe

[@pablospanishtutor7048]

really good Technic. i am having this "butt wink" so I need to improve it . Do u have a video where you talk about it ? thanks

[@carloslaboy4279]

Yoooo! That's Coop's new gym!

[@CalloftheFarid]

Any tips on how to keep a straight bar path?

[@BarbellLogic]

It's easier to think about maintaining MIDFOOT BALANCE than thinking about the bar. The center of mass (of you and the barbell) should move straight up and down over the middle of your foot. If you feel the weight on your midfoot (so not the balls of your feet and not your heels) then you're doing it right. Good question.

[@MrUndertaker1212]

Nice and short, as it should be.

[@BarbellLogic]

Thanks very much!

[@jeffreybabino8161]

Hi Matt will doing barbell back squats strengthen your heart and lungs thanks

[@BarbellLogic]

To some degree & depends on how you do them. If you're completely new to lifting, absolutely. If you only lift and do higher rep squats (8s, for example) yes. If, however, you train anaerobic and aerobic conditioning regularly, these won't do a ton. This is why we do recommend HIIT for most people, even if not right away. Here's our video on HIIT: kzbin.info/www/bejne/n5fZc4acoq-IqNU

[@jeffreybabino8161]

Great video I have learned a lot from these videos thanks 🏋️

[@cooperhaynes2691]

Thanks heaps

[@beenbyrd]

Incredibly helpful, thank you so much!

[@joseantoniomoch4006]

I thought one should be looking up most of the time.

[@BarbellLogic]

You want your neck aligned with the rest of your back (your cervical spine aligned with your thoracic spine in normal anatomical extension). For low bar back squat, you'll be looking down. For a squat where your torso is more upright (e.g. front squat) you'll be looking forward.

[@joseantoniomoch4006]

@@BarbellLogic thanks a lot Sir.

[@BarbellLogic]

@@joseantoniomoch4006 Thank YOU

[@ozzaaa6284]

This feels so much better thank you

[@BarbellLogic]

Awesome...thanks.

[@terryg1043]

Finally. Took ten other bs videos to get to this decent one. Cheers dude

[@BarbellLogic]

Well thanks for watching & commenting.

[@chadthomas9678]

Great instruction

[@nimakz5918]

Thank you for the advice. But would you please tell me why "firing up as quickly as possible?!"

[@BarbellLogic]

We are trying to lift as much weight as possible, and if you slow down the ascent you won't be able to move as much weight. If you're doing these for hypertrophy, you can slow them down, for sure.

[@DMK25]

@Barbell Logic, hi guys a question for Mat. Why do you put thumbs on top of bar when you set up for squat. What are the advantages?

[@BarbellLogic]

The advantages are taking some of the load and stress off of the wrists and ensuring that your back is holding the majority of the weight. Additionally, with a tight, narrow grip and wrists straightened, the bar tends to move a bit less on the back.

[@YairvanEer]

Will that but wink at the bottom of the rep not mess up your back?

[@cution97]

I was looking for this comment! I can’t seem to do that jerk move at the bottom rep when I squat not sure why but is it even necessary? I thought I was doing it wrong

[@elainebrass151]

But winks do mess up lower back

[@marcus00077]

Fantastic videos, guys!

[@michaelgriffiths6463]

Thank you! 👍

[@Graham71]

Great vid very informative

[@Jeffrey-v3p]

Hi Matt cc an you please tell me how I can get your free e book thanks

[@BarbellLogic]

We have a few you can check out here: barbell-logic.com/content/ & click on "e-books"

[@lauritzhavn1130]

Thanks

[@izy3118]

Very well executed & explained !!

[@BarbellLogic]

Thank you!

[@StollNoel]

I'm in the over 55 age group and looking to get into strength training. I'm having trouble placing the empty barbell "on the meat of the rear deltoids muscles" as recommended. The barbell sits at the base of my neck rather than further down, I'm guessing because some tight muscles need to loosen up? Any recommendations for this? Hopefully I'll be able to find a good coach at a local gym. Right now I'm watching the great vids on this channel to get a visual head start as I get ready to begin this new journey.

[@BarbellLogic]

Yeah, that's more of a high bar position. High bar sits on trapezius, low bar sits on rear delts. Check these videos out (might help): kzbin.info/www/bejne/bX3Ydql7ermIeNEsi=kvDa5gFtDLRnUgNH kzbin.info/www/bejne/q5a0gItmq6p0jMUsi=iTNQtb87Hwdmd_kH

[@knife1406]

is that the same guy that was in rip's squat video lol

[@BarbellLogic]

yes

[@xorpe7172]

How do I keep my back rigid? Should I be pulling my shoulders back and down?

[@BarbellLogic]

Couple cues: SQUEEZE YOUR BACK UP - though, sometimes this only helps with upper back, not lower back. Lower back cues: CURL YOUR TAILBONE UP TO YOUR SHOULDERS or SHOVE YOUR BELLY DOWN BETWEEN YOUR THOUGHTS Here's a longer video we've done on this: kzbin.info/www/bejne/bYWmi6CNqqumaJI

[@leatherface9377]

Good video new to lifting and have a hard time with keeping form and getting below parallel or knowing when I have hit below parallel. Currently I only Bench and Squat. Terrified of the deadlift. Lol.

[@PP-cm4re]

Make sure to do some pulling movements (chin ups, pull ups, rows etc) to avoid muscle imbalances from just doing bench.

[@BarbellLogic]

So glad to hear you're lifting! We have more refreshed versions of the main lifts coming soon as tutorials. Hope those help you out.

[@leatherface9377]

Paul P Plan on eventually getting a nice big power rack with a chin up bar.

[@leatherface9377]

Barbell Logic Sounds great. I subscribed immediately after this video appreciate the simplicity in the way you explained the movement.

[@michaeledwards7668]

@@BarbellLogic do you have any affiliates throughout the U.S.?

[@christinastephani9075]

Niiice. Could you do another tutorial with your 1RM? I wanna see something.

[@LKOO7]

Why does the thumb go at the top of the bar? Great video btw!!!

[@dragonfireshield1976]

Is SS okay with you guys using their methods now that you are no longer affiliated with them?

[@BarbellLogic]

We believe the teaching progression in this video is the best way to teach lifters how to squat.

[@cmdrfunk]

@@BarbellLogic Scum bag

[@RIZZ0B]

cmdrfunk butthurt?

[@Jeffrey-v3p]

Hi Matt can you please tell me how I can get your free e book thanks

[@anna._olsen_]

we start weight workouts for girls hockey next week and i’ve never lifted before so i am nervous for doing it wrong

[@BarbellLogic]

No problem with being nervous. Take it easy - better to start simple. Also, I assume you'll have a coach. They'll be giving you instruction. But, generally, take it easy to start, add weight over time, and improve form as you can. Good luck!

[@forestgirl4071]

Is it ok to hip hinge before you start the squat so the bar remains over the mid-foot at all times? Right now, your athlete is going forward with the bar until mid-foot, then straight down.

[@jeffreybabino8161]

Hi Matt I have a question about lifting and high blood pressure is it safe for me to do this thanks very much

[@BarbellLogic]

You should always consult with your physician - this is not medical advice, but high blood pressure does not contraindicate training.

[@jeffreybabino8161]

Ok thanks for your time and help that's all I wanted to know

[@ak.foesev]

Do you not want your back more upright? I’m just curious because some people keep telling me all different ways

[@BarbellLogic]

Ignore those people. This is a physics problem. You have to keep your center of mass (of the lifter-barbell system) balanced over your center of balance (your midfoot). Your back angle will change based off the center of mass location, which changes depending on upon the mass of the bar + plates and where you put it (low bar, high bar, overhead, front squat).

[@skandalbanker]

Don't listen to the 'bros'

[@joeswartz1106]

I cannot squat with feet out like that. I feel most comfortable with toes basically pointed forward

[@BarbellLogic]

Cool...keep doing what you're doing

[@kristinkhail6500]

Love these videos! Question for you, what is the strategy behind leaning forward so much? I've personally been corrected on this in the past and have been told that my shin angle should be parallel to my back angle. When I watch videos of myself squatting I find I have more of a forward lean, similar to what is demonstrated in this video. Any thoughts on this?

[@BarbellLogic]

Thanks for the question! We’re not sure where you heard the cue to keep your shins and back angle parallel, but we would not recommend this. In a low-bar squat, our priority is to lean over enough to keep the bar traveling more or less over the middle of your foot. If the bar is in the low-bar position just under the spine of your scapulae (shoulder blades), then you must lean over more in order to have your weight balanced and the bar over midfoot. If the bar were to be higher on the back (like in a high-bar squat), then the back angle would be more vertical. We hope this helps!

[@kristinkhail6500]

@@BarbellLogic Thanks so much for taking the time to respond. I really appreciate your insight! You guys are the best, keep doing what you're doing!!

[@bvons75]

i just saw a video from another barbell coach who said the bar for low bar squat goes just BELOW the scapular spine. I am not near a barbell to try this but m instinct tells me that isn't s safe place to put a loaded bar (no shelf for the bar??). What do you guys think?

[@BarbellLogic]

So, without seeing what they said, they're not necessarily wrong, but the spine of the scapula is not a single point (it's a spine, so it's long). There is a point below the spine of the scapula where it's resting on the meat shelf of the rear delts that is correct, so that person may be correct.

[@michaeljameson3652]

I always thought I was doing them wrong because my chest was going forward to much.. guess not.

[@justinfay3011]

Jesus. Finally a video under 10 minutes. Just give it to me straight ffs!

[@BarbellLogic]

kzbin.info/www/bejne/oKrSoYevhM-LmJI

[@biggrantlewis]

Thx

[@CS-yg7bp]

Why put the thumbs over the bar? What happens if you drop it?

[@lovedove2661]

I appreciate your tutorial. I am doing this, recently have increased my weight and as a result, I received a hammeroid, is this common? Also, is it bad to breathe on your way up from the squat, I found I was doing that when my load was getting to be too heavy and less energy.

[@BarbellLogic]

These may or may not be caused by the lifting. Breathing during the movement decreases the stability around the spine, as holding your breath helps that. It's better to maintain the held breath.

[@lovedove2661]

@@BarbellLogic Thank you for the response. I now realize ad you said "loses stability around the spine" to be absolutely. I think back and yes every time I breathed out on the way up, I felt less power. Im a new sub, I look forwars to watching more of your videos.

[@hdrkn5247]

my should joints feel so uncomfortable during this movement! is it normal for beginners?

[@BarbellLogic]

Not sure what uncomfortable means, but yes, it's normal for beginners to have weird sensations - though it shouldn't be painful. This is why for your first workout, we recommend a conservative, easy weight and doing 1 set of 5, not 3 sets of 5 (can go up to 3 sets of 5 that second workout).

[@don3182]

The bar is tilted to the right as he squats. What are the possible causes and how can it be fixed?

[@nmtoolsandgadgets4963]

What about the butt wink is that ok?

[@duane617]

How do you do a Yates row?

[@BarbellLogic]

We don't have a video on Yates row yet, but here is one: kzbin.info/www/bejne/ZoPci3uEnKicp7M

[@jyotisometimes]

🙌🏻

[@berfinoz9661]

Can we have a vid for the ppl who are tryna gain weight pls 😊

[@BarbellLogic]

We could potentially do a podcast on that. Thanks for asking. I would throw out 2 things here: -obviously, try at first to do it with healthy food -if that doesn't work, and it's a huge struggle to gain weight, think about the opposite of all the weight loss advice you might have heard - how can you add calories to your meals (use whole milk in protein shakes, or maybe even half & half if you really need the calories that bad, add a bit more fat to your food, increase portions a bit) - don't have to or probably want to add 1000 calories per day, but try adding 300 calories per day (consistently).

[@GAMERCASB]

I just try this today I was squatting wrong my quads hurt after trying this

[@BarbellLogic]

Hurt or are sore? Can't really see what the issue is from the comment.

[@GAMERCASB]

@@BarbellLogic sore cuz I was squating wrong I would just squat down straight down n I noticed big difference when you stick out your but bet to actually squat you quads actually do workout

[@BarbellLogic]

@@GAMERCASB Awesome...good luck

[@WhopperWednesday]

Do you know a guy who squats with only one hand that could come in and demonstrate ? I still have some corner bits left and I don't know what to do with the stump lean it on my knee or..

[@BarbellLogic]

An SSB bar might work. It goes over your shoulder, so you don't really need to have 2 hands to use it.

[@WhopperWednesday]

@@BarbellLogic ah nice thanks

[@BarbellLogic]

@@WhopperWednesday Good luck!

[@paulhopkins686]

Would you recommend empty bar practice sessions on the off day? Thanks for the video.

[@sean.momentum]

How long have you been squatting for? If you just want to get the feel for it - it can't hurt to practice :)

[@paulhopkins686]

@@sean.momentum have been squatting for a year now.

[@sean.momentum]

@@paulhopkins686 I wouldn’t think that empty bar squats would benefit you on a day off as much - since you’re not a beginner! But I would say that squatting more times per week would definitely make you more efficient! You don’t have injuries do you?

[@paulhopkins686]

@@sean.momentum thanks dude 👍

[@Devian83]

Can you address the butt wink? I see it in this vid, and also I have issues with it. With squat but also with the deadlift where at the lowest point my back starts to arch. Thats why with squat I do not take the full rom, and with deadlift I prefer sumo. Im tall (191cm). Back mobility seems fine, RL deadlift i can do fine, i get horizontal with straight legs.. But as soon as I need to bend the knees I loose my back 2-3cm before I can grip the bar.

[@BarbellLogic]

You might pin squat. That being said, low bar squat to JUST below parallel most don't have lumbar flexion.

[@jeffreybabino1411]

Hi in the novice program do you do the bent over row thanks

[@BarbellLogic]

We add some type of barbell pulling exercise in quite early (chin-ups, lat pull down, pull-ups, row).

[@jeffreybabino1411]

Ok thanks

[@BarbellLogic]

@@jeffreybabino1411 You are welcome.

[@BarbellLogic]

@@jeffreybabino1411 Totally fine exercise - I assume you're talking about an inverted row or aussie pull up.

[@BarbellLogic]

@@jeffreybabino1411 Yep - good exercise. Train it just like you would chin up or pull up. Downside is it's harder to add weight to, unlike the chin up / pull up with a weight belt. You could throw on chains or a weight vest, but if you can crank out 20+, probably better to do a different exercise.

[@annebeckemeyer4182]

i have a question, i’ve seen a lot of ppl online say not to have a “butt wink” which i sort of struggle with. i’m worried when i do it that i’ll hurt my low back so i get nervous doing squats because i haven’t found out how to completely eliminate the butt wink yet. but my question is is that something i need to worry about? in this video the guy demonstrating has a little of a butt wink and it seems to be fine, i’m sure i could get rid of it but do i need to be worried about lifting heavily with a butt wink and getting hurt?

[@BarbellLogic]

First, don't worry about it, though there are some things you can do to reduce the chances of it. Doing a low bar back squat to just below parallel reduces the chance this happens, as opposed to a much lower squat with a high bar or front squat. You can strengthen your low back with things like reverse hypers, good mornings, etc. You may slow down your descent. Ensure that you know how to control the muscles that extend your lumbar spine. You can do this hyperextending your lumbar spine (basically twerking). The butt wink is simply the lumbar spine going from an extended to a flexed position.

[@annebeckemeyer4182]

@@BarbellLogic thank youuu

[@BarbellLogic]

@@annebeckemeyer4182 Thank YOU