Fixing Butt Wink Pain (NO MORE BACK PAIN)

Today you're going to see a case study of a patient of mine who had back pain associated with butt wink. Now, it needs to be stressed that this movement will not AUTOMATICALLY create an injury/pain in everyone. There is a lot that goes into generating injury and some degree of butt wink is NOT always a horrible thing. BUT with a proper evaluation/screening process, we are able to see if butt wink is the trigger for some people's injury. This is one such case.
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[@lalogarcia91]

I competed 5 years in powerlifting. And stopped lifting anything heavy for 4 years because of low back pain, I wasn't even able to squat 135 lb without some serious pain... After those 4 years I discovered that butt wink was the problem, and I did the cat-cow pose 3x day along with psoas stretch as well (I got these from Dr. Stuart McGill)... After 2 days of doing these, my back pain disappeared 100% (literally). Also, I no longer squat below parallel, I stop just at parallel, and I also left low-bar for high-bar.... I'm now 6 months in to heavy lifting and I'm getting stronger than when I powerlifted (I now do strongman), aaand no back pain what so ever.

[@Vitapantern]

I have some serious problem with tendonitis on my arms, probably from constant stress from squat, bench and deadlift, also my work place is forcing me to use arms alot.

[@jon.a]

Bro, please do a video on this experience, that would be awesome 😎

[@spencerhackwell4299]

I might try this, I have serious low back pumps when squatting and some butt wink.

[@_baljeet_]

did u get less butt wink with a high bar squat?

[@lalogarcia91]

@@_baljeet_ Yes, significantly.. Although, I also disvovered that my butt wink came not precisely from my bone structure, but my lack of mobility/flexibility in bewteen my glutes and my hamstrings. On the other side, dorsiflexion wasn't that much of an issue regarding my butt wink... I also stop my squat at 90° (I still lack the mobility mentioned above, since I haven't done anything to fix it)... I discovered that training at 90°, still increases my ass-to-grass (literally). I know this because 1 month ago, I decided to squat ATG, and I lifted the same weight I lift at 90°. PD: When I'm squating tho, I'm constantly thinking of not losing my low back natural curve. By tucking my elbows forward the whole movement. That's why I stop at 90°, because otherwise I'll get a butt wink because of the lack of mobility mentioned earlier.

[@mtn_sivliu]

I think your videos literally save people lives, for free. Your work and information you put together in these videos are reaching thousands of people in need.

[@liamsciacca472]

Amazing! I am a first year Ex Phys student doing foundation courses right now. I can't wait till I get into later years and use Rebuilding Milo as the only textbook I need. Love your work Doc, your free education is helping me learn heaps! Thank you greatly.

[@herculeanfitness1319]

I’ve only just found this page and the content you put out is honestly top standard. Such a natural when it comes to explaining such in depth topics and breaking everything down. Wish I found you years ago.

[@helmutkrusemann9194]

I would appreciate a video about the difference between the romanian deadlift and the stiff leg deadlift and how to execute both of them properly and whats the purpose for each lift. Thank you very much for sharing so much great content

[@SquatUniversity]

I'll see what I can do - thanks for the recommendation

[@oogachaka3447]

Awesome video. Thanks Doc!

[@noneedanickname]

Great info! Thanks for sharing🙏👏👏

[@parkourskate1]

Muchas gracias por tu contenido, me estuvo ayudando muchisimo con mis dolores y dudas en cuanto a la sala de carga!!!

[@seanc77339]

Great video...you sir are a professional.

[@timthemaranta3148]

Exactly what I needed!!!

[@SquatUniversity]

I'm glad you liked today's video!

[@rana1860]

@@SquatUniversity sir please reply my message i need your help...

[@blue_samurai_zero]

This is great. Quick presentation, but hey, it's a recording. Will relay and review several times. I have to go back through other videos for dealing with a rotational intolerance. If you don't have a video on that, then hopefully you'll have one soon. Thanks for all the work.

[@Kat-lq8sp]

Wow, what an awesome video.

[@sremarko]

Great video !

[@sigurdurhalldorsson4210]

Hi Aaron, over how long period do you think he will be healthy and be able to perform a full depth squat?

[@legendarycat9084]

I get butt wink when I try to go below parallel. I would like to effectively do a deep squat pain free. Should I just keep working on hip and ankle mobility to do this?

[@vanshveer5488]

Excellent content brother can please make video on tail bone pain after deadlift please thanks

[@martinbrezina2374]

Great work !

[@SquatUniversity]

Thanks

[@rana1860]

@@SquatUniversity give me your contact number sir i need your help..

[@christoferjamesdechavez9510]

Good video especially the assessment part. Only thing i'm wondering about is the use of the flexible belt and balls during training. Are you trying to teach him to breath in and brace his core? but ask him to push out on the balls and belt? When he eventually does a squat and lift heavy objects without a belt. His core will que to push out instead to hold and brace in.

[@rumpelstillkills8036]

You fixed all of my physical pain doc, my knees are good, my lower back feels amazing, what about my heart doc? What about my heart?

[@asics1]

Where would I get the mat that’s in front of your squat rack? Thanks for the informative video 😊

[@nayneshdev]

Please do a video on hip pain while sitting (due to herniation)..will be greatly appreciated

[@jimmyjohnson9221]

Brilliant thanks

[@SquatUniversity]

You're welcome - glad you liked the video!

[@Klaskiana]

Great video! I'd love to get an assessment to make sure I'm doing both squats and deadlifts correctly to my body type - do I simply reach out to a physiotherapist or are there other specialized professionals I can consult? I'm based in the UK btw

[@ourclarioncall]

Did you find one ? I would rather work with an American guy like this , harder to find folk like this in the UK. Im in Scotland I think a physiotherapist is similar, although better if you can find one that lifts weights and watches channels like this

[@victormokut]

God bless you for providing this info. It improved my squats instantly.

[@dandandan389]

I butt wink and have atp, when I learned to squat and deadlift I was taught to arch my back hard to get tight so I've got to try and undo years of training like that. Not had any pain or issues so far (after nearly 15 years) but I imagine it's only a matter of time.

[@foreskinonlinereadymove783]

Man if you’ve been lifting for 15 years with no issues I wouldn’t mess with ur form at all

[@dandandan389]

@@foreskinonlinereadymove783 thanks dude you might be right

[@jakemorgan936]

Can you please do a video on treating high neck pain base of skull

[@jagdishbera17abd]

i think his is the reason why i had muscle spasm .

[@brianmolina3022]

Hey Aaron I find these videos helpful and educational. However, I would appreciate you making a video on mobility with screws or plate implants that cause a blocking sensation when trying to move and how to go about fixing it. For example, two screw implants in my ankle not allowing optimal range of motion even while using ankle band mobilizations.

[@SquatUniversity]

Brian, I'm glad you're enjoying the content I make. That can be a difficult topic to discuss as there is a lot that goes into fixing problems (if at all) based on that type of surgery. For example, I had one athlete with a similar surgery who even with the most aggressive ankle mobility plan could only get a small improvement in his mobility. So what we decided was to do a mobility warm up before lifting but when it was time to actually do cleans or front squats he would not only wear his weightlifting shoes but also use a small heel lift within his shoes to help him get into the best positions possible.

[@Princevegeta0.0]

I lean too much forward and my feet pronate to the inside any help. And how long should I do ankle mobility exercise

[@cestquoiledelbor]

Only One master for a million fools. Another great knowledge transfer here. Thanks a lot. BTW the mask makes your voice a bit funny, I probably prefer without :)

[@jessl1631]

What did you study to learn and teach this?

[@bouvardpecuchet6368]

Hello, what if the butt wink isn't painful ? Is this still a problem ?

[@ZLUVCRUCE]

Where can I schedule an evaluation with you?

[@skandalbanker]

I've experienced low back pain and always thought it was because of that butt wink that i have. But then i fixed the descent: I always had too much extension at the start, i tried more too be more neutral, flexing abs like in a crunch. Since then no more pain. It's well explained here: kzbin.info/www/bejne/p6eon2mQl8ukipo But i definetely have a lot of that "Butt WInk" i must get rid of, it really looks awful though i am trying to keep everything tight.

[@Johanna-fk9dy]

What if you have extension intolerance?

[@davab]

What does it mean if my legs don't internally rotate?

[@quiquem3057]

Is this a physical therapy?

[@bowmanj603]

Question: wouldn't front squats have fixed this issue? Am I missing something? Or were you just taking the safe route? At first glance, I immediately think that front squats, low weight, slow, would fix his issue. Please expound.

[@marcz9482]

This video is a typical Dr visit, just enough to get you to go back over and over. Bandaid instead of permanent fix. Needs, abs and leg work to fix squat, not easy squats. Get low with less weight, full range of motion always.

[@christoft.2580]

@@marcz9482 where is your channel to show how to permantly fix the problem?

[@enigmuh]

What happened when I feel pain when I’m extending my back ? 😢

[@eduardorostirola616]

You re a fucking genius

[@sman53]

Excellent tutorial, so you have any videos in sissy squats?

[@abhistraj4284]

💯🔥

[@aretinocharalambos4989]

Hi, what exercises would you prescribe for extension intolerance? Thanks

[@SquatUniversity]

The first thing is to limit over extension of the low back to wind down symptoms. Then we need to look at hip mobility and glute activation. For example, if someone is lacking hip extension, they will get more in the low back.

[@SportifyTVofficial]

What about ankle mobility? Couldn't ankle restrictions lead to his butt wink?

[@SquatUniversity]

Yes that is a contributing factor and something he was working on too. Good thoughts.

[@anthonyurso3554]

I just fucked my back up. And usually am fine because I use a wooden block to keep my heels elevated I’m able to maintain a better position. I have scar tissue in my left knee and left ankle from previous injuries. I really don’t think we can conclude to not fear but wink. Because I have been aware of this problem I hurt it before. And can feel my low back is agitated after sessions randomly. I was only using 185 and I can barely move at the moment from this lol no more barbell squats for me

[@briankim75]

How do you breath for bracing the core?

[@Vitapantern]

You breath in, flex abs and push out on all sides, if you only breath in and hold it you don't necessarily flex the core. This is how i do it, maybe there is a better way.

[@bramdenelzen4070]

Someone once told me to breath in like you’re going underwater as a cue. Best tip I ever got

[@zbLoodlust087]

Wow his wink was so minuscule

[@phoenixphoenix12]

Also it looks like this guy has limited ankle mobility which force him to lean his upperbody foreward a lot, i was expecting this to be his main issue at first.

[@mattc4266]

Agreed .

[@G.luck92]

Спасибо за контент)

[@AkimboHunter]

His squat looks very hip dominant, maybe because of limited ankle mobility? The knee forward travel is minimal at the bottom and his upper body seems to lean forward a lot to compensate for the missing mobility. 👀

[@mattc4266]

Yea he had tons of external rotation he should point his toes out more

[@bouvardpecuchet6368]

a squat should be hip dominant

[@mswafflehouse]

The best of the best of the best of the best of the best of the best

[@vinny9152]

"...with honors"

[@TiberiusStorm]

of the best. Sorry, I couldn't resist! lol

[@abhistraj5732]

💯👍👍👍

[@ayyWIlliamz]

5:00 you didnt have to degrade the man jeez

[@mcrsmash8319]

You never showed how to fixnit

[@alongalostaway]

Wanna recommend any stretches for butt wink that arent gonna make me look like a gay dude at the gym

[@alongalostaway]

Im not doing cow cat pose that shit looks like ur heaving a kidney stone

[@g.psingh1298]

Start by changing your mentality ☺️

[@alongalostaway]

@@g.psingh1298 Perish

[@Pante_na_eleoume]

Too much background noise

[@alexwright5954]

It would be nice if you could coordinate with the folks at Barbell Medicine. You probably don’t care but they would highly disagree with many of your stances (e.g pain associated with butt wink) and they have two medical doctors as well as physical therapists on their staff. I’m not saying who’s right or wrong but I don’t like the way there is this degree of disagreement between y’all.

[@SquatUniversity]

Unfortunately they have no desire to do anything but bash those who don't take their exact approach. To me, they can disagree all they want but the approach I take is not only something based in plenty of research (even though they say there is none - there is plenty) and I show my work. You can look back through all of my content on here and on instagram and see the approach I take working to help get athletes out of pain and rebuild to high levels of performance. At the end of the day, I will continue to show my work (such as this video which clearly demonstrates that in this instance butt wink was his exact trigger for pain) and let history be the judge.

[@alexwright5954]

Squat University thanks for responding. If there is a lot of evidence to support your content then it would be appreciated if it could be cited or provided to those who need it. If you are very confident about your claims then we’d all love to see a public debate with them. Would you ever be interested in doing so?

[@alexwright5954]

I’ll take that as a no

[@en1766]

@@alexwright5954 How can someone disagree with a “stance” that a client has pain specifically at the bottom of their squat with butt wink and with reduced squat depth and increased hip mobility through stretching said client is having no pain in their squat? If you watch the vid again, you’ll clearly hear it doesn’t claim butt wink is inherently bad. Please listen to 3:35-3:45 with special attention to “can lead to” (ie and not “will lead to”). Do you really need citations to follow evidence in a video with a clear scientific method and clear hypotheses that are explained and tested throughout a video? lmao

[@josptyoutube5832]

@@en1766 That is because butt winking is not a bad thing. Butt wink under load won't cause injuries. Fixing the 'butt wink' and resolving the injury will not make it a causal relationship. Probably they did a couple of things to 'fix' it. Probably there were some load adjustments, incorporating of other movements like stretching and mobility exercises, information and advise talks and readjusting load and loadability. All these things are in the physiotherapy treatment guidelines for low back pain, so it isnt a rare thing that his back pain went away. Pain is also multifactorial, back pain can not be linked to 1 thing alone. There is also a lot of research that lifting with a flexed spine (butt wink) isnt bad, lifting with an extended spine even increases shear forces on the lumbar spine. So I think he has a good point in asking for evidence. Because a lot of people watching these videos are always truly believing everything their idol says and that can sometimes be vary dangerous or contraproductive.

[@exlegendary2656]

2:50 wtf is this

[@mangosloth]

I was trying to find a comment about this lmaoooo

[@lolhighlights4856]

Ya3ik 3asba form ghalta

[@lavapop1900]

🍑

[@trent_smith1799]

First

[@Ironborne]

No.

[@marcz9482]

Your patient is out of shape, your core is important. His tiny legs are part of the problem

[@SienaaBee]

Hmm start by taking off that mask sheeple

[@rana1860]

Sir very helpful video i want talk to you sir ji how to contact you i need your help please reply🙏

[@pauljordan5436]

Excellent video!

[@SquatUniversity]

Thank you!