Correcting the Squat: Is the Butt Wink/Hip Tuck Only a Hamstring Issue?

Many moons ago I had no idea that the same hyper-flexibility that would inhibit contact sports playing would come in handy once I decided to pick up a barbell. My ability to have a back squat that looks like a front squat would be more a gift from my parents as opposed to the popular belief that it came from hours of stretching and mobility. (Note: This is not to say I don’t work diligently to maintain good thoracic, hip and ankle mobility!)  Learning the right position to squat for your body is the key to making progress and the ability to maintain a healthy body for years to come.

Photo by Brad Neathery on Unsplash

When people have deeper hip sockets it allows for greater allowable hip flexion range of motion. The farther one goes into hip flexion during a squat, the more the pelvis will posteriorly tilt, and with it, cause the lumbar spine to rotate into flexion. In other words as you drop down into a squat, your femurs ride up and as you run out of hip range of motion, going deeper will result in compensation patterns such as the butt wink.

The usual verdict is your hamstrings are tight so when you descend into the hole of the squat, you’re resisting the pelvis gliding back and thus you wind up moving forward into the movement. The problem is that as you squat, your knees bend and that reduces the tension on the hamstring A LOT. So your supposed hamstring tightness thus becomes very minimal to the hips in terms of resisting their natural movement.

This concept of the knee shortening the hamstrings and the hip lengthening during a squat is known as Lombards paradox. This states that during a balanced flexion of the knee and hip, no real length change occurs in the hamstrings as well as the rectus femoris. Lets keep things simple and just assume hamstrings are the problem.

An easy way to test this is to do a simple rock back test while on all fours against the wall. 

The quadruped rock back not only acts as a mobility drill but it can be a sneaky "screening" for finding out what kind of squat (narrow/wide) stance you should set up with. It's also the easiest way to tell if there's anything preventing someone from squatting well like a structural issue. Many coaches believe it's a lack of hip flexibility, which it could be. I however would not use it as the diagnosis for everyone. By placing them in a quadruped position where the person is more stable with your heels flush against the wall you're better able to mimic a squat. Most are able to get into that “deep squat” position. If they’re able to assume this position, it’s a safe bet it’s not a structural issue that’s preventing them from assuming a clean squat pattern. Next would be to figure out if it’s a stability/motor control issue– which is often the case.

A video posted by Gary Heshiki Fitness (@garyheshikifitness) on Jan 11, 2016 at 9:16pm PST

When I line my feet flat against a wall, the movement resembles a squat, including the ankle, knee and hip flexion.

·      The knees would be lined up with the toes

·      The hips would be behind the heels.

If I were to go through this movement and exhibit no butt wink, then it’s not the hamstrings fault. However, what if this movement still produced a butt wink. Would the hamstrings be indicted then? Not likely, as the muscle isn’t under tension as mentioned before, and still there’s some anatomical differences we have to consider as to why the person isn’t able to get into the squat position, regardless of hamstring tension.

 “Someone with limited hip flexion that attempts to squat deeper than their anatomy allows inevitably tucks their hips under at the bottom.  Invariably this leads to lumbar flexion under a significant load.”- Kevin Neeld A big no-no.

So…how do you fix a butt wink?

If the person has no more available range of motion from the hip at the bottom of their squat and their low back starts rounding early, you could try to stretch the hamstrings and see if it makes a difference. If it doesn’t make an immediate improvement, that’s not the solution. If their structural make-up limits further movement, stretching won’t make a lick of difference. Maybe foam roll the area, if re-testing shows no change, it’s not foam rolling.

A photo posted by Gary Heshiki Fitness (@garyheshikifitness) on Jan 7, 2016 at 9:11pm PST

If one were to stretch the hamstrings, I would take a multi-angled approach. The two things to keep in mind:

1. Moving from the hips, no lumbar movement.
2. Keep the foot pointing straight up. 

Maybe they don’t have the stability at that position of their squat?

If they only have 2 feet on the ground that’s a much less stable position than holding onto a TRX or handle, and much less stable front to back than if they were to hold a dumbbell in a goblet position and squat to a box.

Front squats tend to produce more depth than back squats, possibly because the body has an easier time finding balance with an anterior load versus a posterior load. Our anterior core HAS to engage/fire to prevent you from tipping forward. 

You’re MORE STABLE, and better able to control the pelvis.

So, if someone performs a squat and I see the tuck under, and it corrects itself when I force them to engage their core, I can generally surmise that it’s probably a core stability issue. And that’s a pretty good place to begin.

My focus would be to get better at squatting lighter loads. You need to be under complete control during your squat. Most individuals exhibit a butt wink simply because they lack the motor control and are unstable through the full range of motion. This is one of the many reasons why goblet squats are so valuable.

Simultaneously, goblet squats make it easier to slow people down. I would begin by implementing a lot of controlled slow-eccentric squats to force yourself to stabilize and to still keep time under tension high. When you force the slow descent you have no choice but stabilize or end up on your butt.

Here I can groove a rock-solid squat pattern:

1.     Sit back

o   One of my favorite cues is to "pull" yourself down into the hole, making sure to maintain proper spinal alignment throughout each rep.

2.     Push the knees out

o   You need to "own" your rib position. Think about there being an imaginary line between your belly-button and nipple line. When we over-arch, that line gets longer, and we want to try to avoid this as it reduces compressive forces on the spine.

3.     Keep the chest tall

4.     Brace the abs harder.

Likewise, it helps to "spread the floor" with your feet. This will elicit more of an external rotation torque in the hips, which in turn helps to provide more hip stability. Also, as a reminder, use the kneeling rock-back screen from above to help dictate what your appropriate depth and foot distance.

5 Reasons Most Ladies (and guys) Can't Get Results

Ever since I started training I’ve been fortunate to work with hundreds of women – at the gym, through the internet via coaching programs – and you know what I’ve learned?

Most women who are seeking training advice only want to look better and feel better, and not call the gym home.

So why is this so hard to accomplish? Why can’t they get the results they want when they work so hard? (Most women I’ve ever worked with out work the men!)

It’s elementary my dear reader. Most of them are making one or more of these five mistakes.

 Mistake #1: Choosing the wrong training style.

When left on their own, women often gravitate towards cardio-heavy activities like running or kickboxing, and away from pure strength training. While there is nothing wrong with doing cardio, especially if you enjoy it, there are numerous benefits to strength training for ladies.

Not only will strength training help you improve your posture and increase your bone density, but you’ll add muscle mass, which is metabolically expensive (read: burns more calories), making it easier for you to lose body fat. Not to mention, getting stronger is incredible for boosting self-confidence.

Mistake #2: Not following a well-designed program.

As I mentioned above, strength training is critical for women. That alone however is not enough. A properly designed training program has balance.

A program cannot only contain stretching, cardio or weights only. So what does a training program consist of?

•   Soft Tissue Work – I usually use a foam roller and lacrosse ball for soft tissue work, but you can use a ball, rolling stick, PVC pipe, Theracane, or whatever combination of those you’d like. Make sure that you spend a few minutes before each session and this will help increase blood flow to the area and get you mentally ready to go all “beast mode” on your session.

•   Cardio – The amount and type of cardio that should be included in a program is dependent on goals, and amount of time available to train. I like using a mix of both high-intensity interval training and moderate to low intensity cardio.

•   Breathing – Beginning the warm up time with a hard exhale and pushing out all your air and get your ribs down will help activate the core. I also like to include silent, nasal breathing at the end of workouts to help clients calm down and switch to a more parasympathetic state to help jump start recovery.

•   Dynamic Warm-Up – This includes some basic hip and thoracic mobility drills, some glute activation drills, and some core stability exercises. All these drills need to be done after soft tissue work and goes a long ways in improving movement capacity and overall well being.

•   Strength Training – The routine varies based on the training experience and level of the trainee. It will include variations of the following movement patterns: squat, hinge, push, and pull, along with resisting rotation, extension, and lateral flexion with your core. It will also include single-leg and split-stance work. The exercise selection will greatly be dependent on movement capacity.  If your program is missing any one of these vital components, you’re going to be missing out on reaching your full potential.

Mistake #3: Not lifting heavy enough.

When I first started lifting weights back in 2002, I’d go to the gym to the free weights and grab 5-10 lb. dumbbells and go to town, 15 if I felt really good.

I would do a few dumbbell chest presses and then some biceps curls and then finish it off with more biceps, some 21s or 7-7-7 curls.

Yes I actually thought that would stretch my shirt sleeves.

And, it’s safe to say that I got nowhere. My body didn’t change much and I didn’t notice any increases in my strength levels whatsoever. I was lifting weights consistently so why wasn’t I making #gainz?!

Because I wasn’t lifting heavy enough.

Keep in mind that “heavy enough” is relative. If you’re a beginner to lifting weights, using your own body weight will be plenty “heavy” at the beginning. Then as you get stronger you can load external weight to your training program. It’s known as progressive overload, you need to always try and increase loads to force the body to adapt. That is how you truly make progress in body composition.

Mistake #4. Not doing a thorough warm-up.

This is one of the biggest mistakes that I see not just women, but everyone, make in the gym. Most people walk in, go right to a machine to “warm up” for 10 minutes or worse to the free weights that they plan on using, immediately pick up their working weight, and get after it. That’s a recipe for disaster!

I broke down some of the movements you would perform during a warm up but let me explain why it’s so important for you. Not only does it increase blood flow to your muscles, increase core temperature and get your body prepared for your workout – but it’s fantastic for improving body awareness. This can help reinforce how to perform certain movement patterns using the correct muscle groups and allow for more effective and safe workout.

Mistake #5: Not resting long enough in between exercises.

I recently had a client and he just finished a superset of deadlifts and push ups. While I was unloading the bar, I told him to “grab some water while we set up the next set of exercises.” Thus allowing him to stay hydrated and get some rest. 

Client: “I don’t need water”

(He proceeded to then start pushing the prowler instead)

Me: It’s always important to stay hydrated while working out. Take a breather.

Client: I don’t need water or a break. Lets just go!

I proceeded to do a mental face palm.

Taking time to rest appropriately between exercises allows your muscles to recover almost fully, so that you can perform quality reps of each exercise with the heaviest load your body can handle for the given set and rep recommendation.

For bigger compound movements that are placed at the beginning of your workout, you want more rest (generally 2 – 4 minutes). In contrast, you can typically get away with 30–90 seconds between sets of accessory movements, especially if they are paired with other exercises.

Putting it All Together

By follow the steps outlined above you’ll be well on your way to attaining the progress that you deserve. What’s worse feeling than putting in the work only to feel like you’re only spinning your wheels. Avoid these problem and you'll be on the right path.

If you’re still unsure, I would seek out a qualified coach to learn how to properly set up a training and nutrition program. 

Of course if you happen to be in the Los Angeles area I would be happy to help or direct you to a great trainer if you're located elsewhere.

Why I Don't Give Meal Plans

I had the pleasure of training a good friend of mine a few years ago. She sought out my help after discovering early signs of cervical cancer. At the beginning it was tough as she had little experience with exercise and proper nutrition. I would give her meal plans and she would proceed to use it as scratch paper. 

The largest problem was that I expected someone new to being healthy to make a complete 180 overnight. This is the unfortunate case with a lot of trainers and coaches. Long before I became a Precision Nutrition coach, I came to the conclusion that the best approach would be to get down to the basics. I took an approach of teaching as opposed to simply instructing

For more on weight loss: http://www.precisionnutrition.com/all-about-fat-loss

What I discovered in hindsight was a shared philosophy of the PN coaching system to educate. Only when empowering my friend to take ownership of her decisions did we finally hit our stride and start moving in a positive direction. 

Today she knows how to structure a good workout, when and what to eat, and even assisting her own close circle of friends with most things health and wellness. 

If you've been having problems sticking to a new exercise regimen or have a coach but aren't thrilled with the meal plan approach, I would take a moment to decide what you really want.  

• Do you want short term results with no certainty that it will last. 
• Would you rather make slow and measurable progress that lasts a lifetime.

I don't know about you but I would definitely go with the latter. 

How to structure your new health and exercise program

1. Start with being active. Declare that you'll go to the gym or go on a run at least 5 times per week. At first choose a number that is a slam dunk. For example I would make a goal like: I commit to going to the gym for an hour a day, three times per week. I would not recommend moving on or adding another day until this becomes habitual, like brushing your teeth or taking a shower every day.
2. Now that being active is a habit, it's time to turn your attention to nutrition. Do you eat at least 1-2 servings of vegetables at each meal? Perhaps you don't consume enough protein or dietary fats. Start with getting enough vegetables a day (hint it's almost always more than you think and it's hard to get too many vegetables). Below is a quick reference for portion sizes.

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Ultimately once someone decides to make changes to their habits, do they finally take the steps towards long lasting changes. Take it one habit at a time and do remember slow and steady is the way to go. As the saying goes:

"Give a man a fish and you feed him for a day; teach a man to fish and you feed him for a lifetime."

3 Things you need to know about Disordered Eating

1. Food itself is not the primary problem. Instead, eating patterns are symptoms of serious distress. 

An estimated eight million Americans suffer from some type of disordered eating according to the National Association of Anorexia Nervosa and Associated Disorders (ANAD). Disorders include: Anorexia Nervosa, Bulimia, and Binge Eating Disorder. Not all disordered eating is seen as "unhealthy", take for example Orthorexia Nervosa is compulsive attitude and behavior about healthful eating. 

Adolescencents are at particular risk. There's an estimated 1 out of every 100 teenage girls in the United States that will develop anorexia according to the ANAD. 

2. Early detection is crucial. The sooner the person gets help, the better the chance for permanent recovery. 

Early signs for anorexia:

• Eating tiny portions, refusing to eat, and denying they are hungry.
• Showing abnormal weight loss, as much as 15% or more of body weight in a short period of time. 
• Have an intense fear of being fat. 
• See themselves as fat, wanting to lose more weight, even when they are very thin. 
• Suffer from constipation or irregular menstrual periods. 
• Binge eat, then purge, perhaps by vomitting or using laxatives or diuretics. 

Early signs of Bulimia:

• Eat mainly in private.
• Disappear after eating, often to the bathroom. 
• Shows great fluctuations in weight, and may be of normal weight or be overweight. 
• Feels out of control when eating. 
• Feels ashamed and depressed after gorging. 
• Have swollen parotid glands. These are glands near the ears. These are a type of salivary gland. 

Early signs of Binge Eating Disorder (BED)

• Feels out of control when eating
• Eats unusually large amounts of food. 
• Eats very fast. 
• Eats until they feel uncomfortable. 
• Eats a lot, even when not hungry. 
• Feels disgusted, depressed, or guilty about overeating.

3. Help is available. Team treatment, including medical and dental care, psychotherapy, nutrition education, and family counseling, provide the best results. 

• Act to get help
  • Speak to the person about your concerns. Enlist the help from family and friends. Talk to medical professionals, social workers, or a school counselor if the person is a student. Call your local mental health association. 
• Expect resistance
  • A person with anorexia usually doesn't believe that he or she needs assistance or is in any danger. Someone with Bulimia or BED may acknowledge the problem but still refuse to seek help. 
• Prepare for long-term treatment
  • Recovery may take several months to several years. Symptoms and attitudes related to the disordered eating rarely disappear quickly. Treatment includes helping people achieve an appropriate weight.  

New Year, New

With the new year, we get an opportunity to wipe the slate clean and start all over. Many books advocate setting SMART goals. Which stands for:

Specific

Measurable

Attainable

Realistic

Time-Bound

I like the specific and measurable parts of SMART but whole-heartidly disagree with attainable and realistic. These can be interpreted as a don't bite off more than you can chew mindset. Consider the most significant goal you’ve ever achieved. Maybe you completed a triathlon, doubled your income, or lost 40 pounds. Now ask yourself:

• Was that accomplishment easy or hard to achieve?
• Did I exert a little or a lot of effort to reach that goal?

Most likely you had to work very hard to accomplish these goals. Learn a new trick or two in order to accomplish these milestones in life. Two things I would consider are:

1. What are the 3-5 most important skill you'll need to develop to achieve this goal?
2. How will you develop these goals?

HARD goals

Mark Murphy of Leadership IQ coined the concept acronym of HARD goals, which stands for:

■ H for Heartfelt: Are you emotionally attached to this goal? Does this goal push you to avoid something much less desirable? This can often be seen as your "why" for doing what you're doing. 

■  A for Animated: This is about visualising the goal. Simply closing your eyes for a moment and picturing how your life would be different once the goal was achieved. Others use a vision board with clippings and photos as a peek into the future. The more vivid and animated one can be, the greater their chances for success. 

■ R for Required: Is the goal absolutely necessary for your own or your company’s success? If you are unable to sell your product will you be unable to pay for your rent?

■  D for Difficult: Goals that require us to learn a new skill set tend to be one that moves us from our comfort zone. 

In 2016 are you going to set more easy goals that you may or may not complete? Or will you tackle those HARD goals you've been talking yourself out of because you wanted to be "realistic".

"Shoot for the moon. Even if you miss, you'll land among the stars"- Les Brown