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Squats Buttwink

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  • Squats Buttwink

    Can someone please look at my Squats? I‘ve had some low back pain after squats and filmed myself and it looks like a buttwink is my problem. I‘ve tried to sit more back with my ass and shove my knees out. But it did not help. Is my technique a problem? Is the buttwink a problem?

    Here are a few videos.

    Squats with 100kg Romaleos 4


    Squats with 100kg belt and Romaleos 4


    Squats 120kg belt and Romaleos 4 trim8B7E35FC-E703-498C-9625-F2C840E8B0CC

    Squats Flat Shoes and Bar only 1 trimA1875A6E-D3C6-4C7A-AD35-5895F4319A30.MOV

    Squats Flat Shoes and Bar only 2 trim1E9F27FF-E8DA-4ACC-855C-1EA48D2F8FC0


  • #2
    Hi, here are some links that should help:

    Normal Movements of the Low Back During Squats and Deadlifts
    it does not appear that humans can avoid flexion-extension of the lumbar spine past the “neutral” zone during many exercises. Fortunately, this does not appear to increase the risk of low back pain
    Pain in training: What do?
    The obsession with rigid technical perfectionism stems from the traditional “body-as-machine” narrative, rather than from an understanding that humans can adapt to an enormous variety of movements and positions when dosed and loaded appropriately
    It is difficult — if not impossible — to establish physical positions that are inherently “bad” across the population (note: cadaver studies are not helpful here, since corpses can’t adapt). Given the lack of evidence to support claims about inherently dangerous positions or movements, and given the global problems of physical inactivity and musculoskeletal pain, we would prefer not to perpetuate negative expectations and perceptions of threat associated with physical activity and exercise.
    4 Steps For Managing Pain In The Gym


    • #3
      Okay thanks for the links.

      So the takeaway message for me is, that flexion-extension of the lumbar spine is okay and has nothing to do with my pain.

      And for my back pain I should work around with Squats Variations that does not hurt my back i.e. Boxsquats etc.

      And what about my whole Squat technique? Is this okay?


      • #4
        The goal while training is not zero pain, the goal is to keep the pain to a tolerable degree that does not frighten you, but instead allows you to build confidence tolerance. Were those sets with the empty bar accompanied by intolerable pain. There is probably a reduced load you can squat with in addition to using variations that allow you to work at a higher intensity and keep pain levels tolerable.


        • #5
          Okay that makes sense. I have no pain yesterday till 120kg but I stopped there because I‘m a little angry.

          but overall do you see anything really bad about my Squat technique or is it okay?


          • #6
            Originally posted by M-Love View Post
            Okay that makes sense. I have no pain yesterday till 120kg but I stopped there because I‘m a little angry.

            but overall do you see anything really bad about my Squat technique or is it okay?
            Nothing really bad, I'd probably want your elbows down. From this elevated camera angle depth is hard to see, but you might want to take another video to check. Also, no pain until 120kg makes me think you're in a pretty good place, injuries and the rehab process can be frustrating but if you can embrace the process of slowly building your tolerance it can be a rewarding experience full of its own little victories.


            • #7
              This article from the docs should help

              So you’ve been training, but have started experiencing pain. This is an extremely common experience that we get asked about on a daily basis. Essentially, the question is “Doc, what do I do?” Before we begin, we should point out that this will not be a philosophical magnum opus on pain and the human condition.