The ULTIMATE Guide To Butt Wink (WHAT IT IS & HOW TO FIX IT)

What is it? Is it bad? Can We Fix it? These are all questions Dr. Aaron Horschig answers today!

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I often hear discussions across the internet where people claim, “butt wink is not dangerous!” If the spine was composed of “ball and socket” joints like the hip or shoulder, I would agree. But spinal joints are different. The hip joint is designed to create power through a full range of motion. Your spine is not.

Now, if we are just performing a few bodyweight squats and “butt wink” occurs, it’s likely not a big deal. There is minimal power generated at the spine during a normal tempo air squat. However, as soon as you add a barbell into the equation, things change. If “butt wink” continues under load, the power generated at the spine increases and so does the risk of injury. The more load and the more repetitions that takes place, the higher the risk.

Now does this mean every rounded spine lift will automatically create a bulging disc? Not necessarily, there are many factors that play into that discussion. Every athlete tolerates the forces of bending their spine differently. This is why elite gymnasts are able to literally bend themselves in half over and over, yet an elite heavyweight powerlifter attempting the same movements would eventually spell disaster. Here’s a great way to understand this principle.

Think about how some tree branches are slender and bend easily over and over again. Other branches are thicker and begin to snap and break in two after a few bends. Everyone’s body is different and depending on a number of factors (such as your anatomy, genetics, the amount of weight lifted, the degree of poor technique) your body may be more or less resilient to developing a disc bulge.

This doesn’t mean you should fear flexion of the spine. However, you must understand the mechanism that creates a disc bulge includes flexion. At the end of the day, "butt wink" is not optimal when we're talking about lifting technique and we should try to limit it as much as possible if sustainability and performance are our goals.
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