Video instructions and help with filling out and completing When Form 2220 Resolve

Instructions and Help about When Form 2220 Resolve

What's up guys jeff cavaliere athleanx.com another video for you today to cover the butt wink we know it's one of the most characteristic flaws of a squat especially the deeper that you get but what causes it and more so what can you do about it first of all let's take a look at the butt wing for those of you who aren't familiar with it as you can see when I'm going down into the squat all looks good I've got a nice proper arch in my lumbar spine my butt is back but when I hit a certain depth there's the wink the weight comes from the pelvis changing position from an anterior tilt into a posterior tilt but you can see as I come back added that I can pretty much immediately reestablish that positioning again the proper position back into into an anterior tilt so what's the issue I can tell you right off the bat guys it's not a strength issue matter of fact strength issues more so when your knees cave in at the bottom of a squat basically to help give you a better mechanical advantage to push out if you have weak quads but that's not what's happening here what's happening here is we're getting this again change of the pelvis position and I can tell you it's more of a mobility or flexibility issue so let's take a look at the board as we all know here as a PT I like to look at things like a kinetic chain because that's what we are we're one smooth kinetic chain from the point of contact with the ground to us however tall or however long our limbs are and all of our forces ride up and down that kinetic chain so when there's a dysfunction like there is with the butt wink here in the pelvis you got to learn to look above and below always the side of this function because that's usually how you find what the problem is I can tell you in the case of the butt wink that 90% of time the source is going to be here below and namely in the hamstring length so as you see on this diagram here we've got two versions we've got an anterior tilt we've got your proper arch in your back at the bottom of the squat and then you've got your posterior tilt we our buck curls under at the bottom of the wink here on this side the main difference here is the attachment of the hamster I'm going to show you here my hands in one second the hamstrings will attach to the back of your pelvis here the internal tuberosity way back here and then up around your knee so you can see that those two points get farther and farther away at some point there's a point of no return and if you can't you're either going to stop going down into your squat or if you're going to continue to go down then it's going to have to shorten that distance because the tension is too great it can't it can't withstand that tension anymore so you're going to give in usually our body will do just that because it's very smart it's going to give in that's what happens here you're going to shorten that distance so let's take a look at my arms here if this arm here represents my low back and then my butt out here okay with the attachment of the hamstrings at the end and this arm represents my femur so here I have in the bottom of a parallel squat or lower butt right to right through the bottom of the squat if these distances between this elbow and this elbow these are the attachments of the hamstrings right along here elbow to elbow you can see that if I reach a point where I had no longer have any more flexibility left in that hamstring what happens that posterior tilt here good arch with my low back care going down going down can't get there any more posterior tilt to the pelvis now I just brought this point a lot closer to this elbow I relieve the tension on that hamstring muscle and now I'm good to go now as I come back out of the squat and I'm lifting up I relieve the tension on the hamstrings again now look okay now I can get back into that anterior tilt again because there's no longer any stress on the hamstring so we don't want that to happen we want to make sure that we're stretching our hamstrings and that we're doing it at an anterior tilt position I cover this in another video guys if you haven't seen it watch this video right here I show you how stretching your hamstrings just because you're bending down and touching your toes is not the equivalent of stretching than the right way if you want to make a change if you want to eventually get rid of a butt wink you've got to statically stretch your hamstrings usually at night like I say before you go to bed if you want to have an impact on the length but you got to do it at an anterior tilt position if you want to have any impact on your ability to squat without winking again here's the video watch it if you haven't seen it secondly to wrap up the video I've said that there's always two causes above and below above we can have a thoracic extension issue that means that I can't maintain the proper extension through my thoracic spine so what happens we know that sometimes as we go further and further down that we start to round forward because we don't have the ability to extend that's why overhead squatting is a lot harder to stay upright that is