Tip Fix That Butt Wink Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Fix That Butt Wink Do you tuck your tail when you squat Not good Here s how to fix it by Tom Morrison February 13, 2018September 22, 2022 Tags It Hurts Fix It, Powerlifting & Strength, Squat, Tips, Training Don t Wink At People in the Gym "Butt wink" means that your tailbone tucks under in the bottom of your squat. This can be very subtle or quite a dramatic tuck. Your spine bending in that way whenever you have a heavy weight on your shoulders is not a good thing. It's one of the leading causes of disc problems and injuries. In a lot of cases it's not a mobility problem; it's actually a squat technique issue. If you're so focused on relaxing your hips in order to get a low squat, you're missing the point of correct bracing technique. Trying to reach a full depth squat without bracing properly is a recipe for disaster. The cue of sending the hips "back and away" can be very dangerous if misinterpreted. A better way to think about squatting is to focus on what your core is doing and to pull yourself down using strength, not relying on flexibility. Your goal should be to own every position that you do. If your spine feels strong you'll have access to the true power of your legs. Try this the next time you're squatting: Keep your lower abs engaged as you would when you're correctly doing a plank. Pull yourself down with your hips while maintaining that plank feeling. Pause in the bottom and make sure you're still active. It should almost feel like your hips are "tighter," but this is actually a stronger position. Drive back up by imagining you're pushing the ground away and keep your shoulders as upright as possible. Repeat with different squat depths and different levels of tension. Record yourself from a side view to check for any extra movement around your lower back and pelvis for your varying depths. Think about which of these positions would be safe to load up and which would not. If you can't squat correctly with an empty bar, you're just not ready add weight. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Interval Training on the Rowing Ergometer The rowing machine may be the best conditioning tool out there for strength athletes. Here's how to use it. Metabolic Conditioning, Metcon, Training Eric Cressey July 25 Training Thib s Quick Tricks Magnum guns, bowling pin forearms, and a Herculean torso, all in one article. Arms, Bodybuilding, Training Christian Thibaudeau May 19 Training Tip Cambered Bar Row For greater range of motion in the contracted position, try a cambered bar. Back, Bodybuilding, Exercise Coaching, Tips John Meadows October 6 Training 6 Challenges You Must Accept and Beat Think you're an alpha male? Here are some brutal challenges that might make you feel like a poodle. Wearing a pink bow. Challenge Training, Metcon, Training Dan John March 3