Go ahead and now find out …
This combination is found in foreign literature on the anatomy of squats, and means the pelvic tilt down. One of the consequences of such a slope – loss of stability of the lumbar spine. If the lumbar spine “stands” in a bent position, the intervertebral discs get a lot of harmful load. The butt wink manifests itself in the fact that the pelvis begins to rotate backwards when the athlete passes the parallel position in the squats.
This is what a butt wink represents in theory and practice.
butt wink twisting pelvis
Butt wink (twisting the pelvis under him) can also manifest itself with an absolutely correct squat technique, since reasons for its anatomical.
In particular, the following reasons contribute to the manifestation of such twists:
specific anatomy of the thigh. A deeper fit of the hip joints reduces the available range of flexion of the hips. The athlete cannot crouch deep enough;
stiff (not flexible) large adductor muscle. The density of this muscle limits flexion and abduction of the hip, it will pull the pelvis back at the lower point of the squat trajectory;
stiff (non-flexible) ankles. Reducing the dorsiflexia (mobility) of the ankle causes the thigh to bend more forward, which leads to the “exit” of the thigh from the range of motion.
It turns out that the correct squats are not done at the behest of the coach or viewed information from youtube, read from the book or even from the article [ how to squat ] your favorite AB project. Correct squats are squats in accordance with their anatomical features, so study yourself and form your own unique (different from the classics) squat technique.
Well, we voiced and sorted out the problem, now let’s talk about correcting the situation.
If I am anatomically special / special, how do I learn to squat properly?
It should be understood that you and your anatomy you can not alter: the depth of the hip joint, the angle of inclination of the acetabulum or neck of the femur, the diameter of the neck of the femur – all this is structural factors, and stretching, massage, you are not helpers here. No, you need to do it (stretching) , but it is extremely rash to rely on her hopes that she will redesign your squats.
Regarding the increased mobility of the ankle, recent studies (Kim et al. 2015 ; Campos et al. 2016 , Korea, USA) confirm that an increase in mobility of the ankle affects the squatting mechanics – an increase in the ankle range (ROM) can reduce back flexion. Therefore, to improve the mechanics of squats, it makes sense to practice programs to improve the stretching of the ankle.
Raising the heel with the help of special weightlifting shoes for squats (weights with a heel) or putting pancakes under the heels – all this can straighten your squats.
Summing up all that was said on the butt wink, we will form visual basic solutions for improving the squat technique:
how to fix squats
Actually, on the agenda of the article we have left to close the last question …
Barbell squats: depth, width, moments. Research
How deep should you squat? What is the best way to set legs? These and other questions have long been unequivocal answers. Let’s take a look at them and start with …
№1. Squat Depth
Numerous studies have reported that the best, in terms of muscle activation, the range for squats is the angle from 90 (parallel to the floor) to 135 degrees (see the image, clickable) .
boom squats, depth squat, study
The EMG of the muscles increases as the depth of the squat increases. However, “booty to the floor” is not worth squat, because this imposes increased loads on the cruciate ligaments (in particular, the back) of the knee joint.
№2. Width and moments
Staging of the legs and arising in the joints (ankle, hip, knee) moments were studied in a study led by Professor Escamilla RF (US Med Sci Sports Exercise, 2001 ) .
Volunteers (10 men and 10 women, aged 30 to 40 years) were divided into three groups depending on the width of the squats:The researchers measured moments of the knee and hip joints, as well as shoulder strength at various magnum pump xr points of the squat. The most important measurements occurred: at the lowest point of the trajectory, at 90 degrees of bending of the knee and at the point of the minimum speed of the rod.
Here are the data that was obtained:
squats, leg width, moments and shoulder strength, research
Findings from the study (voiced and related by Muscle PHD Academy, 2009 ) :
most of the biomechanical differences between the three squats groups turned out to be narrow and wide positions;
compared with a narrow setting at 45 degrees and 90 degrees of knee inclination (KF) , the hips were bent by 6-11 degrees more;
wide-set squats showed high knee moments at all three points of the squat;
squats with narrow stops are better (than other racks ) isolate quadriceps;
squats with a wide statement of the feet better (than in other racks) load the buttocks. On average, 1.5-1.7 times than with a narrow and 0.8-1.2 times than in comparison with the usual setting.
In general, in the course of analyzing numerous studies on squats, one can say that their ideal variant does not exist, i.e. asking which squats are best is incorrect. Each type solves its problems by combining them (width of setting feet, depth of immersion and other parameters) you will achieve a better shape of legs / buttocks, rather than sticking on one thing (even if you are very much loved) .
Actually, this was the latest information on the topic notes, go to …