Hip release or
butt wink?
Years ago I read an article about squats. Bill Kazmaier
wrote about giving up the hips. Recently a young lifter asked me about “butt
wink”. I looked into it and have read a lot of blog posts from others talking
about “butt wink” and this name is cutesy for giving up the hips. Strong
athletes and everyday people need to understand giving up the hips to squat
well. One blog post I found looking for the article about giving up the hips
paraphrased, carelessly, what Kaz. said. He called it “giving up the back”.
Whoa there buddy. I reword things all the time and I always look to state the
intended meaning.
We do not give up the back at any time during squats. When
we sacrifice the hips after running out of hamstrings flexibility it may appear
that the back has been forfeited. It has not! The very lowest portion of this
structure must be released to gain full depth on squats. The vertebral basis of
transferring forces however is never relinquished. I say we must seek quadruple
extension rather than triple extension. The ankles, knees, hips, and back
extend during a squat. Back strength is necessary for keeping the bar in time
with hip extension. It should never be passive. Too many times I have heard
that we must stabilize the back. WAY TOO PASSIVE! Lift the bar with the back as
well. It must be active. We must constantly interact with the bar.
The bottom line is when we reach posteriorly with the hips
to descend on squats we must extend the back so as to keep the system
contained. Said differently, we must keep the bar over our base of support at
all times. Imagine a box drawn around your feet once they are set. The center
of the barbell must remain above this box to lift most effectively. Strength is
developed lifting things efficiently. Support structures or corrections may be
made travelling away from this orientation. Support and assistance movements
are in place to keep things close to our base of support. Move from your center
of gravity (center mass). This is the design and we are not qualified to
redesign anything.
Look at an anatomy chart. The hamstrings originate from
above the hips. Tight hamstrings? Tight hip flexors from sitting most of the
day? Sore lower back? This is why. Full squats allow strength development
throughout the intended range of motion. Neglecting this intended range of
motion disallows further expeditions through the entire range. We lose mobility
or flexibility. Going through the full range of motion without weight is great.
Going over this range with additional weight is superior in every way. The
hamstrings run out of elasticity before the hips are at full depth on proper
squats. We must allow the knees to go forward slightly and shift the hips
closer to the base of support to allow full depth squats.
Protect the knees, protect the knees is the battle cry.
Coming out of the bottom of a squat requires hip, leg, and back strength; in
this order. The hips lift the weight. The legs push the hips back at the same
rate the hips are extending. This optimizes leverages. The back extends
constantly to contain the system. Nothing is passive or merely stabilizing during
full body movements. Everything is participating as actively as possible. I
would rather lift like this than staying “tight” all the time. Be proactive moving
through this world.
There are many considerations squatting. The rack, bar,
head, shoulders, back, hips, legs, midsection, knees, ankles, feet and hands to
name a few. Set everything up to lift the heaviest weight possible. Lifting
heavy is relative to your life. If you want to be healthier lift heavy every
once in a while. At least five times per year. Train as if you want to be a
strength athlete three hours per week. Do three hours of cardiovascular work
each week. Spend three hours planning your meals and you will be very healthy.
This sounds like an investment to me. How much is your health worth
monetarily?
Take the weight from the rack with a set-back. This means
the back and posture do not change significantly. Always bear weight through
the hips. Consider everything else a support structure. Place the feet shoulder
width after stepping clear of the rack. Once the feet are set take a deep
breath and start down from the hips. The back is maintaining the bar over that
imaginary box around your feet. The hips reach backwards. The head is facing
the wall in front of you the entire time. Never look down and never look up. If
you happen to look down when the hips achieve full depth looking up will
correct this lack of proper back extension but only because you looked down.
Once you reach 68-86% of depth the hips need to open and the knees need to
shift forward ever so slightly and maintain an upright torso. Drive out of the
“hole” with the knees driving the hips back at the same time the hips are lifting
the weight. The back is containing the system. Drive the chest up from the
hips. Drive the hips back from the knees. Lift the chest with back extension.
This is highly coordinated. It does not need to be dangerously heavy. Control
all weights and work to improve the weights you can control.
Most accidents and injuries squatting take place into or out
of the rack; be cautious. Take your time setting up and re-racking the bar.
Never take your feet far from the platform. Dragging the feet is safer than
stepping up and down with additional weights. Setting up is invaluable. Be patient setting up on squats.
The squat is a hugely beneficial movement for athletes and
everyday people. Everyone diligent enough to train their body should spend
roughly 20% of training time on squats. Squats are strength builders. Strength
feeds all aspects of physical fitness. Some friends of mine from childhood were
gathering for a happy hour a few weeks ago. One asked me what I was doing. I
told him I continue training people and I have a blog. He asked the topic.
Another friend said “weightlifting”. Yes, I do write about weightlifting. There
is much more to strength and conditioning than weightlifting. Weightlifting
should be part of training. Do not spend more time on any aspect of training
than strength. Strength affects everything else more directly.
Give up the hips squatting. Do not give up the back
squatting. Go deep on squats or go home.
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