 Today we're going to talk about squatting and how to fix your butt wink while you're coming down, okay? So what is butt wink? To me I look at the the spine first So when I'm doing this you see people set up really proud like this and then they push their butt back And then they run out of room and they collapse like that Okay, you see all my hips tuck underneath me and then they come back up like this Okay, so what's going on there? To understand we got to talk about the spine So the spine has these normal curves, right? My upper back here should be curved like this as I'm facing the camera My neck should be curved like this as I'm facing the camera and my low back the same way So what happens when people are really trying to set themselves up? They're trying to get tight they're trying to get their chest up so they don't collapse under the weight What that does is it reverses that curve and so now my upper back instead of looking like this looks like this and it has this extra arch and Since everything is connected The other parts of the spine do the same thing they flip So I Would argue that if you're having trouble with your butt wink It's not that you need to drive your chest up more to keep you from collapsing The collapse isn't happening Here the collapse is happening at your low back and your hips So what you need to do is prevent them from running out of room so quickly when I do this I lose all this room, right? I need hip flexion to come on down into my squat and if I'm here I'm already in like 30 degrees of hip flexion and then I give myself Maybe 90 more and now I'm run out now. I got nothing left. So it's got to come from my Back just like that. Okay So the fix instead of driving the chest up What we do is we let it come down a little bit A lot of people don't cue things like that But that's something that as I've worked with people over the last almost decade now That is a key Factor in pretty much everybody Okay, there are a few people who will collapse like this and if you're collapsing like that I want you to stick your chest out, but if you're having butt wink chances are your chest is too big Okay, I want to tell you a story So I was assisting with an Olympic weightlifting course a USA weightlifting course and there was one guy We were lifting with just dowel rods, right? He's learning the snatch so the snatch starts down here You push yourself away from the ground you bring your hips forward you stand up you jump in your shrug And then you catch the weight usually all the way down here and then stand all the way up this dude One or two hours in to this day and a half long course Was exhausted. He was absolutely exhausted. He did not pick up a bar the rest of the day maybe Once or twice, okay, but he could not participate anymore And you know why it's because this is where he was and the whole time he was here He was driving his chest up trying to get this stiffness to pick up a dollar which weighs like five pounds That strategy is an effective for picking up something really light and it can be an effective for picking up something really heavy If you're overcoming that position like this Okay, so instead I Like to set up with an exhale that helps me bring my ribs down and back just a little bit I don't want to chest in cave. I just want ribs down and back a little bit Hang on to that while you squat and that but wink goes away