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39 comments
Uh omarl u know the article you linked is about hip socket depth not shoulder socket depth?
@omarisuf Do u have any studies showing any evidence of the correlation between shoulder mobility and the butt wink, or perhaps a biomechanical explanation?
Good work on your video, I show lifters and athletes how shoulder mobility affects hip mobility and vice versa, think if you got hip problems go to the shoulders and vice Versa I tend to cue patients/ clients to pre-stress the shoulder girdle slightly by cueing "take the weight of the bar through the palms" which takes the pressure of the barbell off the shoulder blade/spine prestressing the lats and glutes properly . but like you said there is other issues not mentioned but difficult to explain without being hands on with every single case
I needed this
Damn, your tight's making me gay, no homo….
"what's cracking guys" i say my knees fast ashell
thank you
awesome vid bro! Will work on this
Um I thought you were supposed to have a straight wrist grip and elbows back ….
if you do this it's only a minor fix and the main main problem will still persist and sooner or later your shoulders can only go back so far you should dynamically stretch your hamstrings so that at the bottom of the squat it isn't pulling your hips under you, it should be dynamic stretching b/c you aren't trying to stretching the muscle but give it a longer range of motion in other words you aren't using the hamstrings to their full potential until done this way. don't believe me look at Olympic weightlifters 600lb deep squats
hooray for me in neutral so no noticeable butt wink. external rotation is 90° but I'd like to push 100 so I'll be doing those stretches. thanks bud!!!
Instructions unclear. Improved my shoulder mobility to the point where my arms now face the opposite way, with my palms facing the same way as my butt.
Just stumbled upon this and I think this is my problem. Been playing around with a lower bar position and noticed increased wrist soreness and some butt wink symptoms in my lower back. Going to try moving the bar up a bit and trying these shoulder mobility things!
All credit goes to Elliot hulse…
ahhhhhhh none of this actually makes sense
This could be a point but it's even more important to really squeeze you core and the glutes in order to fix the butt wink
bumble bee butt syndrome 🙂
i see woman on instfail squatting with that butt stick out thing from their standing stance all the time,i always felt it was wrong.. this confirms it. Guess they think they isolating their glute lol.
I expected to see someone's butt winking.
7:15 Isn't that internal rotation?
This video is gold dude, you're the man
How is the first exercise he shows external rotation? He’s using internal rotation to push against gravity and just letting he weight fall to the floor for the external portion.
You ain't lying when you say that there's a lot of good info in this video. I had to watch it a couple of times and pause it many times so I could take it all in. Now I just have to go to the gym and apply it. Thanks for the video. I'm sure it will help me with my shoulder mobility and buttwink.
its not just external rotation, but tspine mobility. the 2 are linked but not the exact same. i can externally rotate very far but still have poor extension in my tspine .But you are sooo right about a LOT of butt wink coming from the top, and everybody just wants to blame the hams. I superset long hold face pulls with long stretch pullovers! perfect combo! And while u have that broomstick out you should do shoulder dislocations. Also ankle mobility can be a factor..i see u got the wedges on, that really helps. Also also depending on your relative femur length u may need to work on hip mobility so you can spread ur stance to keep a bit more vertical and also reduce wink..thats me, ape limbs! LOVE YOUR VIDS MAN, YOU EXPLAIN THINGS SO WELL AND STILL QUICKLY!
Omarlsuf, this video was fantastic. I am finding EXCRUICIATING pain in my biceps due to poor external rotation. Thank you.
compression pants aren't meant for guys to wear without shorts lmao.
Reason why I front squat
This is from upper thoracic spine motion, not shoulders really
Butt wink IS about hamstring flexibility, and is made worse by poor thoracic spine mobility and stability. What you are doing by strengthening the shoulders is really working on using the lat muscles and serratus posterior which assist with good squating posture. You can also do squats near a wall, toes facing the wall, with your shoulders at 100% flexion above your head to work on this. As you go down it will force you to keep your chest up.
For the hamstring tightness, which is a large factor for the butt wink, I would suggest using good mornings to increase functional RoM for anterior pelvic tilt
Well fucking done.
Also great channel: Athlean X, check it out.
my butt wink is bad but my shoulder mobility is good. i also have really tight hamstrings
2:22 "if you have butt wink but you have no pain, then you should be fine" umm, NO. Then you're encouraging people to keep preforming with the wrong technique. Then 10-15 years down the line when you're an old man who threw out his back because they're out washing their car, well guess what, it's all those years of bad technique compounding and catching up to you. Just because it doesn't hurt NOW doesn't mean it'll hurt LATER. This is absolutely horrible advice
“What’s cracking guys Ohm weren’t you Saw here…”
These subtitles man… 🤦‍♂️
Just do lunges who the fuck needs squats anyway
On 7:18 you are NOT strenghtening your external rotators but your INTERNAL rotators. On the way to the floor it's an excentric portion of the movement and on the way up the concentric. The standing up version was correct but you rly aren't working with gravity that well. A bit of a lean forward would make this excersise better. I'd say that the option 3 is the best since it's the one most people are capable of and can focus entirely on the movement. Face pulls can be tricky if people don't know how to engage the external rotators and they start shrugging or not doing the full range of motion for the sake of weight / reps. I am definitely not hating on the video but the part on 7:18 definitely should be corrected.
Edit: grammar
i feel like i must pay you money for these information man
Omar you are totally a noob.Butt wink happen when the person put his hands to the back squat and not in the front squat.Thats means that the spine change only on the back squat.Guys listen to me if you want to improve it try to learn pancake spilt and overhead squat and put some weightlifting shoes.Footballers need their shoes just like weightlifters.Thats it and it will take a lot of time and don't sit all the time.
butt wink my biggest problem in squatting for a long time.. back always hurt a bit after squatting for years and im only 21 so i fucked up. back finally strained and 4 months later to now I'm finally healed. went back to squatting and it doesn't hurt much any more but the fact that it still hurts means i aint doin it right it's frustrating
Magnificent Mobility! Great video! I remember when Eric Cressy and Mike Robertson collaborated on this over a decade ago.