Fit To Hunt
Every person that I know wants to have a glorious back side. Why? Because they all want to look great in their favorite pair of jeans. They want to know how people like Kim Kardashian and Jennifer Lopez do it! So they search online and find the “best” articles they can on how to do the perfect squat. And what do you know, everyone starts squatting to get a little lift behind them. Here is the problem: most people either don't squat down far enough OR they squat too far. Yes, there is such a thing as too far, especially when talking about a healthy spine. This is where we get what most fitness
professionals call the 'Butt Wink.'
No, no. Don't be flattered. This isn't the kind of wink that the guy or girl from across the bar gives you that makes your heart flutter. This is the kind of wink that can leave your lower back debilitated for quite some time. It occurs in your hips when you have gone past a certain range of motion in your squat. This 'winking' is when you drop too far into your squat and your hips tuck under causing stress on the disks in your lower spine. Doesn't sound too fun, does it? If you answered “not at all” then you would be correct. Now the question is, how do we fix it?
As we have all heard in the past, the key to fixing any issue is addressing what the problem might be. When talking about 'Butt Wink' there can be quite a few underlying causes, but for the sake of time, I'm going to only talk about the two most common causes. These two are tightness in the hip flexors (front of the hips) and a weak core that can't help hold you upright. More often than not, when these two things begin to be corrected, squat form becomes better.
Now here's how we can correct it. When hip flexors are tight, they can keep a person from being able to sit back into their squat, keep the weight in their heels, and ultimately prevent the muscles in their backside from engaging. We can remedy this by simply adding a heel lift. Squat with heels on a pair of 10 lb plates and you will see a difference. The weights will displace your weight forward and allow you to lean back farther. It’s a simple fix. Now, you might ask, what happens when my core doesn't turn on? Luckily, it’s another simple fix. When your abs don’t turn on in your squat, it will have the same effect as tight hip flexors: you will lean forward. In order to get the core to engage, hold
a weight in front of your body instead of behind your neck. This will not only act as a counter balance to make you sit back farther but your core will turn on as well.
Adding these two simple things to your squat can be a HUGE game changer. It can greatly increase the range of motion in your squat and allow you to get deeper without that 'Butt Wink'. Will they keep you from ever winking again? No. Even while using these tools it is highly recommended to stand sideways to a mirror and watch your hips as you go down. If your hips tuck or 'wink' you have simply gone too far. My advice is to stop just before that happens. Stopping at that end range and adding these tools to your squat will keep you healthy and build that beautiful backside you've always wanted, or just use them to watch your squat numbers increase!
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by: Nick Lape of Forward Fitness
A few months ago if you would have said, “Nick, I think that there is a bit too much negativity in your life,” I probably would have argued with you and said something like, “No, there isn’t! I just have a lot of stress in my life right now,” and I would have kept on living the way I was but you would have been right. I just didn’t want to admit it. This applies to most people until they stop and think about it for a second. You might say “I don't care what other people think or say about me,” all the while living with a flood of negative thoughts inside your noggin. This is what I call Negative Self Talk and it can derail any goal or objective in your life before it even starts.
Many times in our lives we think that the reason we can't succeed in our goals is because of some sort of external source. Someone has said to you that you can't, you don’t have enough experience or you aren’t good enough. Perhaps you physically feel that you can't be successful in your endeavors. Some live on a merry-go-round of disbelief for years. And that is exactly it is: belief. Either from other people or our own thoughts, we start to believe that we aren’t good enough to be successful instead of drowning out negative statements. If we were able to do that, things will turn around for us in a hurry.
Now it will take more than one self-empowering statement to turn things around. Sadly, we all live in a world full of negativity and it's a constant battle to stay positive in our everyday lives. There will DEFINITELY be more than just one time per day, per hour, even per minute that we are faced with the choice of saying I can or I can't. However, hitting that first test head on with a, “No, that isn't going to be me today,” can start a wild fire in your mind and fuel more empowering thoughts. It will take some practice but taking action and controlling your thoughts can turn a conscious effort of positivity
into a subconscious reaction. That is where the fun starts. It is also where your life changes forever.
I leave you with one of my favorite quotes from Coach K of the Duke Blue Devils:
“Doubt kills more dreams than Failure ever will.”
If you are a person who constantly doubts themselves, pay attention to the thoughts in your brain and the words you use; especially when describing yourself. Start to pay attention to how these actions and intentions make you feel. After a few weeks, you are going to be thinking differently. It’s going to feel odd because you will have been taking charge of how you think and react to everything from exercise, nutrition, relationships, work and more.
Being in charge of your thoughts is the first step to success. Whether it is weight loss, job
advancement, relationships, or any other trial that is set in front of you, getting rid of Negative Self Talk, is the first step in achieving your most biggest aspirations in life.
You mission: Pick one empowering thought that you will use throughout the day to change the way you talk and perceive yourself.
Looking to make a change in your life?
Forward Fitness can develop a custom designed workout program complete with fitness assessment, program implementation and follow-up for only $149.99.
Call Nick at 314-FORWARD and start taking your life back today!
Contributions made by Fit2Hunt Staff!