Training and nutrition advice
Butt wink. This happens at the bottom of a squat when your hips begin to rotate (posterior pelvic tilt), causing your tail bone to tuck under you, and essentially your lower back loses its arch.
Some people say you should have no butt wink at all, and even offer ways of eliminating it.
BUTT!!! ;) Is it really all that bad?
Dr. Quinn Henoch with Juggernaut Training Systems says that, basically, some degree of butt wink isn't that bad. In fact, a small amount of posterior tilt (butt wink) at the bottom of a nice deep squat is unavoidable.
Dr. Quinn goes on to describe a neutral spine as a range. In other words, some movement is okay, so long as you don't past the neutral spine range. Basically, there is such a thing as having TOO much butt wink. However, a little bit is perfectly safe.
Keeping a super tight core is something that will help prevent you from having too much pelvic tilt. If you are bracing correctly, you'll be very tight at the bottom of your squat. Too much pelvic tilt tends to happen for a lot of people when they relax into the bottom of the squat to go even deeper.
Different stances in your squat can also help you to reduce pelvic tilt as much as possible. Sometimes a wide stance can help. Sometimes pointing your toes out further can help. I tend to have a shoulder width apart stance with my toes pointed out close to 45 degrees. I feel good control and balance with this stance. But, everyone is different. So, some experimenting is necessary for all of us.
Well worth the watch is this video of Dr. Quinn discussing butt wink:
Questions or comments on this stuff? Leave them in the comment section!