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The seat is a fantastic exercise that can be adapted and scaled
in infinite ways to produce different results ranging from increasing
maximum strength and power to improving mobility
and balance.
One of the most common failures when you perform the seat is the Butt Wink that occurs when an excessive rounding of the lower back is produced by descending to the lower
position of the seat. This posture reduces the body's ability to develop
and transfer strength.
The problem is not that the hips move forward, but that the lumbar
spine passes from extension to bending (in many cases with an additional load placed on top) which
could cause a disc hernia or problems in the sacroyal joint due to the
increased demands of stabilization in the support ligaments.
A common belief is to squeeze the problem to tense
ischiotyhobials that in the lower position of the
seat do not allow the hip to slide back naturally and
end up pulling from it forward as you descend into the movement.
However, in the lower part of the seat, the knees are flexed
and the tension in the ischiotypals is greatly reduced.
In my opinion, the area that is most tense are the glutes (including
the piriform and the major aductor).
Before deepening in causes and solutions, it is important
to note that a small amount of lumbar bending is inevitable, especially when a deep seat is made.
When we speak of the Butt wink, we refer only to when a lot of bending occurs, carrying the lumbar
column near its final range of motion.
An important factor that intervenes in the limitation of the depth of
the seat is the depth of the lobe of the hip. It is a biomechanical factor that
depends on the athlete's genetics and cannot be solved without surgery.
In greater depth, the seat is more resistant and stable to create power in the upper position but will end up creating contact between bones in the lower position of the seat preventing
the depth in the final range.
The depth of the acetabulum is important but also where it is located in relation to the axis of rotation of the pelvis.
When the acetabulum is in an advanced position (anteversion) the possibilities of bone-to-bone contact are reduced at the bottom of the seating.
When you are in a delayed position (retroversion) the deep seat is
almost impossible to perform.
In addition, depending on the angle of the femoral neck
also varies the lateral or rotational motion capacity.
When the angle is very vertical, it increases the possibility of bone contact compared
to a more horizontal angle.
Inclination angleThen with a deep hip joint, a retroversion acetabulum and
the coxa valga femoral neck, it is difficult to make
a deep seat.
How does the Butt wink work out?
To correct the Butt wink, the first step is to observe the pattern of the full seat and
find out the cause instead of doing random exercises and expect it to improve.
The problem may be due to lack of joint mobility or motor control failures.
On quite a few occasions, the failures can be observed in a simple air-seater quickly determining the origin of
the problem:
♪ The athlete starts the movement with the column in neutral position and performs a
lumbar pelvic bend while descending before reaching the lower
position. It's a motor control problem.
♪ The athlete flexes the column in the final range of motion. It
is a problem of joint mobility or motor control.
CONTROL MOTOR
The first thing is to adopt the correct position of the seal.
The positioning of the feet can determine the position of the hip in the seat.
For example, a longer femur in proportion with the lower member forces to increase the distance from the feet.
Another cause that can cause the Butt wink is the lack of activation of the glutes.
The weakness of this glutea musculature causes the pelvis not to
be stable enough to maintain the neutral column. This is observed when the athlete takes the knees inside
in the lower position of the seat and rounds
the spine. To activate the gluteum, try to take your
knees out and on the other hand train the musculature.
To improve motor control we can employ a progression of exercises that teach
the athlete how to keep the column in a neutral position and how
to block the Core during the seat.
The easiest starting point is the Quadruped Rock Back, where the
athlete mimics the seat pattern and learns to keep a neutral column in a reduced gravity position.
Place in quadruplecy by maintaining a neutral lumbar position with a flat back.
Then slug to the heels to see where the hip reaches beyond 90 degrees
and rise again keeping the neutral column. You can support
the elbows to reduce the torso inclination (not imitating a seat).
From there, you can go through to perform a Globet Squat,
as holding a weight in front of the body moves the center of gravity forward
and allows you to maintain a neutral position of the
column with relative ease.
It can also be combined with isometric and eccentric,
which help you feel and recognize the position during the seat.
Go down to the bottom of the seat for 8 seconds and hold the lowest
position for 5 seconds before you get up explosively.
ARTICULAR MOVILITY
When mobility is limited, it needs to be worked. To perform a good seat, the right
mobility is required in hips and ankles.
TOBILLO MOVILITY
When the goal is to improve the specific mobility of the seat,
the first place to start is always the ankles. The bending of the ankle is a basic requirement
to perform a seat correctly.
In position on the knees, place the foot at a hand away from a wall or drawer and try to
touch the wall with the knee holding the toes of the feet pointing forward and the heel supported on the floor.
When you do not get to touch and stiffness
is found in the previous part of the ankle,
there is joint stiffness. When the restriction is at the back
the limitation is found in the Achilles/Silver tendon.
In this case, the mobility of the ankle needs to be addressed.
DRAFT MOVILITY
Then we go to the hip. The first step is to evaluate
hip bending. In a supine cubic position, try to put
your quadriceps in contact with the abdomen. If you get it,
you have enough hip bending to perform a deep seat without flexing the spine.
Then we will evaluate the internal rotation (the foot moves out) and
the external rotation (the foot moves in) with the hip flexed at 90 degrees.
The target is 30 degrees of internal rotation and 45 degrees of external rotation. We will find
great variations in this rotation range of the hip.
The rotation of the hip is basic for any other movement.
The evaluation allows you to see which direction you may need a little more attention.
Here is a stretch to improve overall hip mobility. Place the right hip in bending and the left in extension and make circles
looking for possible restrictions.
Another good exercise for athletes who lose control of position at the bottom of the seat is to make the seat on a drawer.
Place a drawer or ball at the approximate level where
you lose position and sit on the object. Keep the tension all over
the body to keep the alignment and slightly lift the glutes of
the object for a few seconds before sitting and repeating.
Another thing you can do is increase the heel
height to reduce the hip bending.
When you can control the Butt wink and you want to deep down the cool seat, but when there is a nuisance
it reduces the range of motion.
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