Butwink on Squats

[groovy]

Hi all. For the first i had a mate come along to train with me and while we were doing squats he mentioned that my butt tilts a bit when coming out of the hole at the bottom of my squats. (on the heavy squats, well for me nyway).

I googled the issue and some say its either my hams or glutes are the problem. So far, im doing the below:

1) Stretching hams and glutes

2) Concentrate on form during the squat trying to keep the back tight

3) Doing the Agile 8. ( http://www.elitefitness.com/forum/weight-training-weight-lifting/warm-up-your-hips-agile-8-a-631289.html )

4) Also noticed that my hamstrings are weaker compared to my quads.

The butt tilt doesnt hurt at all.

Also i foam roll hamstrings, but it doesnt seem to make much difference to flexibility.

What are some good stretches for hams?

Is my assumptions right? Is there something else I can do?

Cheers.

[Shutupandsquat]

Youtube the stretches. Otherwise, just go lighter on squats in the mean time and focus on technique. I find having the bar across the rear delts helps me sit into it more, but I don't even know where you have the bar at the moment

[groovy]

Thanks ill have a look. i do high bar squats, the bar sits across the rear delts.

Whats usually the cause of tilt on squats? or is it a combination of the things.

[Chemo]

How tall are you bro? I'm like a two legged spider, pretty sure I wasnt build for squats lol.

I assume the "butt wink" is like a tail tuck.

I do the same thing when I squat below parallel or A2G, and when I forced "good form" I injured myself lol, funnily enough it wasn't a back injury it was my knee!!

A way I've found to still train with the issue and the through the injury is widening the stance on squats and not going quite so low, just under parallel on max sets, A2G on easier sets. My phsyio told me to work a lot on the glutes and get some stretches and lighter weight full ROM rehab going. So rack pulls, straight leg deads, putting a pen inbetween your knees and trying to hold it in the air. My fav was getting in a leg press, loading with decent weight and whilst bringing the knees in, deep breath in and force your lower back into the seat focusing on the glute activation. You get a good stretch in the hams, and it was working my lower back, so obviously there is a flexibility issue there for myself.

Perhaps go see a physio as a once off and get them to give you some advice