19 Apr Is Spinal Movement Safe During a Heavy Squat?
Article Rundown
- My thoughts on butt wink
- When is butt wink a problem?
- When is butt wink safe (if ever)?
- Final thoughts: You make the call!
Is Spinal Movement Safe During a Heavy Squat?
When it comes to heavy squatting, one of the most debated topics is whether small, “natural” movements of the spine—like butt wink—are safe. As someone who’s worked with countless lifters and back-injured clients, I want to share my stance: No, I do not recommend spinal movement under heavy load. Here’s why.
The Case for Staying Stiff and Rigid
Let’s first look at this from a performance standpoint. During a heavy barbell squat, any micro-movement of the spine isn’t just risky—it’s an energy leak. That means you’re losing power and potentially compromising your lift.
I teach my lifters to stay locked in—head, neck, sternum—all aligned and braced together. Your gaze should be steady, your core rigid, and your spine fixed. This stiffness allows for the most efficient transfer of force from the ground through the body and into the barbell. It’s not just about protecting your spine; it’s about getting the most out of the lift.
Now, if you’re asking whether “a little” movement is okay—what’s a little? What’s small? It’s all relative. A small movement to one person might be a disaster waiting to happen for someone else.
Butt Wink: Is It Safe?
Ah yes, butt wink—the infamous posterior pelvic tilt that shows up at the bottom of a squat. Is it safe? Well, it depends.
Some lifters can squat with a bit of butt wink for years with no issues. Others do it a few times and end up with SI joint irritation, disc pain, or sensitized joints. The difference usually comes down to anatomy, injury history, and technique.
Hip structure plays a big role. Shallow hip sockets (common in some lifters) allow for deeper squats without the pelvis tucking under. Deep hip sockets (like mine) often lead to butt wink if you try to force too much depth. And when your pelvis tucks under a load, that’s movement—and it could be a problem.
I’m not here to say all butt wink is bad. But if you’re dealing with pain or trying to rehab an injury, it’s something that needs to be addressed and likely removed altogether.
Safety Depends on the Individual
The word “safe” gets thrown around too loosely in this context. Safe compared to what? Walking into traffic? Sure, squatting with some spinal movement is safer than that. But is it safe long-term for your spine, your SI joints, or your career under the bar? Maybe not.
That’s why I assess every lifter who comes to me individually. If spinal movement like butt wink causes pain, we eliminate it. That might mean changing the form, altering depth, or even reconsidering whether barbell squats should be in their program at all.
Some people simply aren’t built to squat deep with a bar on their back. And no, squatting “ass to grass” doesn’t make you hardcore if it ruins your back in the process.
A Word on Dogma and Deep Squatting
There’s an outdated mindset that a squat doesn’t count unless it’s rock-bottom. That idea needs to die. Olympic lifters? Yes, they need that range of motion for their sport. Powerlifters? Sure—squat to depth per the rules. But for most athletes and lifters chasing strength, health, or hypertrophy, bottoming out for no reason is unnecessary—and in some cases, harmful.
I see too many lifters at PRS HQ in Jacksonville who’ve been wrecked by bad advice. Their CrossFit coach or online guru told them to ignore butt wink and “just go deep.” Now they’re walking through my door with SI joint issues and back pain that could’ve been avoided.
Final Thoughts: Know Your Body—and the Research
So, is spinal movement during a squat safe? Generally, I wouldn’t recommend it. Especially not under a heavy load. If you have a healthy back and your body tolerates a little movement without pain, it might not be a big deal. But if you’ve got a history of back injury—or if you’re coaching others—don’t gamble.
Dr. Stuart McGill conducted a study with 25 individuals who performed repeated cycles of pelvic movement under load—with only a 45-pound barbell. The study had to be stopped because every single participant reported back pain. If a bare bar can provoke that level of discomfort through repetitive spinal motion, imagine what hundreds of pounds could do. That should tell you everything you need to know.
At the end of the day, it’s your call—but train smart. Stay stiff. Move with purpose. Know your anatomy, listen to your body, and stop chasing depth just to impress people on the internet. Squatting is a powerful tool—but only when done with precision, awareness, and long-term health in mind.
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