A Squatting Double Standard: Is the Butt-Wink Okay in Pistols?

Rounding your lower back during squats can cause pain and injury. So why is it allowed during one-legged squats?

The “butt wink” is a colloquialism for when the pelvis tucks under at the bottom of the squat. Research indicates that allowing the lower back to go into flexion makes it is more difficult to avoid staying out of flexion in other movements (i.e., butt winks before deadlifts could be dangerous). The rounding of the lower back can also aggravate pain and lead to injury.

 

 

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Reflections on Being 30 (And the Dumb S*#! I Did in My 20s)

I’m far from old, but so far thirty feels much different from my twenties did. In fact, it feels better.

I turned thirty in April. While I’m far from old, I can feel the difference in my body compared to ten years ago. Some joints are achier. I stay hurt longer. Weight comes off more slowly. Hardly insurmountable obstacles, but they’re there. But despite the noticeable (and annoying) changes, I’m in better shape now than I was ten years ago – thanks to a little perspective and a lot of experience.

 

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Killer At-Home Leg Circuit Workout

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 killer leg circuit workout at home tone tighten
It’s leg day today!! Think you need a lot of expensive equipment or gym membership to sculpt strong, lean legs? Think again! This workout is going to be a roaster – I’m not gonna lie. We’re going to throw a lot at your legs – both sets and exercises. The key principles here are going to be mixing things up and basically coming at your legs from every angle possible. We’ll hit every major muscle group, and then hit it again and again! Excited? I thought you might be!

Looking for more great workouts like this one? Our smash ebook, the “8-Week Advanced Workout Guide“, takes your results to a whole new level! Over 75 workouts to push you harder and yield incredible outcomes! Learn more here!
advanced workout guide ebook 300x150
 Equipment needed – NONE! Just your own body weight and a killer desire to shred! (If you’re dying to do more you can hold a pair of dumbbells for most of these exercises)
 
The Workout
 (Scroll down for videos and descriptions of exercises!)
killer leg circuit workout at home pinterest
Jumping Jacks50 reps
Great way to get things warmed up!
jumping jack
 
Bodyweight Squats30 reps
Knees over toes – go as low as you can go!

 
Pulse Squats30 reps
Small squats through the middle of the motion – not all the way down, not all the way up
squat pulse exercise
 
Side Kicks30 reps on each leg (60 total)
Focus on the muscle contraction – not the height of your leg! You should feel it more in your butt than the front of your hip.
side kick exercise
 

Speed Skater Lunges30 reps each direction (60 total)
Great way to follow up side kicks as we totally tap out the glute med (side of your hip)

 
Pulse Squats30 reps
Because I don’t know if you loved them enough the first time!
squat pulse exercise 

Single Leg Deadlift30 on each leg (60 total)
Keep your back straight, hinge at your hips, and focus on squeezing the glute to come to upright

 

Squat Jumps30 reps
Good form – knees over toes and try to land as softly as possible

 
Pulse Squats 30 reps
Sorry (not really sorry)! Your butt will love you for this, I promise! You got it!
squat pulse exercise
 

Jump Rope60 reps
Even if you don’t have a jump rope, going through the motion is still a great way to make sure your calves feel it like the rest of your legs are by this point!
jumprope1.jpg

 
 
If you’ve got the time and if your legs have it in them – run through the whole circuit again (I told you we would roast them today)!
  
 
Make it happen,
 
Jared

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Pregnancy and Exercise: 4 Findings From Recent Studies

Pregnancy poses a challenge for research, but there are plenty of studies out there supporting the benefits of exercise.

Pregnancy poses a unique challenge for scientific studies. As noted in an article in Women’s Health Issues, pregnant women are often excluded from scientific trials and studies due to the complexities of pregnancy and the increased risks to mother and baby (not to mention higher liability).

 

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Pregnancy and Exercise: 4 Findings From Recent Studies

Pregnancy poses a challenge for research, but there are plenty of studies out there supporting the benefits of exercise.

Pregnancy poses a unique challenge for scientific studies. As noted in an article in Women’s Health Issues, pregnant women are often excluded from scientific trials and studies due to the complexities of pregnancy and the increased risks to mother and baby (not to mention higher liability).

 

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Survival of the Survivors: The CrossFit (Hunger) Games

As the 2015 CrossFit Games season wraps up, it is safe to say that the arena is starting to look more like a dangerous carnival than a competition.

In 1965, daredevil Evel Knievel made his first motorcycle jump, jumping his bike forty feet over boxes of rattlesnakes. In 1974, he attempted to jump his “skycycle” over the Snake River Canyon, three quarters of a mile across.

 

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