Tag: squat (Page 1 of 3)

Three pictures showing a green checkmark next to a good squat with full depth, a red x next to a reversed spine butt winked squat, and a red x next to a round back butt winked squat

Butt Wink – what it is and how to fix it

December 8, 2021 / lancegoyke / 0 Comments

tl;dr on butt wink

To fix butt wink, follow these rules…

Make sure the knee, hip, and ankle can bend; if they don’t, limit squat depth

Squat with a neutral spine and whole foot pressure in the ground

Consider priming good technique by using a heel elevation or weight in front of the body like in the heels-elevated goblet squat

Lower training volume if fatigue negatively impacts technique

Keep training weight reasonably challenging so that exercise technique remains at minimum 90% perfect

Is Ugly Technique Inevitable?

October 9, 2019 / lancegoyke / 0 Comments

“PRs aren’t supposed to look pretty.”

Is that true?

Am I supposed to look like a fidgety squirrel on all my heavy sets?

Are we doomed to biomechanical compensation every time we try to push strength?

Lance Goyke doing a 1-arm seated cable row

Getting Huge While Moving Well

July 12, 2019 / lancegoyke / 0 Comments

I just saw a comment on one of my daily YouTube videos that shook me.

It’s not that it was particularly scary or outrageous… it just reminded me so much of me.

How do you get huge while nursing your body? Is it even possible?

How do you treat that nagging shoulder/elbow/hip/back/etc but still have fun in the gym?

How do you sweat and make your muscles burn when you feel indefinitely injured?

This post is probably the most existential topic I’ve ever covered. It addresses the questions I’ve been pondering the most for the last decade.

Your Form is Bad Because Your Mind Is Weak

January 29, 2019 / lancegoyke / 0 Comments

Have you seen asymmetry in heavy lifts? The bench press where the sternum turns to the right. The squat where the left knee and left elbow stick out to the side. The deadlift stuck over on the right foot.

These happen. Often. If you haven’t noticed them, look out for them. It’s actually pretty cool.

But as a trainer, it’s frustrating. I can’t train you into that asymmetry. I can, but… what good could that possibly do? Now I have to stop you when I start to consistently see that.

But I’ve seen people shift over there almost immediately. I mean, like, rep two out of twenty. They know how to do the exercise, they just can’t. Their brains won’t let them. Why? Because ‘dey scared.

Learning How to Fix Lifting Technique

January 14, 2019 / lancegoyke / 0 Comments

Humans are complex, and movement can be complicated. Why does your client always bend over when they do squats? Why do they do that weird thing with their back on some days? How can they understand it more simply?

Fixing movement is simple: make the wrong stuff look right.

Okay, smart guy, but how do I know what is wrong?

THAT’S the hard part.

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