Tell me if you've ever had this shouted at you: "Go lower. You'll also hear it referred to as "posterior pelvic tilt" or just "pelvic tilt," and when it's severe, it can be bad news for your lower back.You can see people do everything they can to avoid butt wink.Carrying a heavy load—or even a relatively light one—with the lumbar in flexion is unquestionably dangerous.However, many form-sticklers and fitness pundits start cringing the moment they see any pelvic rotation in the bottom position of the squat.But, just like passing the knees over the toes, pelvic tilt has gotten blown way out of proportion.
That's right: You can be a strong, mobile athlete squatting with good form, and you'll still experience some degree of pelvic tuck at the bottom.Look at any Olympic lifter, or any of the strongest athletes who use full-depth squats, and you'll see their back will slip into a neutral spine position at the bottom.They start their squat with crazy overarched backs, most commonly.Or they pull out of a perfectly good squat at the slightest sign of pelvic tilt, beat themselves up about it, and try every obscure assistance exercise that's ever been mentioned in a forum post. Yes, it's important to achieve good levels of flexibility and joint integrity, particularly if you're moving heavy weights in a complex movement like the back squat.
Their heart is usually in the right place, but they often cry "flexion" when the truth is closer to "neutral." Bearing a load with a neutral spine is safe and doesn't negatively affect strength.
And some degree of butt wink is necessary to come out of back extension and into a neutral position.