The weight of the world is heavy on me these days. Spoiler alert: it isn’t getting any lighter.
So, I must get stronger.
I am a far cry from an elite athlete, and in no way, shape, or form am I certified to coach anyone on Olympic lifts. However, my ten years of experience in the world of CrossFit has been good to me, and, as always, I would like to share that knowledge and positivity with you.
***
I was driving home from the gym tonight, and I couldn’t figure out why I am not writing more articles about health and fitness for the life of me. It’s my other, other passion in life, but you wouldn’t know it from the two measly articles I’ve written.
A few years ago, I was struggling big time with self-worth and self-confidence. I never poured my heart out about how much I loved working out because I didn’t feel like what I liked, wanted, or needed mattered.
That’s a story for another day.
Today, we’re going to fix that winking butt of yours (and anything else that ales you.)
***
I never understood “the butt wink,” this is until it happened to me. It’s funny how that works, isn’t it?
“A butt wink is when you see the pelvis tuck under, but my lumbar curve stays locked in,” Austin Malleolo explains.
It all started when I was jumping on the trampoline with my kids years ago. I did the splits mid-air, overextended my hip flexor, made an “O” face (no, not the good one), and the rest, as they say, is history. As a part of that history, not only did I hurt myself pretty badly, I continued to work out intensely six months into the injury. I know, not smart. Finally, when I couldn’t take the pain any longer, I went to see a Physical Therapist. I never took the time until a few years ago to correct it. I suppose that’s one positive thing I can say about sharing custody with my ex-husband; I am forced into more “me” time — whether I like it or not.
So, without further ado, let’s pull on those compression sleeves and do work!
***
1.) Keep the weight on your heels and your feet on the ground.
Whatever you have to do to stay grounded — do it. For me, heavy squats (and sweating profusely in general) is my therapy. For that 1.5 hours of my day, everything is simplified for me. (As simple as 3,2,1 — Go!) I forget about everyone and everything. And, yeah, I’ll say it; I allow myself to be self-serving for once in my day. Squatting barefoot (with socks because, eww, sweaty gym floor germs) grounds me in every sense of the word. I’ve tried pricey lifters and Converse (the poor man’s lifters). Still, there’s nothing like feeling that hard ground under my solid feet, a heavy weight on my shoulders, and the confidence of knowing I am unshakable no matter what life throws at me.
What is it that grounds you? Running every morning at 5 am, writing, or doing hot yoga, maybe?
2.) Don’t sink too low in your squat position — or life.
Go to the gym if you’re feeling depressed. No, this doesn’t always work for everyone, and I’m annoyed at myself for saying it, but try it anyway. It certainly couldn’t hurt. (unless you start winking your butt too much) There have been many days where I would have laid on my bed and ugly cried for twelve-to-sixteen hours if I didn’t drag myself to the gym. So, even if my day ends in tears, hey, at least I went to the gym.
*shrug*
3.) Squeeze your butt, push your knees out, and stand up for yourself.
After two babies, I am very familiar with the infamous anterior pelvic tilt. Weakened abdominals by the extra weight from growing a tiny human may have something to do with it. Still, improper posture is a hard habit to break when the world feels so burdensome on your shoulders (or in your belly.) I get it. But your kids are older now. Shake it off, brush yourself off, tuck belly button down and in, and stand up solid like the powerhouse you are.
4.)Reset at the top of your squat and the end of your day.
Stop. Take a breath. Reset your body and mind precisely the way you need, and “3,2,1, Go!” again.
***
Yes, the weight of the world is punishing. But with a few minor tweaks to your squat and life — you’ll be stronger than you’ve ever been.
Call to Action: What is it that grounds you and gets you through your day?
“Throw another obstacle in my way, I’ll get over that one too.” — Mathew Fraser, CrossFit
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This post was previously published on Medium.
***
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The post How to Stop Your Butt From Winking appeared first on The Good Men Project.
