The Fitness Athlete Podcast Episode 1: to flex, or not to flex?
Dec 12, 2025
They dig into the controversial 'butt wink' and whether lumbar flexion during lifting links to low back pain. The discussion contrasts low-load research with real-world heavy lifting, fatigue, and performance demands. They explore how clinicians and lifters balance evidence, coaching standards, and practical experience to manage risk and optimize movement.
AI Snips
Chapters
Transcript
Episode notes
Low‑Load Research Doesn't Reflect Real Gym Lifting
- The literature saying spinal flexion while lifting 'doesn't matter' is based on very low-load studies.
- Most included papers used ≤12 kg and low reps, so findings don't translate to athletes lifting high percentages of 1RM.
Coach Load Relative To Athlete 1RM
- Coach and clinician assess load relative to an athlete's 1RM before deciding how strictly to police butt wink.
- For athletes training at 65–100% 1RM, proactively coach breathing, bracing, and technique to minimize lumbar flexion.
Fatigue And Load Change Spinal Mechanics
- Mechanics change with increasing load and fatigue, so risk from lumbar flexion is dynamic.
- Research rarely controls for fatigue, conditioning, or percent of maximal capacity, limiting real-world relevance.