The Lift of Champions: The Squat

I think most experienced body builders would agree that if we were forced to pick only a few of the most beneficial exercises, the squat would definitely be among them. From the beginning, this classic lift has been a staple in most competitive lifting programs. And yet still, many people have concerns about this unique exercise that reaps so many benefits. "Won't it hurt my back?" "I'm afraid it will be too much stress on my knees." "I thought that was only for competitive athletes." All of these statements are classic examples of concerns that I have heard over the years about the squat. Well, I am here to set the record straight: Squats are one of the best exercises anyone could ever perform. Let me explain why.

1. Building strength. Squats are and always have been one of the best strength building exercises known to man. The muscles of the leg, hip, and thigh are the largest muscle groups in the body. The squat is an exercise that works all of those muscles (quadriceps, hamstrings, and glutes). The adductor and abductor muscles of the hip also act as strong synergistic muscles during the squat. Squatting is also great for developing core strength as both the abdominals and spinal erectors are called into action to support the torso during the movement. A detailed instruction on how to properly perform the squat will be included at the end of this article.

2. Functional carryover: Functional exercises are those that help your body to perform real-life activities, as opposed to simply being able to operate pieces of gym equipment. Squats are one of the best functional exercises out there, as humans have been squatting since the hunter-gatherer days. When you perform squats, you build muscle and help your muscles work more efficiently, as well as promote mobility and balance. All of these benefits translate into your body moving more efficiently in the real world too.

3. Burning fat. As I mentioned before, the muscles of the lower body are the largest muscle groups in the body. Muscle is the site where fat is burned. The more muscle we have, the higher our metabolism will be, and the more fat we will burn. For every pound of additional muscle you gain, your body will burn an additional 50-70 calories per day. So not only do squats build an incredible amount of strength, they also burn an incredible amount of fat, including around the mid- section!

4. Improved mobility and balance. Strong legs are crucial for staying mobile as you get older, and squats are phenomenal for increasing leg strength. They also work out your core, stabilizing muscles, which will help you to maintain balance, while also improving the communication between your brain and your muscle groups, which helps prevent falls – which is incidentally the #1 way to prevent bone fractures versus consuming mega-dose calcium supplements and bone drugs.

5. Injury prevention. Most athletic injuries involve weak stabilizer muscles, ligaments and connective tissues, which squats help strengthen. They also help prevent injury by improving your flexibility (squats improve the range of motion in your ankles and hips) and balance, as noted above.

6. Improved athletic performance: Squats are a great exercise for athletes as well as general fitness enthusiasts. Specifically, studies have shown that squatting helps athletes to jump higher and run faster which is why this exercise is a part of virtually every professional athlete's training program.

Front Squat vs. the back squat. There has been a lot of debate over which exercise is better, the front squat or the back squat. Let me be clear: they are both great exercises and both will build substantial strength in the lower body. It has been shown that most lifters are able to squat more weight during a back squat. However, some lifters have a tendency to go overboard and try to squat too much weight, resulting in a hunched over posture. Your body will not allow you to make that mistake during a front squat, and therefore front squats are great for re-enforcing proper posture and form. Also, back squats require placing the shoulder in external rotation. For people who have limited shoulder mobility, the front squat may be a safer approach. I personally do mostly back squats, where I am able to lift substantially more weight and therefore build more strength. But again, they are both good exercises.

How to properly perform a squat:
Squats have long been criticized for being destructive to your knees, but research shows that when done properly, squats actually improve knee stability and strengthen connective tissue. The following steps must be followed carefully to ensure proper form.
1. Warm up
2. Stand with your feet just over shoulder's width apart
3. Keep your back in a neutral position, and keep your knees centered over your feet
4. Slowly bend your knees, hips and ankles, lowering until you reach a 90-degree angle
5. Return to starting position — repeat 15-20 times, for 2-3 sets for beginners (do this two or three times a week)
6. Breathe in as you lower; breathe out as you return to starting position.

Despite the concerns many people have with this exercise, all of the studies and research remain conclusive: squats are a great exercise. However, care must be taken to learn proper form and technique. Don't always pay attention to what you see in the gym as many people do perform this exercise incorrectly. Search out a reliable source, learn the exercise correctly, and then maintain this exercise as a consistent part of your training program. The benefits are worth it. And if I didn't mention it already, they are also great for firming up that booty! And I think most people would agree, that is always a good thing!

Thanks for reading. Be healthy!

Michael Elder has been working as a fitness professional in Chicago for the last fifteen years. He comes from a background in gymnastics and is certified as a personal trainer through the American Council on Exercise (ACE). He can be contacted directly through his website, www.MichaelElder.com.