The 5: Squatting rights

There has always been a debate amongst muscleheads regarding the single-best exercise a person can perform. Invariably, it always comes down to the same three choices: The Bench Press, The Squat, and the Deadlift. Each incorporates a number of major muscle groups, and each should be a part of everyone's workout in some way, shape or form. Unfortunately, the muscleheads of the world won't accept that as an adequate answer. They want to know which of the three is THE BEST, and they're not exactly the type of people that you want to make wait.

In my opinion, the single-best muscle-building exercise a person can do is the squat. Not only is the squat a lower-body juggernaut, but it also calls to task your stabilizing core muscles, which helps make it somewhat of a total-body exercise, as well. True, you're not directly working your arms or chest very much when performing a squat (as you would when performing the bench press), but in an indirect way, you actually are. You see, when you perform sets of heavy squats, your body releases more natural growth hormone than it does during any other exercises. This release of GH is then utilized by your entire body; meaning that even though your not specifically targeting your arms and chest, they too receive the anabolic benefit of this high level of GH release.

The one major downside about the squat is that it is oftentimes performed incorrectly. To avoid making the same mistakes, the following is a list of 5 tips, sourced from Muscle & Body magazine, that can help you perform the perfect squat:

1. Maintain a wide stance with toes pointed out slightly, knees over toes. To bar should be in direct line with your hips.

2. Draw your shoulders back, take a deep breath in and hold it as you tighten your abdominal muscles.

3. Do not look down or lean forward. As you lower your body and the weight, keep your eyes straight ahead.

4. Attempt to bring your thighs parallel to the floor at the bottom of the motion. However, if you experience any significant discomfort (other than the muscle tension caused by the exercise) in your quads, hamstrings or knees, do not continue to lower yourself to a parallel position.

5. As you ascend, drive the weight upward, raise your eyes and chin slightly to face the ceiling, and exhale slowly through pursed lips.