(Please contact your Doctor before beginning any fitness routine).

When it comes to lifting weights regardless of your fitness goals; there is one exercise that you must do in order to get the most out of your workouts and out of your genetic potential. This exercise is the squat; especially the Barbell Squat (more on that later).

While there are several variations of the squat such as bodyweight; dumbbell, goblet, back squat; it is of the utmost importance that you include at least one of these movements into your routine. Whether you are looking to get stronger, bigger, more muscular, faster, leaner, shapelier or just healthier; you should include squats into your routine.

Now this may sound too good to be true; that one exercise could pack this much bang for the buck. Some will say it is a dangerous exercise, it is bad for the back; bad for the knees, dangerous for the spine and on and on. Suffice it to say that anything in life done incorrectly could have bad side effects.

Squats done correctly are safe and in fact will strengthen the muscles of the back, legs, butt, core, as well as nearly every other muscle in your body indirectly. The added benefit is that squats improve your Cardiovascular and Cardiopulmonary because it is a full body compound exercise and forces these systems into action.

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The reason compound exercise have a greater benefit is because they force your whole body to work together as nature intended for it to work. The result is that the body burns more calories and releases more of the good hormones while raising testosterone in men (a good thing).

(Stop reading and do 20 bodyweight squats aka deep knee bends – then comeback to this post)

Is your heart beating faster? Are you breathing harder? Now imagine doing these same squats only this time with a loaded barbell across your upper back or shoulders. Are you beginning to get the picture?

With the possible exception of the deadlift, no other exercises involves so many muscles working together; strengthening all your systems at one time than the barbell squat.

Submitted by Christopher A. Clarke on 10/24/14. 

Christopher A. Clarke is managing editor of Black2020.Com and can be reached through the sites contact page.