​Well, here we go again right? Another unoriginal article/blog/fitness editorial telling you (incessantly and "encouragingly" reminding you) about the importance of the highly publicized monster exercise, the squat. For many, the squat seems to be a subject of taboo- an elephant in the fitness room, the gold standard of avoidance and top pick by procrastinators everywhere. The dreaded "leg day" for many gym goers includes a brief stint on the Stairmaster, followed by two sets of leg extensions and calf raises. Whew! EXCRUCIATING! Then they call it a day as they walk out with melodramatic leg hobbling syndrome (it has to be a medical condition unique to the industry eh???)

Obviously, difficulty and intensity, as well as chance for injury, are to blame for the avoidance.  However, the muscle building benefits are tremendous. If fear of proper form is your reason for neglecting the squat, find someone who can show you the proper technique!  You can and will improve with familiarity and confidence. And remember, the traditional back squat isn't the only game in town- goblet squats, front squats, squats holding a kettle ball with arms extended(sounds like ‘Bubba’ Blue describing shrimp variations?) all work, and can induce hormone driven muscle gains and overall body strength!

As always, the key is intensity and proper form. Most injuries occur as the individual becomes fatigued and form gets sloppy. Flexibility and squatting depth (range of motion) will improve/increase over time. Warm up properly and go Squat!!!

Whether you're an advanced, conditioned athlete, or a deconditioned, sedentary newbie with limited flexibility, it is important to STRETCH!!   Make sure the body is warm - a 5 minute jog, a 3 minute visit to the row machine, 15 plyometric jumps onto a box, or a few minute jump rope for heart routine should suffice- before u begin stretching out those all important muscles.  Being "warm" entails making sure the body temperature has risen, metabolism has sped up (isn't that great?),  fluid has hopefully lubed the often injured knees, and the sensitive rotator cuff has been disallowed to give you the "cold shoulder."  Fitness professionals everywhere use taffy to illustrate this point.  A piece of taffy, when cold, is more susceptible to break.  Although when warm, the taffy is more pliable and can bend with no problem.  Think of your body in this fashion.

Many famous, well respected fitness icons also endorse stretching between sets.  For example, between each set of chin-ups(or lat pulldowns), perform a hanging stretch on the chinning bar with a relaxed body - this helps equalize pressure between vertebral discs - or grab a vertical pillar such as the bars of steel that erect  the squat rack, clasp your hands together at shoulder level around the bar (your body will be in the shape of the "less than" symbol or alligator mouth we learned about in math class) and lean back... you should feel the stretch pretty intensely.  This should lead to more muscle growth as well... i.e. a wider back!

The last main point to mention here is the necessary evil we all must do, especially if weekly massages get too expensive... the myofascial release we know better as the 'ole foam roller!  Absolutely imperative, the foam roller is considered stretching, and an important stretch to be sure.  This can be performed practically anywhere at anytime, including before and after workouts - I would avoid rolling on the IT band (side of your thigh) unless you have a high tolerance for unnecessary pain!  
 
Greater flexibility, improved balance, and more functional muscles that are less prone to injury should follow!!!!!