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The squat is the single most effective exercise there is, period. So what are you waiting for?

"That which does not kill me makes me stronger," said 19th-century German philosopher Friedrich Nietzsche. If you don't believe it, you've probably never done squats. The squatter, with his arms extended across a bar perpendicular to his torso, resembles nothing so much as a crucifix - and, come to think of it, performing the exercise can be almost as excruciating as being crucified. Perhaps that's why the mere mention of squatting makes most guys recoil as surely as if their girlfriend had just suggested a joint appearance with a surprise guest on The Jerry Springer Show.

That's too bad - the squat happens to be the single most effective exercise there is. Nothing else even comes close in terms of effectiveness, variety or metabolism-boosting ability. While there are machine alternatives, most guys find that squatting freestyle with a barbell is the most efficient approach. The choice then becomes whether to squat like a bodybuilder, whose goal is visible muscle growth, or like a powerlifter, who seeks to move a boatload of weight from point A to point B.

To compare these different approaches, we sought out the real deals: Shawn Ray, two-time runner-up in the Mr. Olympia bodybuilding contest; Kirk Karwoski, the International Powerlifting Federation's world champion in two weight classes from 1991 to '96; and Thomas M. McLaughlin, PhD, president of Biomechanics, Inc. and co-founder of the National Strength Research Center.

When it comes to squatting, both Ray and Karwoski are purists in their respective sports. "There's no room in bodybuilding for a powerlifting squat," says Ray, who deems the squat the foundation of his career. "I train like a bodybuilder, and that's why I look like one." Nor does Karwoski borrow from the bodybuilding camp. "My whole theory is that you have to do the lift the way you would in a competition," he says. "You stay with what you do, and that's how you perfect your technique."

They agree on one point: Proper starting position is key. Ray rests the bar across the top of his traps and places his hands fairly wide apart. His feet are spaced no wider than shoulder-width, his toes are angled slightly outward, and his heels rest on 2 1/2-pound plates for balance.

Karwoski rests the bar at the base of his traps, spaces his feet slightly wider, and doesn't elevate his heels. Once under the bar, he shifts his weight back and forth from one foot to the other to settle into the weight. "I use my legs to explode the weight out of the rack," he says. "It's psychological; if you pop it out, it's like, 'Man, this isn't heavy.'"

McLaughlin recommends spacing your hands as wide as possible for balance and taking a wider-than-shoulder-width stance, feet pointing straight ahead or slightly outward. If you haven't squatted from a wide stance before, he recommends starting from a more narrow position and then widening it each week, a half-inch at a time. He prefers squatting flat-footed but notes that heel elevation can help someone who's inflexible in the ankles and hips.

Ray takes and holds a deep breath, then begins his descent by slowly dropping his hips back and down and then bending his knees, which remain over his feet throughout the rep. He looks straight ahead throughout.

Karwoski inhales deeply and holds his breath, pushes his glutes back slightly, and then lets his knees break. "Ideally, your shins should stay perpendicular to the floor as you descend," he says, "but it doesn't happen. You definitely don't want your knees to travel out past your toes, though. One thing I do that's a little unorthodox is go down real slow."

McLaughlin isn't surprised; all the great squatters he's observed favor the slow, controlled descent used by Ray and Karwoski. "You want to lower the weight slowly, even during the first six inches of the descent," says McLaughlin. "Too many lifters start the squat very quickly and think they'll slow down halfway, but the momentum of the bar increases very quickly, and they end up effectively lifting more than the actual weight. The top lifters have velocity and acceleration patterns that are uniquely geared this way compared to beginners and intermediates."

As for the optimal torso angle, McLaughlin notes that the best lifters squat at 45 degrees or higher. "I've seen some go as high as 60 degrees or more," he says. "When your torso's more upright, you're emphasizing your quads, and when it's angled forward, you're placing more of the stress on the glutes and the rest of the body."

How low should you go on the descent? McLaughlin says parallel or slightly lower, though both Ray and Karwoski go lower still. If you're new to squats or have problems with your knees, however, don't let your thighs drop below parallel, as it increases pressure on the knees.

An overlooked aspect of the squat is the transition between descent and ascent. "You don't want to bounce, but you don't want to stop, either," says McLaughlin. "You want a slight recoil - enough that the change in direction utilizes some of the energy transfer in your body."

As for the ascent, all three men use the same word to describe it: explosion. Where you avoided momentum on the way down, use it to your advantage on the way up. An explosive drive will provide enough impetus to help you finish the move.

Unlike most lifters, Ray drives up through the front half of his foot, whereas Karwoski uses the back half, which McLaughlin recommends. Ray exhales as he passes the sticking point; Karwoski waits until the rep is over.

If you want to ease into barbell squats, consider machine alternatives such as the hack squat and Smith machine squat. Karwoski and McLaughlin feel these variations have a place as adjuncts to conventional squats. As for which technique you should follow, McLaughlin gets the last word. "I think both styles have advantages," he concludes.

Do squats twice a week as part of your regular leg workout. As your weight increases, cut back to once a week.