Proper Form for Lifting Anything: Advice from Personal Trainers
Whether you are attempting to move a heavy item in your home or you’re trying to push yourself to the extreme in your workouts, proper form for lifting is essential. If you don’t take the right steps, you can suffer an injury. Many people aren’t aware of the steps they should take when they lift something heavy and it often results in herniated discs, strained and strained muscles, and all sorts of painful woes.
These tips from personal trainers will ensure you always keep proper form when you lift.
Make Your Base of Support Wide
Before you start the lift, you need to widen up. You should stand with your feet shoulder-width apart while one foot is slightly ahead of the other one, almost like you’re getting ready to bust out in the ultimate karate move.
Lower Down into a Squat
If you do squats for your exercises, you’ll know how to get into position. You want to lower yourself straight down as though you were an elevator, only bending at your knees and hips. You may find that putting one knee on the floor and keeping the other one in front at a 90-degree angle helps too.
Maintain Good Posture
Your posture should always be upright when lifting. Keep your back straight and make sure your shoulders are back and your chest is out. This position keeps your upper back straight with a subtle arch in the lower back.
Now you’ll grab the item you want to lift whether it’s a box of books or a set of weights. Slowly straighten your hips and knees but not your back. Your back should be straight, and you should never ever twist it while lifting.
Keep It Close
To avoid injuries, always keep what you’re lifting as close as you can to your body. It should be at belly button level.
Let Your Feet Lead
Using your feet, change direction and take small steps towards where you want to go if moving something. You should use your hips to help you lead the way and keep your shoulders in line with them.
Squat Back Down to Release
When you’re finished lifting, set the weight down carefully, squatting back down with only your knees and hips.
Things You Should Never Do When Lifting
As important as it is to know the proper form for lifting, it’s just as important to avoid a few things too. Personal trainers will tell you to never lift by bending forward. You should also avoid lifting heavy objects above your shoulder level. And above all, never turn or twist your body while you lift or hold something heavy.
Remembering these steps will enhance your weightlifting workout as well as keep you safe around your house. If you want to learn how to build more muscle strength, work with a personal trainer. You don’t even have to go to the gym to find one…we’ll find you at home at whatever time is convenient for you. In Your Home Therapy has expertly trained and licensed personal trainers ready to help you get into your best shape right in your own home.