December 17 2018 0Comment


  • KEEP A WIDE BASE SUPPORT – Before lifting the heavy object, make sure to keep a wide base of support. Always make sure your feet are shoulder-width apart, with one foot slightly ahead of the other. This will ensure good, proper balance during your heavy lift. We call this the Karate-Stance.
  • SQUAT – When you are ready to lift the object,simply squat down as close to the object as possible, bending at the hips and knees with your buttocks out. If the object is extremely heavy, you may want to put one knee to the floor and your other knee in front of you bent at a right-angle.
  • KEEP GOOD POSTURE – As you begin your lift upward, make sure to keep good posture. Do so by looking straight ahead, keeping your back straight, your chest out, and your shoulders back.
  • SLOWLY LIFT (DO NOT LIFT BENDING FORWARD) – Slowly lift the object by straightening your hips and knees (not your back). Extend your legs and breathe out as you lift. Do not twist your body or bend forward as you lift the heavy object.
  • HOLD LOAD CLOSE TO YOUR BODY (NEVER LIFT HEAVY OBJECTS ABOVE SHOULDERS) – Hold the heavy object as close to your body as possible, at the level of your belly button. (In the Power Zone) Never lift a heavy object above your shoulders or with your arms extended outward.
  • USE YOUR FEET TO CHANGE DIRECTION – Use your feet (not your body) to change direction, taking slow, small steps. Lead with your hips as you change direction. Keep your shoulders in line with your hips as you move.
  • SET DOWN – Set down the heavy object carefully, squatting with your knees and hips only.

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