Mastering Lifting Mechanics: Unlock Strength and Prevent Injuries.
Regular mobility exercises and strength training in key areas, combined with proper lifting technique, help prevent injury, improve movement efficiency, and ensure safe, effective lifting. Prevention of fear-avoidance behavior during lifting is also important. This is where a person avoids lifting or certain physical activities due to fear of injury or pain, which can significantly limit mobility, strength, and quality of life. It often arises from previous painful experiences or injury, which leads to a cycle of avoiding movement out of concern for further harm. Over time, this can lead to muscle deconditioning, poor posture, and increased vulnerability to injury. Regular physical exercise, reinforcing body awareness is a great way to preserve lifting ability.
Top 5 things to remember when lifting something heavy:
Bend Your Knees, Not Your Back – Always squat down by bending at your knees and hips, not your waist. This keeps your back safe.
Lift with Your Legs – Use the strength of your legs, not your back, to do the heavy lifting.
Keep the Load Close – Hold the object close to your body to make it easier to lift and reduce strain on your back.
Tighten Your Core – Engage your stomach muscles to support your spine and stay stable.
Don’t Twist – Turn your whole body by moving your feet, not by twisting your back, to avoid injury.
To maintain proper lifting mechanics and avoid injury, focus on strengthening and improving mobility in key areas:
Hips: Improve strength and mobility for proper hinging, squat depth, and avoiding lower back strain.
Ankles: Ensure mobility for maintaining balance, proper squat form, and avoiding heel lift during lifts.
Shoulders: Develop strength and mobility for overhead stability, pressing movements, and maintaining proper scapular positioning.
Knees: Strengthen for proper tracking and alignment, allowing safe squats, lunges, and other lower-body lifts.
Upper Back: Build strength and mobility to support posture, spinal alignment, and scapular stability during lifts.
Grip Strength: Strengthen for securely holding weights, supporting various lifts like deadlifts and rows.
If you're unsure about your form or need personalized guidance, the team at STAX Sports Therapy is here to help. From assessments to tailored training programs, we're dedicated to supporting your goals while keeping you safe and strong. Ready to elevate your lifting game? Let’s get started!
