The right way to lift something heavy off the floor | Feat. Tim Keeley | No.187 | Physio REHAB
Channel: Physio Fitness | Physio REHAB | Tim Keeley
Date: 2019-06-07

Back again showing you our next installment with Fran on “how to lift something heavy off the floor”. Simple right? 🧐 Yes, but a lot of people get this wrong. So here’s some helpful tips on how to do it right, and safer.

1️⃣ Keep you feet and knees wide for a stable base and hip ROM. 

2️⃣ Get the object as close to you as possible.

3️⃣ Aim to get you lower back as neutral as you can (sometimes the hip anatomy means you may need to slightly round your lumbar spine into flexion)

4️⃣ Fast breath out for outer core / oblique activation

5️⃣ Drive through the feet, powering through the hips and knees so the glutes hammies and quads do the work a not your back.

6️⃣ Watch that you don’t lift your backside up first or you will end up having to do back extension to lift the object! Now hip anatomy can play a major role in your lower back position and somethings can’t be avoided.

➡️ So think twice before you are about to lift something REALLY heavy and get a friend to help if it’s beyond your ability. Definitely if you are training full deadlifts and doing repeated heavy movements have a think about how low you are going and are you able to keep neutral at the bottom or not.


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