What most people ignore during the lifting process, though, is maintaining proper posture. Even if you’re physically fit, you should learn the correct technique for lifting heavy objects to avoid potential injuries.
That’s why we’re here. From examining the item’s weight to setting it down, we guide you through every step of the lifting process.
Proper Technique to Lift Heavy Things
Unlike what most people think, lifting the item isn’t the first step. You need to consider several factors before you even touch the object.
- Identify the Weight of the Object.
Here’s the thing: Even the tiniest objects can be too heavy. Dumbbells are small, but we all know how much gym enthusiasts struggle to lift them. So before lifting an object, try to identify if its weight is manageable. You don’t want to hurt your back, do you? You can do that by leaning down and sliding the item in different directions. That should help determine how heavy it is. If you can slide it without struggling, that means it’s manageable. If not, I recommend asking someone for help.
- Choose an Efficient Path.
If you must walk a long distance carrying a heavy item, ensure your route takes the least effort out of you. That means avoiding turnarounds and moving any obstacles, toys, or furniture out of the way.
- Use Proper Posture.
Now, it’s time to do the heavy lifting. No matter how strong you are, you must always get in a proper position before carrying a heavy object to avoid back pain. That’s the most crucial step in the process. So first, stand one foot from the object and keep your legs shoulder-width apart. Then, bend your knees and lower your body. Remember, don’t bend over the item. Always keep your back straight. When you grab the object, try to hold it from the bottom to maintain a better grip. Most people have a dominant arm but avoid putting too much weight on one arm over the other. Make sure the weight is evenly distributed. Once you have a solid grip, keep the item close to your chest and use your legs to support your weight while standing up.
- Start walking.
Even when you’ve successfully lifted the object and are about to transport it, you still need to use a proper walking motion. We recommend bending your knees and taking small steps to maintain your balance. Avoid twisting your body because you might pull a muscle. If you get tired halfway through the home moving, put the object down and take a break. However, try to put it down at waist level so it’s easier to carry afterwards.
- Put the Item Down.
When you reach your destination, your first instinct might be to drop the box immediately to eliminate that heavy weight. Don’t do that. As with lifting, you need to set the item down with a proper posture. Start by bending your knees until you ensure the bottom side of the item is fully touching the ground. Again, don’t bend over the box. Keep your back and neck straight to avoid potential injuries. Et voila!
Moving Heavy Objects With a Shoulder Dolly
As strong as you might be, you can’t lift everything by yourself. Sometimes, you need to use a lifting tool. In that case, we recommend using a shoulder dolly, which reduces the risk of injury and facilitates the lifting process.
That said, figuring out how to use it can be hard. So we’ll give you a quick guide.
- Set Up the Dolly
Wear the harness like you’re wearing a vest or a t-shirt. If it comes with a chest strap, snap both sides together. If the tensioning buckle comes as a separate piece, attach it to the snaps of your harness. Now grab your side of the lifting strap and pass it over the back of the tension buckle’s bar, then fold it over the front side. Your partner should follow the same steps so that the lifting strap connects both of you.
- Place the Lifting Strap
Once you and your friend are ready, put your foot on the back side of the object and tilt it back. Then, slide the belt beneath it, ensuring it sits flat to avoid any hindrance during lifting. Adjust the strap’s height to align with yours so you can lift the item easily.
- Use Proper Lifting Technique
With shoulder dollies, your physical strength doesn’t matter that much. Your lifting technique is the decisive factor. Like the regular lifting process, start by bending your knees while keeping your back straight. If you and your partner differ in height, one would have to squat down more than the other. Then, put your arms on the object and stand up. Keep your arms extended to ensure your legs and shoulders do all the heavy lifting rather than your back. If it’s leaning in a specific direction, put it down and adjust the lifting strap accordingly.
- Moving With the Shoulder Dolly
Once you’ve successfully stood up, moving with the shoulder dolly should be straightforward. Remember to extend your arms so your knees don’t hit the item.
Don’t twist or bend your body to keep the item balanced on the lifting strap.
- Place the Item on the Ground
Once you reach the desired destination, communicate with your partner to set the object down. Keep your back straight and bend your knees until the item safely touches the ground. Now, release the lifting strap, and you’re done.
Learning to lift heavy objects without hurting yourself is crucial to maintaining a healthy lifestyle. Whether using your strength or a shoulder dolly, the most decisive factor in moving a heavy object is proper technique and posture.
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