Correct Lifting and Lowering Procedure

Prevent Unnecessary Injuries Through Correct Practice of Procedure

By Paul "Batman" O'Brien 

B.A., N.C.E.H.S., Dip. Acu., Cert Clin. IMed., Dip. Adv. OBB, Dip. CHM, Pn1, PN-SSR, PN-NCA, M.AFPA., M.C.Th.A.

Correct lifting and lowering procedure is going to be the most important weight lifting technique you ever learn. Lifting weights, as beneficial as it is, can result in injury, particularly to the back. This is primarily because of poor lifting technique. So before we do any exercises I’m going to teach you how to lift a weight off the floor with correct procedure.

Correct Lifting

  1. The weights, a barbell or dumbbell, should be resting on the floor in front of you
  2. Stand in front of the weights
  3. Place your feet hip distance apart pointing forward
  4. Squat down by bending your legs at the knee and sticking your bum backwards as though going to sit in a deep armchair.
  5. Your knees should not move forward. A little movement is allowed, but you shouldn't bring them past your toes. 
  6. In order to stay on balance you will need to lean forward
  7. Bend at the hips and keep your back straight.
  8. Keep your head focused straight ahead.
  9. Grasp the weights or bar firmly with both hands
  10. Stand up slowly keeping the back straight and straighten your legs
  11. The bar or weights should now be at your thighs

Bringing the bar up to the chest

For some exercises you may have to bring the bar up to the chest or further, overhead.There is a procedure for this too.

  1. Start with the bar at thigh level having followed the directions above
  2. Pull the bar up to your collarbone keeping it as close as possible. This is similar to an upright row. Your elbows will be pointing outwards or upwards.
  3. Split your stance by placing one leg behind and the other, feet still hip distance apart.
  4. At this point flip you elbows directly underneath the bar
  5. Press upwards above your head.
  6. Do not lock out your arms
  7. Slowly lower the bar behind your head and rest it on the flesh just beneath your neck, running across your shoulders.


Correctly Lowering the Bar

Simply reverse the above procedures, taking car to maintain proper flat, back posture throughout.

That's pretty much all you need to know about correct lifting and lowering procedure. Make sure you apply it to every lift and you will dramatically reduce your risk of injury.

Don't forget, if you really want safe and effecitve exercise you can work with me 1-to-1 through online personal training. Check it out.





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