How to Lift Weights Safely
Lifting injuries are a common problem in many workplaces, often resulting from improper lifting techniques or overuse. Here are some techniques for lifting heavy weights.
Lifting Do's and Don'ts
Understanding how to lift weights correctly is very important to prevent injury and maintain body health. When we lift weights in the wrong way, such as straightening our back or using the wrong muscles, we risk injury to our back, shoulders or knees. Therefore, learning the correct technique for lifting weights will help us reduce the risk of injury and keep the body healthy when working or carrying out daily activities.
Load Evaluation: Make sure you know the weight and shape of the load before lifting it. If it is too heavy or impossible to lift yourself, ask for help.
Correct Body Position: Stand with your feet shoulder-width apart and make sure the weight is close to your body.
Bent Knees: Don't straighten your back to lift. Instead, bend your knees and lower your body toward the weight.
Use Leg Strength: When lifting, push your body up using leg strength, not your back.
Keep Your Back Position: Keep your back straight and do not bend when lifting.
Lift Slowly: Lift the weight slowly and do not twist your body when lifting.
Don't Bend Your Body: Don't bend your body when lifting or lowering weights. Use your legs to control the movement.
Use Assistive Equipment: If the load is too heavy, use assistive equipment such as a push or lift, lift table, or forklift.
Take Regular Breaks: If you have to lift weights repeatedly, be sure to take short breaks every few minutes.
Use Protective Equipment: Use personal protective equipment such as appropriate shoes, gloves, and comfortable clothing when lifting weights.
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