“I thought I knew how to lift with my legs until I saw the hinge. I was doing it wrong for years.”
– Utility Team Member-
Almost all of us have heard the age-old recommendation that lifting with your legs is the way to avoid putting extra strain on your back. But what does it actually mean to “lift with your legs?”
When pressed, most of us have no idea how to actually implement this recommendation.
No need to worry! Vimocity is here to provide you with the background and steps you need to actually understand how to “lift with your legs” so that you can keep your back feeling good.
If you’re feeling unsure whether you are lifting using proper technique, you’re not alone. It turns out that a large portion of workplace safety guides actually gets it wrong. Most lifting guides suggest using a “squat” motion to lift an object. However, when it comes to lifting something from the floor, a hip hinge trumps a squat. Here’s why:
SQUAT
HINGE
- While a squat motion puts more strain on the lower back and arms, the hip hinge allows you to really “lift with your legs” by relying on the large muscles in the back of your legs that were designed for lifting.
- The hinge method allows you to keep the object closer to your body to minimize the weight of the object when lifting.
So what does it mean to hinge?
Here are the 5 key steps to successfully implement a hip hinge while lifting and actually “lift with your legs”:
Hip-Width Apart
Make sure your feet are hip-width apart and close to object
Inline Posture
Spine should be neutral (not rounded). Shins should remain vertical
Now Breathe
Fill your stomach with air
Grip
Firm grip and brace your abs to support your spine
Execute
Lift object from floor in one constant motion
Looking for a reminder on how to implement the hinge?
Download a printable PDF guide for HINGING.
Disclaimer: Vimocity does not provide medical advice, diagnosis or treatment.
If you experience any pain with any movements immediately stop and consult a qualified healthcare provider.