How To Lift Heavy Weight Safely

Do you keep your back healthy?
One of the biggest causes of back injury is lifting objects incorrectly.
So, the BIG question is: HOW TO LIFT A LIGHT / HEAVY OBJECT SAFELY?
- What is the recommended way to lift heavy weights?
- What is the difference between lifting a light object with a healthy back compared to lifting it with a spinal pathology?
- What about light objects and forward bending?
- What about bending forward with a pathological spinal condition?
Watch this important video and get answers to all the questions above!
Important note:
Bending forward is not a contraindication in our daily life.
It is a very important movement to be kept and maintained.
In many occasions in life, we need (and should) use segmental rounded bending (in healthy back cases) such as in tying shoelaces, picking a light object off the ground etc.
In many daily activities that are not involved with high or vertical pressure - rounding the spine comes naturally.
Summary:
- For lifting medium to heavy-weight keep your back straight.
- For a lightweight object, we need (and should) use segmental rounded bending.
- In a pathological spinal condition, it is recommended to maintain a straight back.
There is no one way to bend.
We should teach our students/patients various strategies for bending, allowing them to choose the right way depending on the specific functional demands.
Share this important video with your friends!
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Thanks for watching!
Amit G Alon
Dr. Gil Solberg
And the Muscle and Motion Team

[@rollings2035]

I need to lift heavy objects on a daily basis because of my job. Thanks!

[@evansuddreth388]

What job do you have

[@ChristoFreeze]

He’s in HR but with a 10 pound package he lugs around the office, is killing his back. Good luck Girth Brooks

[@Coolwater83]

I wish somebody would have taught me this BEFORE i messed up my back

[@readysetmeme9105]

Same. Except I got inguinal hernia on both sides

[@archockencanto1645]

@@readysetmeme9105 😂

[@bhumipanchal4431]

I'm here bcox my back started paining

[@rans0101]

​@@archockencanto1645 it's not funny!

[@rans0101]

Same, i got back pain

[@ArbiterTH]

Now i can be omni man

[@Jordan-vz7kt]

Animation of the back exploding got me 💀

[@budzbrazy942]

Watching this so I can lift my queen of her feet

[@TheRealShaiLamar]

LOL

[@AceofDlamonds]

Lolwut

[@austinripley3688]

Queen of her feet?

[@Rusiputki]

First simp comment of the day....you did it

[@budzbrazy942]

@@Rusiputki don't get mad at me you got no women to pick off the ground 🤣🤣🤣

[@IamSamSammIam]

0:35 LOL AT THE BABY CLAPPING THE CORRECT FORM HAHAHAHA

[@kkarbonsdigitalbasement1471]

Thanks, I started a job where I lift heavy boxes and I’m a stick man

[@dia_1029]

Same bro

[@hakeemlecco4109]

Stick people stick together

[@kingjhove3710]

@@hakeemlecco4109 Facts

[@thesoundengine]

Get your creator to draw you wider

[@dia_1029]

I am fired but at least my back is safe

[@Deep44333]

This is exactly what I was searching for, but was unable to find, Great video!

[@sofasniperman]

...until you found it

[@jupiter0103]

The comical editing with the direct information delivery is just perfect

[@yashbhurewal8228]

Very helpful information, thanks!

[@henryfdc]

0:02-0:13 is gonna be a media share classic

[@dalegribble60]

HAHAHA.....loved the back explosion at 0:13!

[@ghillyyt7600]

Lol

[@toolsilike]

Great videos🎥 keep em coming

[@alexjulius69]

I'm lifting properly, but holy sh*t is my lumber spine muscles are destroyed regardless. Might be that I've barely deadlifted in my life and all day of deadlifting had its toll. I hope I'll adapt and won't have these problems in the future. My back is EXHAUSTED bro.

[@mayburkeils6753]

Good luck

[@dunstonmunson8314]

Deadlifting will fatigue the back muscles, thing to pay attention with is if you have worked the muscles around the spine, which is what you want, or did you stress the spine itself.

[@alexjulius69]

@@dunstonmunson8314 I'm all good nowadays, I adapted after all. And I'm pretty sure the muscles were fatigued, not the spine itself

[@Veeena]

Me toooo Just started a job and today was the first day of only a 3 hour shift My back still hurts a lot and it's been 13 hours But to be fair I am as unfit as I ever have been in my life so I hope I will adapt

[@Wattermelondog]

I watched this vid to not kill my back at my construction job, im still gonna be in agony around 40 but the pay is worth it(not)

[@spanglish247]

Very helpful much blessings

[@user-jp3bu6cx9q]

Got a job as a restock for Costco so I’m looking up how to lift heavy things properly lol

[@petitkus4408]

if only your boss knew you're using your free time to visualise yourself working correctly without injurie and faster and more reliable he still wouldn't give you a rise :( fuck bosses, but keep doing that man you're going places !

[@user-jp3bu6cx9q]

@@petitkus4408 you know, I didn’t think about that stuff! It sounds like you haven’t had that many great bosses… I guess there’s a lot of them. And thanks man :)! I hope things go well for you!

[@petitkus4408]

@@user-jp3bu6cx9q thanks, i'd recommend you with this one kzbin.info/www/bejne/fpOohIaOgMd6m8U i didn't know about the "twisted spine" thing and kneeling techniques, you'd like it ! i hope the best for you man

[@user-em8hh5rv3l]

Great idea lifting leg back to keep spine straight!

[@Irfan_Ali_24]

Comprehensive lesson!

[@Zetsuke4]

Wow I learned so much!!!

[@OnFeature]

Having so much problems with that.. I lift everything with my back curved..

[@niranjanp5560]

Very helpful information , thank you soomuch 😍

[@eejane2384]

Thank you so much! And the editing of video always make me laugh hahaha So adorable

[@sueldesfreitas9586]

good videos and good job this channel in the form how explain any subject

[@user-cp9uh2wf2m]

Thanks for the info

[@rahultomar9679]

Thank you very much sir

[@Svin4y]

Great video

[@OlesiaNedobrota]

Very helpful!!!❤❤❤

[@312x77]

i’m here cuz i lift concrete all day

[@rollinginthedeep6900]

Glad to know I've had the right idea at my current job, wish somebody told me this when I was in high school + an athlete so i wouldnt be dealing with any back problems now 💀

[@ijustgotnolife977]

Thank you so much

[@naazansari6717]

wow so informative ...

[@RhodaBlack]

Thank you very much this will be very useful as I work in a nursery and lift children all day 😊

[@fazebloodsugar4870]

My pc was too heavy lol I needed this

[@tinusboshoff5289]

Thank you

[@samrasoli]

useful, thanks

[@user-jo5dw2gh3v]

very good thank you

[@alessiatenerani9673]

questo video è stato davvero molto utile

[@DarkTimesSeven]

I was doing all of them right without any tutorial, nice.

[@theunboxed878]

That skeleton looks thick

[@cat1800]

And the white guy is also thiccccc

[@jrjr1295]

@@cat1800 ...

[@jrjr1295]

@@cat1800 fax

[@rockjayanth]

Thank u soo much

[@backuprobot6166]

Thanks.

[@jmay3230]

I know how it feels the pain. I had broken my back several times working UK in Off licenses ...No training nothing.. straight to work ( do or die)

[@connorlaurentnunez2804]

the explosion got me dying

[@jack_the_sparrow]

I'm wheezing from that. Shit's hilarious

[@xaver6154]

Same

[@silviasilvia3491]

Questo video è stato molto utili

[@ruslantsykaliak5455]

Thanks

[@mojojeinxs9960]

I told my work I no longer can lift residents . I am 5"5 only 109 pounds!!! At 56 my back is shot. But still assigning me residents that are more than double my body weight. I get manger attitude when I refuse to lift someone that fell ...which is my legal right to do because I don't want to be on workman's comp sitting in a wheelchair. The facility assigns the men easy cases while I am stuck dealing with adult elderly male dementia residents many over weight that fall all the time. One resident is well over 250 pounds since it's assisted living memory care no mechanical lift apparatuses. I even said on my interview I rather work in assistant living because of my back issues memory care is too hard on me. Here stuck in memory care with pain shooting down both legs not safe for residents either I am going to end up dropping someone and break my spine.

[@brittclay31497]

Have you did all you could to get out of memory care? Talk to HR? Or ANY higher up? If yes, then I serious suggest my unqualified opinion to PLEASE find a new/better job!!! Its employers put here who would actually LISTEN and take your concerns into consideration sis!

[@rerenaissance7487]

I'm guessing you're not in the UK. Training care staff, the message is loud and clear: it is never your job to lift or support the weight of another human being. Paramedics and ambulance crews DO need to lift, but using stretchers, not the pivot techniques and Heaven knows what you are doubtless being expected to use. The only technique that will help you is to UNIONIZE. If you were in Britain your bosses would already have been in court. I hope you can a new, better employer soon.

[@sinsinter7814]

hehe I have slight back pain for long time now and the last one recently I have been doing instinctly :) now I know that it was good :)

[@dannasser5433]

good job (the good side of youtube).

[@AuXXKeyz]

Im here watching this video cause i busted my back a few months ago, wish i knew this earlier

[@dirkdijk5013]

There is nothing wrong with bending with a round back

[@user-tr2dh4xx6u]

@@dirkdijk5013 good luck lmao

[@AuXXKeyz]

@@dirkdijk5013 even if you lift something that weights 30KG , you suggest we should lift it with a round back ?

[@celiosiqueira5170]

Muito bom esse vídeo.

[@rithyham9288]

The squat method can keep your back healthy, but not your knees

[@King88566_]

Good

[@angelbravo781]

Thank you!! x 10000000000.......🛫☄️💥✨🌞

[@Legendaryhunter7]

Good side: It won't break your back or having an issue Bad side: Yow Undah Pants RRIIPPPPSS open

[@VypaGaming]

I work as a steel fabricator and alot of the stuff weighs hundreds of kilos and we get taught how to lift and the squat is what they taught us but sometimes I can't bend down far enough to grab an object while keeping my back straight

[@npip99]

You might have a shorter achilles tendon. There are weightlifting shoes on the market with thicker heels to move your achilles up higher. Or, one can practice achilles stretches to stretch the calf's muscles and tendons.

[@joaocasqueiropt]

Work on spinal flexion its okay. Exposure > Avoidance. Just increase the intensity gradually.

[@maksatsagiev2860]

Спасибо вам

[@alexjulius69]

Pozhalsta

[@hcp0scratch]

Overall well-done, but you are mistaken regarding a trunk slouch bend in standing with no or light objects. This is a long lever arm and still puts a normal spine at risk, especially accumulatively. The sitting trunk slouch bend is much less strenuous given a lesser lever arm. NEUTRAL SPINE BENDING FROM STANDING IN ALL CASES. One can perform simple flexibility maintenance separately.

[@tdirago]

Your suggestion is exactly why they said to do. Unloaded spinal flexion regardless of standing /seated /laying down will provide nothing more than a flexibility benifit. I would be loading spinal flexion, graded

[@hcp0scratch]

@@tdirago NOPE, they stated the exact opposite...they encouraged standing slouching the lumbar spine in bending over for light objects or none at all. This habit is long-term detrimental to the lumbar spine. That is why we are meant to have thick quads and glutes. The poor mechanics professed here may well be the reason why so many middle aged men have a flat ass...they rarely use it in ADLs. "unloaded spinal flexion regardless of standing /seated /laying down will provide nothing more than a flexibility benefit"...your statement is incorrect. In standing especially, there is a SIGNIFICANT LOAD on the lumbar spine when slouch bending due to the lever arm issue.

[@omslaw8258]

I remember the meme lifting a corpse with correct posture. XD

[@RR_DM]

You know, Jennifer...like when a pulley system can lift more weight working in tandem with another pulley, but these simple machines are levers, patella, elbow

[@MohsinExperiments]

What if the object is wider than our knees?

[@growingstruggle5493]

He said to juat keep the object as near as you can to your body.

[@tdirago]

depends on the weight and what you define as wider than knees. they can open pretty wide

[@dunstonmunson8314]

You can try and position it so that you can bear hug it and squat the weight up.

[@amadosanchez7483]

Man, I wish they showed how to lift 18ft boards and 80lb bags of concrete :(

[@worid7408]

u do that dam

[@tdirago]

thats what machiones are for. but even so. gradually work up to that weight over months and you'll be fine. use the same concepts in this video

[@amadosanchez7483]

Yeah I used to do stupid stuff like lifting 6x6x 16 posts up peoples backyards for work. Not worth it, just ask your boss for more people if not don't do it

[@gravemind6536]

80lbs bag of concrete isn't exactly heavy and neither is an 18ft board.

[@dunstonmunson8314]

@@gravemind6536 It depends on how many 80 pound objects lifted over the course of hours. Its more weight then most people lift at work. At work I lift 50 pound objects over the course of 9 hours. It fatigues the back a lot.

[@dirkdijk5013]

It's okay to bend with a round back!

[@mustafaansarie]

I have backdisk and i really need to know what program or software it is, willing to pay ..... my back really hurts and I have to study bcaz for years i have back problem what is the name of the program? tnx so much

[@sullo25]

The theory is absuletly understandable. But I would take an other opinion: Every video is about a normal weight man, but what is the situations if I"m a fat man with big stomach? Different forces and so distances from the rotation point, and the stomach can cause a different bending, and the stomach makes a hard push to your inner body (every fat man knows the shoelace knitting problem ... "take a deep, deep breath!") ... Your videos helpedme to learn a lot about my body moving, but I'm fat and when I ant to try something, sometimes I realize that not everything is such as in your video (or the different figure makes differences in the moving). (sorry, may be I don't use the right words, I'm from eastern Europe, english is not my native language)

[@edwardemanuel7675]

Easy, lose weight

[@sullo25]

@@edwardemanuel7675 May be you think that you are a funny man, but not...

[@Foxxnioxx]

Lose weight.

[@edwardemanuel7675]

@@sullo25 maybe you think losing weight is impossible, but you are wrong, before you do a deadlift focus on losing weight because it is more important for your health.

[@tdirago]

@@edwardemanuel7675 u is dum. deadlifts are an excellent movement to assist with weight loss which would make them important to his health.

[@adrianweis9309]

Got a job lifting car hood, then put it down at hydraulic press

[@elizabethhostetter1946]

light weight - pick it up with your toes to keep your back straight !

[@jimmy_SRG]

over 99% of people don't "know" how to propper lift stuff.. and than they come at age of 20 already with back pain...

[@KofelinaPL]

0:21

[@durgeshchaudhary5926]

Oh lord 😮

[@Ampwich]

What about when you need to lift something hard to get to? Like if it's on a bottom shelf in the very back for example. Or say a heavy watermelon in the bottom of a large box in the produce section

[@M3G4FR34K]

For the first example, I would recommend, if your body mechanics allow, getting in to a "Japanese sit" (sitting on your heels, toes not supporting) and pulling object closer to body from that position, From there, you can lift the object appropriately with amy of the video's example. For the second example, that's one of modern life's tricky one, but maybe roll upwards using the walls of the container as opposed to reaching, bending and then lifting freely. Not exactly the star suggestion but I reckon it'll reduce the load on your back.

[@dunstonmunson8314]

@@M3G4FR34K Second one is indeed tricky. At that point I recommend you clock out and go home for the day.

[@peek-ka-boom6017]

What about bending forward for ab training?

[@Jeremy_Watson]

Good luck skeleton

[@noratikah7983]

Hi. Do u know that long-term or repeated heavy lifting as a female can actually cause uterine prolapse. So which one in this video most suitable for woman?

[@gerardosalas9477]

I have a SHARP pain next to my belly button, I was lifting a few 20KG boxes the other day, could that be the cause? Is that enough to cause a hernia ?

[@King88566_]

job

[@user-es6ph3wq7r]

Herbst du Gewicht mit gestreckten WS, so musst du wissen das du beckenboden und Bauchdecke stabilisieren musst, sonst hast du ein neues Problem und das ist Hämorrhoiden, Leistenbruch?

[@DirtyNastySxicide]

Got a job at mdi, if I don’t pass this I don’t get the job, wish me luck

[@user-tr2dh4xx6u]

Did ya pass

[@meat.]

his back exploded 💥

[@AverageXennpai]

You don't understand I was trying to get demon back muscle

[@HLireneLi]

👍

[@sunitaoliveira3590]

pro tip: just make sure ur not bending too mcuh when ur homies r around :)

[@waluigihentailover6926]

If only I saw this earlier. :(

[@kennyflonnoy4771]

Thanks i have 35 pound dumbells and im getting stronger bye lifiting it right

[@AL-xb5wq]

blew my lower back out bro thinking my overall body strength would allow me to pick up 40 lb dumbell without bending the knees be safe

[@parakhchaudhary7479]

@@AL-xb5wq If you don't mind me asking what's the process of recovering from such an incident sir? How much time did it take, did you instantly know that something was wrong? Also after a complete recovery do you still think it affects your movement?

[@Justinsalas47]

@@AL-xb5wq Are you kidding? 😹 I do Romanian deadlift 3 sets of 8 with 140 kg for almost 4 years and my conventional is much higher than that and heavy squats too and the only injury I have had was lumbar strain 6 months ago and I’m great now, I did x rays too and my back is not can be better you’re made of plastic bro

[@Rchive007]

Light weight can be light max 2.5kg???

[@muffinmonster2634]

Sure but I think I’d never squat like that in public 1:10 is more like it

[@spartacuscreator]

I squat like that now, since lifting properly and learning how to lift wih good form. I even ot a compliment saying, "WoW, that is how heavy stuff should be lifted". If the object to lift is a wide something,which requires both hands, then you would need to squat it, and also doing it in the way one sided, which you mention youd do, then it might create imbalances if you dont do it both sided.

[@Frdellak]

Me here an intermediate plumber after i nearly broke my back.

[@MuscleandMotion]

With any question, please contact us - info@muscleandmotion Visit us www.muscleandmotion.com/

[@Deep44333]

This is exactly what I was searching for, but was unable to find, Great video!

[@Fakhrihilmi69]

Love u

[@flaviopersonal]

👏🏻👏🏻👍🏻👍🏻

[@modeloa349]

Cuando ustedes dicen " espalda recta" al hacer una sentadilla, no quieren decir "espalda perpendicular al piso" , o si? Verdad?

[@greglarson4253]

This guy only has a leg day.

[@fitmeme]

tanks for the very nice work,but can you put the references?

[@SD-nj5iv]

What if ive been doing lifting wrong for couple of months and now have lower back pain? How can i recover from this if my job requires lifting heavy or more or less heavy objects?

[@torb1trick415]

go to a doctor and stop lifting wrong

[@woowoo3945]

You could have a herniated disc

[@esiuol360girl19]

So what about objects that are completely close to the floor aka a scoop stretcher. Where our hands are positioned almost on the floor?

[@tdirago]

you lunge down without your hand on your knee, that's for old people

[@esiuol360girl19]

@@tdirago yeah the company I work for wanted us to put one foot infront of the other and lift which for me made me unstable and I couldn't lift a 80kg mannequin from the floor. But the instructor shut his eyes and said lift how you lift as I used to be a personal trainer and I kept both feet in line and I lifted it easily 🙄 then once lifted I did the one foot slightly forward. Just their annoying technique they wanted.

[@esiuol360girl19]

@@tdirago also we needed both hands on the stretcher so a dead lift

[@FireFirePow]

@@esiuol360girl19 damn you're so strong

[@esiuol360girl19]

@@FireFirePow more technique than strength

[@ahmedsamsung7608]

الترجمة للعربية

[@biscuittoucan9227]

Hurt my back at work cuz i didnt do this

[@alejandrocamposmejia4679]

Traducir al español. Porfavor

[@alexjulius69]

Justo encontre un video que es en espanol

[@bernardmichael5282]

If I carry a Crete of drink with drink inside will it stunt my growth

[@jointz999]

If you eat well and get some sleep, your body will adjust/ grow to handle that crate, rather than being stunted. After that you'll neither stunt nor gain growth (muscle growth, bone density development). Unless you start carrying heavier crates... which will just stimulate more growth. If that is a crate of alcohol, and you drink plenty of it, THAT will hinder your growth a bit, but less so than not lifting the crate at all.

[@muttnick]

Good video candidate for a YTP

[@ryanfrizzell736]

I wish my father the camel would have watched this before he listen the straw that broke his back. RIP daddy camel.

[@Elite-p8g]

Your intestine will fall out

[@tanatribe]

How do you lift buckets of water orr watering cans all day

[@theredhippovlogs]

lol I have to water a big garden from water drums into watering cans too

[@brendanmichel5313]

Just use good technique, maybe a back brace.

[@rerenaissance7487]

I expect the issue is the liquid moving around. Using good and smooth techniques reduces the amount of movement in the container. Still, give it a few seconds to settle before moving off. Maybe the first part of risk management is: stop trying to be badass. Stop trying to make it look easy. It impresses nobody. That's why old strongman acts in circuses always looked as if they were struggling just a little bit, audiences are impressed by overcoming difficulty more than they are by not having difficulty. Carefully using good technique, calmly and evenly, not rushing, shows the load is heavy because you HAVE to use the right technique.

[@orhnozdmr4524]

it's never a good idea to lift heavy weights, even if you lift something properly your joints will be damaged after a while especially lifting and carrying something up or down from stairs. It's always a good idea to share the weight with someone and carry it together. Don't try to be a hero or you will regret it later on. when you damage your joints its never the same again.

[@Bakanelli]

Did u damage your joints?

[@orhnozdmr4524]

@@Bakanelli yes .. my knees are killing me

[@Bakanelli]

@@orhnozdmr4524 for how long have you been hauling heavy stuff that was damaging to your knees?

[@vv-cy5sk]

lol ) What is weights? ) 100KG? ))) Yes! But 10-50kg it's not hevy! )

[@orhnozdmr4524]

@@vv-cy5sk Every person has a different lifting capacity, its best to talk to a health consultant before doing anything.. i shared my own exprience.