What should I do when lifting weight up against gravity?


Quick Answer

When lifting weight against gravity, avoid overstraining the abdominal muscles because this can result in a hernia. Instead, it's better to push from the legs. The core and back muscles are the most prone to being pulled out of place when trying to lift loads that are too heavy.

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Full Answer

  1. Grip the object or weight firmly

    Place both feet flat on the ground and get a firm grip on the object. Use the whole hand if possible, since gripping with a few fingers both risks damage to your fingers and dropping of the object being carried.

  2. Get to ground level if necessary

    Keep the back straight, but do not tense the torso muscles. While grasping the object, begin pushing with the legs back to a standing position. If the object is too heavy or unwieldy, get someone to help. If it's a weight at the gym, switch to a lighter weight.

  3. Gradually lift the weight

    By pushing with the legs and straightening, it should be reasonably possible to lift the object enough to move it.

  4. Lower the object in the same way

    Set the weight or object down by gradually bending the legs and placing it on the ground, keeping the back straight all the while. For extra support, it's best to wear a workout belt around the waist that helps prevent the abdominal muscles from stretching or tearing.

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