How To Pick Up Your Weights

Kelsey Lensman, ATC

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My guys and girls. I have to talk to you really quick. We talk about form with exercises and making sure we are keying in on that 100% before we go up weight. Form over ego, remember? I live and ride by that because we need to learn how to train hard, but also train smart at the same time. I don’t want any injuries going on!

BUT.

It’s not only DURING the exercise that we have to think about. You see those weights on the ground? You see that big box you have to pick up to move? Well, pretend like I’m a little fly in your ear saying, “You better think about HOW you’re picking it up before you pick it up!” Something as simple as picking up your dumbbells before you start the set or how you set them down can be the difference between staying healthy or “throwing out your back.”

How to: Pick Up Weights

  1. DO NOT BEND OVER WITH YOUR BACK TO PICK THEM UP AND REACH FOR THEM
  2. If your back is in the shape of a rainbow or arched at all = bad
  3. Bend at your HIPS and KNEES to pick up the weight
  4. Keep those shoulder blades down and back so you are not putting unneeded stress on the shoulder
  5. When bending at your hips and knees, breath out when you go to stand up with the weights (stabilizes your spine)

How to: Put Down Weights

  1. DO NOT BEND OVER WITH YOUR BACK TO PLACE THEM ON THE GROUND
  2. If your back is in the shape of a rainbow or arched at all = bad
  3. Bend at your HIPS and KNEES to put down the weight
  4. Keep those shoulder blades down and back so you are not putting unneeded stress on the shoulder
  5. Keep core braced when placing them on the ground.
  6. Even something as simple as 10 lb dumbbells – THINK about it before you do. Keep a straight spine and bend at hips/knees. Brace your core. It’s not silly or something that you’re “too cool” to think about. Your back will thank you later! This applies to any type of heavy lifting so boxes, furniture, etc. We need to focus on hip hinging and driving with our hips/knees before we put all that stress on our spine.

Think about it. Even if it’s 5 lbs and you repeatedly pick them up or put them down with poor form, then your body is accumulating that many bad “reps.” Overtime your body will feel it if you’re not careful!

As always train hard, but train smart too!

Kelsey uses the Max Effort Muscle Post Workout to recover from her intense workouts!