How to Lift Heavy Objects
You may be required to lift objects with a higher weight at one point or the other than what your body can withstand. Lifting heavy objects can cause several injuries if not done the right way. The good news is that you can lift heavy objects with less strain on your body. Knowing the correct lifting technique will help you move house, clean or rearrange your properties with less stress.
How you can lift heavy objects by yourself
Here are the right lifting techniques you can take to lift heavy objects by yourself.
- Take a moment to observe the item you want to lift
Lifting objects isn’t about size. Check the load’s weight and identify spots that can allow you to pick up the object comfortably. By doing so, your chances of getting it are reduced. Determine how to balance the object. Find out the weak spots around the item. Would something crack if it falls? What are the chances that something may fall out? You may also consider asking for help.
- Find a safe route around your surroundings
Take out obstacles that may cause a trip, fall or accident and watch out for uneven floors or stairs.
- Take your lifting position
A good lifting position requires that your feet are spread apart, just like the width of your shoulders. Ensure that your back is kept straight, bend your knees, tighten your abdomen’s muscles, squat and look straight ahead. You may choose to go down on one knee while you bend the other knee at 90 degrees in front of you. Hold the load firmly with both hands and prepare yourself for lifting.
- Lift and carry the object
Ensure that you place the object close to your body while you stand with the aid of your leg muscles before lifting the load. Ensure that your back remains in a straight position all through. Take smooth and gentle moves and avoid twisting your body as you move. You can change your direction with your feet and also take little steps. Let your hips lead when changing direction, and ensure that it is in line with your shoulders.
- Drop the object
When you arrive at your destination, go back to your squatting position by using your leg muscles alone. The object should be close to your body while your back remains straight, and then places the object down gently.
How you can lift heavy objects using pulleys
Pulleys offer excellent support when lifting heavy objects. They are designed with single or multiple wheels along with a looped rope. The pulley distributes the object’s weight for easy lifting.
Here is how you can lift heavy objects using a pulley:
- Arrange the materials for your pulley system
You require a rope, barricades, lifting sling, working gloves, and a pulley to construct a pulley system.
- Assess the weight of the object
Lifting straps that weigh twice more than the object should be provided as a safety measure irrespective of the purpose of lifting the object.
- Connect the lifting straps to the object
Ensure that you secure the straps to avoid slip off
- Determine the number of pulleys you require
With more pulleys, you can lift the object easier. By adding more attachments or pulleys, you increase the mechanical advantage while decreasing the velocity ratio.
- The top pulley should be above where you want to place the object.
When you place the top pulley above where you want to place the object, the pulley will swing on its own with a reasonable space around its trajectory.
- Test the weight of the object
By testing the object’s weight, you can determine the number of pulleys you may require to lift the object.
How you can lift heavy objects up and down the stairs with a pulley
- Slide the bottom under the load
- Secure the strap and ensure that it is balanced
- Ensure that the object weight on the wheels is balanced as you tilt the hand truck
- Walk backward as you climb upstairs
- Walk forward as you go downstairs
What is the proper posture for lifting weights?
- The object should be placed in front of you
- Maintain at least 50 cm distance between your feet
- Squat correctly to grab the object while your back stays straight and your chest is pushed forward
- Grip the object firmly but with minimal force
- Keep your elbows close to your body
- Avoid twisting your waist as you lift the object
- Keep your arms straight and push with your legs
- Avoid bending your back while you lift heavy objects, but your chest should be up
- Keep the objects close to you
- Move slowly
- When dropping the object, begin with your legs and attain a squatting position
- Gently loosen your grip till you drop the object
- Avoid throwing down the object
General advice for heavy lifting
- Do not bend over to lift an item
- Do not lift objects above your shoulder
- Call for assistance if the object is very heavy
- Make use of working gloves
- Back belts do not provide guaranteed protection
- Stretch your back and legs
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