A forthcoming move will take more out of you than it may seem. Preparations that include a packing plan, finding a proper moving company and sorting out all of your documents come to mind at first, and rightfully so. However, an undertaking such as relocation, you will need not only your brains but brown as well. Moving heavy boxes and bulky furniture can look like the least of your worries from this angle. But, if you don’t prepare for heavy lifting properly and on time, you risk inflicting injury to your back, spine, legs, and arms. Hopefully, you are not up in arms for taking that risk and want to know how to prepare adequately. Well, kind individual who values an injury-free body, read on.
Prepare for heavy lifting by lifting heavy
In order to execute a heavy lift with the minimum risk of injury and maximum efficiency, your whole body must be prepared. So, it’s not just your back, or your legs, but rather your body as a whole that needs strength. However, proper technique and form must not be neglected. Even the strongest muscle will crumble under a big load if the form is irregular. So, in order to illustrate the best way to prepare for heavy lifting, we must address important points individually, whilst giving due to correct execution.
Important note regarding the weights: when you choose the initial weight with which you will start, it’s good to follow the concept known as “reps in reserve”. It refers to how many more reps you could conceivably do before failure. When you begin with this program that is to prepare for heavy lifting, pick a weight that will leave a minimum of three reps left in your reserve. Improvement will be imminent and quick, whilst your body remains free of injuries.
Train your back as follows
Probably the most important exercise that will prepare for heavy lifting every beginner is the deadlift. It mimics the movement of picking up anything from the floor almost perfectly. Both strong legs and arms are also prerequisites for a proper lift of a heavy load. However, the back is essential. Start incorporating the deadlift into your training routine as soon as possible, all the while giving your body enough time to rest. Namely, a deadlift is an exercise that puts a big strain on your central nervous system, as well as your muscles. So, you will need enough time to regenerate. Without delving into too much detail, give yourself a week between deadlift sessions. Start with lifting light weights, and gradually increase the load.
As for the form:
keep your back and eyes straight, spread your legs at the size of your hips or a little more, and don’t let your knees go over your toes.
Legs will do the biggest lifting
No lifting comes from the back, but rather from the legs, especially when we’re talking heavy loads. Thus, strong legs will be most helpful. The way you get those is by squatting. This exercise is performed as follows: you squat down with a weight held across the upper back under the neck and stand up straight again. Simple, right? The principles of the proper form are the same as those for the deadlift. Back and eyes are straight, legs are hip-width apart, toes pointing forward, while the knees stay behind them.
Strong arms are a necessity
Probably the most important asset of strong arms is a strong grip. Which is great, because when you plan on moving to Florida, you also need to plan on carrying your stuff there, and a strong grip is a necessity for such endeavor. Any kind of exercise that includes deltoids (shoulders), triceps (back of arms) and biceps (front of arms) will inevitably strengthen your grip as well. Upright row, shoulder and military press, and lateral raise will be great for the deltoids. Pushup and triceps extensions will, naturally, strengthen your triceps. As for biceps strength, any of the following exercises will suffice:
- The Preacher curl
- Standing barbell curl
- Alternating rotating dumbbell curl
- Hammer curl
- The Zottmann curl
An important disclaimer is, however, needs to find a place in this text. If you have in your possession any kind of specialty items or particularly heavy furniture that, by your assessment, is too dangerous to carry singlehandedly, even when you know how to prepare for heavy lifting, get help. No amount of pride or money that you pay for top Hialeah movers will be worth more than your healthy body. It is crucial that you view this situation from that angle and no other. Whenever there is a doubt in your mind, do not risk it! Money can be yet again earnt, but a serious injury can cost you a lot of time and nerves.
And no one will think less of you for getting help in matters such as this one. Unless you are a professional strongman in the off-season, lifting a heavy couch will not enrich any part of your life whatsoever. And if you are, you know that it’s simply not worth the hassle. Be smart about this and do not overestimate your possibilities. Let’s face it, you have a wonderful time ahead of you. Settling into your new home, meeting new, exciting people and having a fresh start. The new chapter of your life will not be more glorious if you add back strain and knee injury to the list. Other than that, train smart, rest well and have a nice trip to your new home!