How to Pick Something Up off the Ground | Prescription Fitness

One of the biggest causes of a back injury is picking an object up off of the ground or floor. I can’t tell you how many times I have seen someone in the gym or at home bend over improperly and put his or her back at risk of injury. Unfortunately, it is not common knowledge for the average population on how to complete this simple, functional task. Fortunately there is a quick and easy to do checklist on how to position yourself when you decide to display your ego or simply pick up a pen that you dropped on the floor.

Step 1.) Position your feet hip width apart with your toes pointed 5-10 degrees apart.

Step 2.) Be sure to squeeze your butt together, squeeze your stomach as if you are about to take a punch in the gut from Mike Tyson, squeeze your shoulders into place and keep your chin in a neutral position(Be sure to maintain a straight spine throughout this process).

Step 3.) Move your hips behind your heels (while keeping your spine straight) immediately following your hips moving back, then twist your knees outward and allow yourself to hinge forward at your hip and reach for the object.

Step 4.) Your hands should be just outside your hips. Depending on what you are lifting ranging from a bar bell to a couch, the object will determine which direction your hands face.

Step 5.) While keeping everything loaded with tension, pull the damn thing off the ground and stand in a neutral position (Steps 1 and 2).