How to prepare for a day of heavy lifting?
Moving homes is not just mental exhaustion, but also extremely physically demanding. Especially when you do it yourself. Loading and unloading bulky furniture and heavy drawers for the whole day can wear you out if you are not prepared. That is why we have compiled this list of workouts approved by the coaches for you to prepare for a day of heavy lifting.
Here are 10 amazing exercises to make your move easy and without injury. Be sure to start preparing at least six weeks before your moving date.
Exercises for you to prepare for a day of heavy lifting
Squats simulate good posture (which is the key to prepare for a day of heavy lifting). And also strengthen your lower body so that you can lift heavy objects. Stand with your heels shoulder-width apart and tilt your legs slightly outward, then lower to 90 degrees. Focus on leaning back and keeping your back straight, a little like sitting in a chair.
The first cause of injury caused by the move is a reduction in back pressure. It is almost always caused by collecting heavy objects without using legs for leverage and mobility. Deadlifts teach you how to use your legs for lifting. That increases your pulling power by strengthening your back muscle chain: hamstrings, glutes and lower back.
Stand wide with your feet wide, keep your lower back neutral and then bend over your waist. We recommend starting with empty Olympic bars (45 pounds) or EZ bars (25 pounds). If you do not have bars, use a set of dumbbells. As soon as you feel comfortable, add weight in increments of 5 pounds until the tenth repetition in the set is hard.
3. Box jumps
Box jumps – where you jump with both feet on a solid platform or bench. It is the perfect way to prepare for endless trips up and down the stairs. The exercise helps strengthen your glutes and quads, in addition to providing support for your knees and ankles.
Do not worry about the height of the platform – focus on the explosive power. And at the same time use both legs. Then go down one leg at a time, so that your joints can rest. Start small by jumping onto a curb or a small aerobic step until you feel comfortable enough to switch to a bench or box about 16 inches in size.
4. Glute raises
This easy exercise strengthens your glutes and core, both of which provide healthy support for your back during lifting. To begin, lay on your back and bend your knees at a 45-degree angle when your feet and arms are flat on the ground. Then lift the glutes. If the exercise is too easy when setting both legs, stretch one leg straight, with one foot on the ground. Be sure to switch the legs after each set. You can also hold a small weight over your waist to increase the difficulty.
5. Weighted steps
If ladders are involved in your move, you have to practice moving your body efficiently. Even when burdened with an unevenly distributed weight. Stand in front of a bench or platform, and put your left foot on the platform. Then move up with your right foot until you stand on the platform. For an extra challenge to prepare for a day of heavy lifting, try holding two different weights while performing your steps, and then switch.
6. Bulgarian split squats
This one-leg squat extends and strengthens your glutes and hip flexors, while improving balance. Hold the disc in your hands and place one foot on a bench behind you. Bend the front knee and lower down, holding the knee in line with your fingers. Take a wide stance and crouch slowly with the other leg. Make sure that the front knee does not pass by the toes when you bend.
7. Ball chops
This multipurpose exercise involves the entire body and is an excellent workout for any lifting or strength training. Stand with your feet shoulder-width apart. Hold the medicine or stability ball at the waist level with both hands. Turn gently to the side and bend your knees slightly to take the ball out of the knee. Then move your weight and lift the ball diagonally across the opposite shoulder (from left to right).
8. Cleaning and pressing
When you move, you do not just take the boxes from the ground. You also load them into cars and trucks. Lifting with legs will take the boxes off the floor. But this exercise will give you the impulse, initiative, and powerful movement power to actually put the box where it belongs.
Stand shoulder-width apart, keep your back flat, then bend over your knees and hips to raise the bar from the floor and above your head. Practice with an empty Olympic bar, then increase your weight in increments of 5 pounds as soon as you are comfortable. You can also start by keeping the bar at your waist level, keeping you straight.
9. Farmer’s walk
When you move houses, you will inevitably have to carry a lot of heavy, oddly shaped objects. A farmer’s walk, which is simply the practice of gathering heavy loads and walking with good posture, can improve grip strength, develop forearms and improve your posture to quickly and efficiently move heavy objects.
It is very important to use a weight that allows you to maintain a vertical position. It is best if you can walk in front of the mirror so that your shoulders are not rounded forward. And your neck, back, hips and ankles are all aligned vertically.
10. Biceps curls, shoulder press and kneeling
For a complete workout of your shoulders and arms to increase your lifting power, we recommend three exercises: biceps curls, shoulder press and kneeling.
To make biceps curls, stand high and bend your arms at the elbow to lift weights to your chest. Make sure you slowly pull the curl and keep your elbows in place. For single kneeling, place your hands and knees on the ground. Put one hand on the ground and place the other arm on your side. Bend at the elbow, lift the weight forward, then pull it straight. To make a shoulder press, lift high, hold weights on your shoulders, then lift them above your head and release. If you need to prepare for a day of heavy lifting, this exercise is the one for you.