Lifting from the floor follows the same mechanics as a hip hinge. Adding load makes it especially important to perform your Power B.R.A.C.E. to protect your spine. The heavier the load, the harder you have to brace to maintain a good position and to protect your spine. Flexing or extending your spine under load is a leading factor for low back or neck injuries.
Start with the 3Ps:
- Power Stance. Feet straight and shoulder width apart.
- Power Brace. Butt, rotate, abs, chin, elbows, shoulders back and down. Lift in your
- Power Zone is the area directly in front of you and close to your body.
Hinge at the hips and begin to bow maintaining your braced 3-point rule. Slide your hands and then forearms down your thighs until you are low enough to reach the item. Keep your hips rotated out and abs engaged to keep your low back stable and prevent your knees from collapsing in. Make sure you're braced, then draw your forearms up your thighs bringing the weight close to your body and deeper into your power zone. This creates extra stability and reduces the load on the spine. Push with your legs and squeeze your butt, driving your hips forward to stand up to your Power BRACE position.
When lifting with an item in each hand, make sure they are aligned with your Power Zone and as close to your feet as possible. Grasp the items with your thumbs forward or slightly turned out.
Points of Performance:
- Maintain the 3-point rule to keep your spine in a neutral position as you lift. Remember, the neck is part of the spine: Looking forward while hinging extends your neck into a more compromised position.
- Keep your abs engaged to brace your lower back in neutral as you lift. Never let your low back flex or extend, especially under load.
- Keep the load in your power zone, drawing the weight into your body. The farther the weight is away from you, the higher the risk of injury.
- Squeeze your butt to drive your hips forward as you stand up
- Always apply power smooth control. Never jerk the weight off the floor.