The 4 Vital Elements of Lifting Heavy Things Overhead:
1) Strength – You need strength to lift things.
If you don’t have enough strength, you won’t be able to lift anything. Strong muscles are necessary for lifting heavy objects. However, it’s not just muscle power that matters; it’s also your nervous system and your balance skills. Your brain must be strong too if you want to perform the task successfully.
2) Balance – To do something effectively, you need balance.
Without balance, you cannot move efficiently or safely. A good way to think about balancing is like driving a car. If one foot is off the ground while another foot is still on the ground, then both feet will fall out of control when they try to get up again. Similarly, if one leg is higher than the other, then both legs will fall out of control when they try to get up again.
Therefore, you need balance in order to keep yourself stable while doing something.
3) Power – When you use your body’s energy (muscle), it becomes stronger and faster.
You can generate more force with less effort. Power is the strength and speed of a movement. In other words, power is strength and speed combined.
4) Technique – The purpose of technique is to perform an activity in the most effective manner.
This involves the use of balance, body positioning, body angle, coordination, momentum and many other skills. If you have all of these elements working together, then you have good lifting technique. It doesn’t matter how strong you are if you don’t have good technique.
When it comes to heavy objects, safety is always the main concern. For example, you wouldn’t want to risk your body getting crushed by a falling object that is too heavy for you to lift. You also wouldn’t want to risk getting struck by a heavy object that you drop because you lost balance while lifting it. In addition, you wouldn’t want to get injured by repetitively moving something that is heavier than you can handle.
In other words, you need to find an object that is lighter than your maximum lifting capacity.
Then, you have to consider the weight of the object in relation to your body size. It would be dangerous for a person of small stature to lift something that is heavier than they can handle. It would also be dangerous for a person of large stature to lift something that is too light for them to handle. Finally, you have to consider the weight of the object in relation to your skill level.
It would be dangerous for a person with limited lifting experience to lift something that is heavier than they can handle.
In conclusion, it is best not to lift heavy objects overhead if you are unsure of your strength or lifting ability. You should also never work underneath something that could fall on you. Both of these situations lead to serious injury and even death. In most cases, it is better to get help from others to lift something heavy or to wait until you have more experience lifting heavy objects.
Weight Training Exercises
Exercise Type: Lower Body
Muscles Used: Quads, Hams, Glutes
Stand with your feet about shoulder width apart and your toes pointing straight ahead. Slowly lower your body as deep as you can go. Be sure to keep your back flat and your chest out. Go as low as you can while keeping good form.
Now push back up to the starting position.
Exercise Type: Legs
Muscles Used: Quadriceps, Hamstrings, Glutes
Stand in an upright position and take a long step forward with one leg. Your foot should be flat on the floor and your back heel raised up. Your other leg should be bent and back with knee almost touching the floor. From this position push off your back foot and your forward foot to return to starting position.
Complete the required amount of reps on one leg and then switch legs.
Exercise Type: Quadriceps
Muscles Used: Quadriceps
Sit down on the leg extension machine and place your feet on the foot plate with your knees straight and your legs straight down.
Sources & references used in this article:
Comparison of cumulative low back loads of caregivers when transferring patients using overhead and floor mechanical lifting devices by PL Santaguida, M Pierrynowski, C Goldsmith… – Clinical …, 2005 – Elsevier
Solid modeling and finite element analysis of an overhead crane bridge by C Alkin, CE Imrak, H Kocabas – Acta Polytechnica, 2005 – ojs.cvut.cz
Short-cycle overhead work and shoulder girdle muscle fatigue by A Garg, K Hegmann, J Kapellusch – International Journal of Industrial …, 2006 – Elsevier
Preventing musculoskeletal disorders in the workplace by A Luttmann, M Jäger, B Griefahn, G Caffier, F Liebers… – 2003 – apps.who.int
Real-time construction worker posture analysis for ergonomics training by SJ Ray, J Teizer – Advanced Engineering Informatics, 2012 – Elsevier
The development and evaluation of a disease-specific quality of life measurement tool for shoulder instability by A Kirkley, S Griffin, H McLintock… – The American Journal of …, 1998 – journals.sagepub.com
Ergonomic evaluation of a wearable assistive device for overhead work by E Rashedi, S Kim, MA Nussbaum, MJ Agnew – Ergonomics, 2014 – Taylor & Francis