How to Properly Lift Without Getting an Injury

How to Properly Lift Without Getting an Injury

By Gabrielle Neuhaus-Harsh

Lifting is an essential part of our daily lives, whether it's carrying groceries, lifting weights at the gym, or moving boxes at work. However, lifting can also lead to injuries if not done properly. In this blog post, we will discuss three essential tips to help you lift correctly and avoid injuries.

1. Warm-Up and Stretch

athlete stretching with a glute band that has donuts printed on material
LTD Donut Judge Me glute resistance band in image above

Before lifting, it's essential to warm up and stretch your muscles. A proper warm-up will increase your body temperature, blood flow, and flexibility, which will reduce the risk of injuries. Start with light cardio exercises such as jogging or cycling for five to ten minutes. Then, perform dynamic stretching exercises such as arm circles, leg swings, and lunges to prepare your muscles for lifting.

2. Perform the Proper Lifting Technique

female athlete in front of graffiti wall in squat position lifting a pink barbell
LTD Barbells are a Girl's Best Friend shirt in image above

Proper lifting technique is crucial to avoid injuries. Follow these steps to lift correctly:

  • Stand close to the object you want to lift with your feet shoulder-width apart.
  • Bend your knees and keep your back straight.
  • Tighten your core muscles and lift the object with your leg muscles.
  • Keep the object close to your body and avoid twisting your spine.
  • Slowly stand up by straightening your legs.

Remember to use your leg muscles instead of your back muscles to lift the object. Lifting with your back can lead to strains and sprains.

3. Use the Proper Equipment

the back of a woman athlete lifting a pink barbell with weighted plates
LTD Geo lifting belt in image above

Using the right equipment can also help you avoid injuries while lifting. For example, wearing proper shoes with good support can help you maintain your balance and reduce the risk of slips and falls. If you need to lift heavy objects, Lifting the Dream has lifting belts to support your lower back and reduce the risk of strains and sprains.


Lifting is an essential part of our lives, but it can also cause injuries if not done properly. By warming up and stretching, using proper lifting techniques, and using the right equipment, you can reduce the risk of injuries and enjoy the benefits of lifting without any pain. Remember to listen to your body and take breaks when you need them. Stay safe and happy lifting!


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