Learning and following the correct method for lifting and handling heavy loads can help prevent injury and avoid back pain.

Of all the videos we have created, we think this one is the most important.

Over 90% of trainees bend their backs when they switch weights or lift weights from the floor at the beginning or end of an exercise.


So why do we do this? There is a specific reason!

Spend 2 minutes and watch the next video, we’re sure it’ll pay off!


Do you keep your back healthy?

One of the biggest causes of back injury is lifting objects incorrectly.


– What is the recommended way to lift heavy weights?
– What is the difference between lifting a light object with a healthy back compared to lifting it with a spinal pathology?
– What about light objects and forward bending?
– What about bending forward with a pathological spinal condition?


What is the proper technique for lifting a weight off the floor?

There is no one way to bend.
There are various strategies for bending, choosing the right way depending on the specific functional demands.

Common techniques for lifting heavy objects:

➖Deadlift with arm support
➖Lunge with arm support


Important note:

Bending forward is not a contraindication in our daily life.
It is a very important movement to be kept and maintained. 
In many daily activities that do not involve high or vertical pressure – rounding the spine comes naturally.

In many occasions in life, we need (and should) use segmental rounded bending (in healthy back cases) such as in tying shoelaces, picking a light object off the ground etc.
This should be done gently, with bent knees, and involving lots of joints in the entire movement. (In several cases of back pathologies, this pattern should be avoided due to inter-vertebral disc problems).



– For lifting medium to heavy-weight keep your back straight.
– For a lightweight object, we need (and should) use segmental rounded bending.
– In a pathological spinal condition, it is recommended to maintain a straight back.

There is no one way to bend.
We should teach our patients various strategies for bending, allowing them to choose the right way depending on the specific functional demands.

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Written by:
Amit G Alon | CEO & Founder
Dr. Gill Solberg | Co-founder

And the Muscle and Motion Team


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Target Muscles

+Pectoralis Major

+Anterior Deltoid

+Triceps Brachii


+Anterior Deltoid

+Triceps Brachii

+Serratus Anterior


+Biceps Brachii, Short Head


+Abdominal Muscles

+Hip Flexors

+Core Muscles

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