In Lifting Basics Part 1, we covered the importance of warm-ups, cool-downs, and strengthening exercises to stay safe on the job. Now, let’s dive into key principles everyone in a physical job should know. These simple rules can help you lift safely and efficiently, no matter the task. While being out of position occasionally isn’t catastrophic—as we discussed in our blog Exercises to Prevent Lower Back Pain—it's always best to set yourself up for success. Let’s look at how to prepare for and perform a safe, effective lift.

Preparing for a Successful Lift:

• Think Before You Lift

  • Know how heavy the box or part is. You should know and be able to visualize a successful lift from the starting position to the ending position. If you’re unsure or unable to find that information, looks can be deceiving. We strongly encourage you to use your resources and find out BEFORE lifting so you aren’t caught off guard during your attempt.

• Know your limits

  • You should know how much weight you are comfortable and capable of lifting.

  • You should know how far you need to carry each item and if your abilities will allow you to complete the task without difficulty.

  • You should know if the item is too large, bulky, or awkward for one person to carry safely, regardless of the weight.

  • You should know how sturdy the item is.

  • You should know the company’s lifting policy.

    • DO NOT risk yourself or your employees by performing lifts that the safety team has already modified.

    • DO NOT perform an unsafe lift with poor form to ‘save time.’

      • If it’s a new part and no one can tell you exactly how much it weighs, stop and think before lifting it. This is a great time to get your manager and safety team involved in the planning process and an external resource to perform a Job Site Analysis to determine the physical demands required to perform the job safely. It also allows you to reevaluate how the box or part should be lifted if it is outside the lifting parameters set by the company.

• Be Aware of Your Surroundings

  • Clear the path and ask yourself. Here are some things to think about:

    • Are there any possible dangers (slick surfaces, hazards, cracks, ledges)?

    • Will you need to avoid moving people or machinery as you carry the object?

      • If you’re unsure, make your intentions known to everyone so they can clear the way for you.

• Keep the Load Close to Your Body

  • Place yourself in front of the load to lift. Keep it as close as possible to your body during your lift.

  • Holding the load away from your body increases the length of the lever arm. As a result, your back muscles will have to work harder to lift and carry the load. Work smarter, not harder! This likely won't be the only lift you do today.

• No BLTs (Bending, Lifting, Twisting)

  • When moving the load, be robotic and calculated. Limit movements that require twisting or bending at the waist.

General Lifting Guidelines:

• Start Balanced and Sturdy

  • Most people choose a wide base of support with their feet pointed away from each other. Turning your feet out and setting the feet just outside of shoulder width can open up your hips and allow you to squat down further.

  • A slight stagger with one foot forward and to the side of the object can give you better balance, especially if the load is likely to shift forward or backward after lifting.

• Use Your Body’s Natural Back Brace

  • Prepare for the lift by tightening your core and looking forward. This set-up will help you absorb the load while supporting your back and hips.

• Use Your Legs

  • Drive through the floor and stand tall while keeping your back flat and eyes looking forward.

    • Pushing the weight through your heels vs. your toes can help you stay balanced.

  Reposition the Load if Necessary

  • We often pick up an item and need to reposition it once we move it. It’s better to reposition your hands than lose your grip as you carry it.

  • If you know that you’re going to have to rebalance and regrip, bring over a chair or table that you can set the load on. Regrip while the box or load is unweighted, and then continue moving the box from the elevated surface to its final destination.

Whether you’ve lifted the object thousands of times or only once, it’s essential to stop, prepare, and then act. This can help you stay safe and in tune with your environment and body before performing your lift.

Tips for Safety Teams, Owners and Administrators:

We recommend revisiting your job site analysis and physical demand analysis every time a new part is introduced, a process/ procedure is changed, the station set-up is changed, or the worker’s job duties are changed. We also encourage you to revisit ergonomic and body mechanics training. Verbal reminders and physical practice will reinforce safe lifting practices and habits.

Lastly, we encourage you to use your resources! We utilize our on-site team as a second set of eyes and ears to help educate and protect each worker from developing bad habits and working unsafely. We’ve found that the key to success is creating a relationship with the worker and showing that they genuinely care about protecting the worker from injury. Contact us to hear more about our award-winning on-site initiatives.