Guide for Proper Lifting Form

Guide for Proper Lifting Form

Lifting can be a hard part of working out to take up. Without introduction to proper lifting form and guidance through a workout, it may lead to injury and lack of results to show for the hard work one has put in. This is a guide to some easy lifts and workouts to help save your limbs and muscles and help you maintain proper lifting form.

Lift 1: Deadlift

Step 1: While using a kettlebell, stand with your feet slightly wider than hip-width apart with your toes pointing slightly outwards.

Step 2: Hinge at your hips pushing your butt backward with a soft bend in your knees to grab the kettlebell.

Step 3: Do NOT round your back, and add slightly more bend to your knees if necessary to grab the kettlebell.

Step 4: While pushing through your heels, bring up the kettlebell until your knees are fully extended and your arms straight down holding the kettlebell.

Step 5: Again while hinging your hips and keeping a flat back, slowly bring the kettlebell down to the floor.

Lift 2: Box Squat

Step 1: Stand with your heels touching a box with feet hip-width apart and toes pointed slightly outwards, with a weight held by your chin with both hands.

Step 2: While keeping your chest up and pushing your butt back, squat down until your buttocks make contact with the box.

Step 3: It is important that you don’t fall back into the box, your body must be controlled and make a soft contact with the box.

Step 4: While pushing through your heels stand back up.

Lift 3: TRX Row

Step 1: Grab the straps in both hands and walk your body back until there’s tension in the straps.

Step 2: Walk your feet forward until your body is at the angle desired for the intensity and difficulty of the row.

Step 3: Pull your chest to your hands while keeping your body straight and moving as one unit.

Step 4: Slowly bring yourself back to the starting position still keeping your body moving as one unit.

Lift 4: Lunge

Step 1: Start with your feet together and a tall posture.

Step 2: Step your foot out and bend your front knee while keeping your knee behind your toes and your chest high.

Step 3: Straighten out your knee and step your feet together while still keeping a tall posture and your chest up.


Lift 5: Farmers Carry

Step 1: Grab a dumbbell in each hand.
Step 2: Let the weights hang by your side and not touching your body.
Step 3: While keeping your chest tall, begin walking.
Step 4: When you’ve reached the end of your walk (typically down and back on a straight line) put your weights down.

Lift 6: Lateral Raise

Step 1: Grab a set of dumbbells and stand with your feet shoulder width apart with the dumbbells at your side.
Step 2: Bend your knees and with straight arms raise the weights so that your arms are fully extended like a cross with your arms not coming above your shoulder.
Step 3: Slowly bring the weights down to the beginning position.


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