Proper Lifting Techniques

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Consider yourself to be a gym rat? In an era where people are influenced by bodybuilders and workout fiends, powerlifting has become a worldwide phenomenon. Fitness pages on social media have taken over, exposing followers to the unique possibilities that come with bulking up.

Movement Concepts, a physical therapy practice in Garden City, focuses on orthopedic sports injuries, which unfortunately can occur from improper lifting technique. In addition, weightlifting can cause other complications such as the following:


  • Muscle pull and strain
  • Sprained ankle
  • Shoulder injury
  • Knee injuries
  • Shin splint
  • Tendinitis
  • Wrist sprain or dislocation


You should also consider that more serious injuries can transpire from liftings, such as ACL tears and even broken bones. If you have a need for immediate physical therapy in Garden City, Movement Concepts can provide assistance for recovery from these impairments.


Before you begin any lifting session, you need to consider applying the following techniques to these workouts:


  • Squatting – Squatting is a popular power-lifting exercise that builds up strong muscles in your legs. However, it also commonly leads to leg and back injuries through improper technique. Be sure you’re not squatting more than you can handle and NEVER use your back to lift the weight, only your legs. Sit back and keep your buttocks low, then proceed to lift yourself up with your legs only.


  • Benching – Another popular power-lifting workout, benching is an outstanding way of building muscle in your chest and upper-body area. When lowering the bar, make sure you’re just barely touching your chest but not slamming into it. Keep your wrists straight and don’t bend them backward, this will avoid sprains and dislocations. But most importantly, ALWAYS bench with a spotter, don’t put yourself at risk.
  • Dead-lifting – Similar to squatting, dead-lifting is a great workout for the legs that can also injure your back when not using proper technique. Remember to never lean forward and lift straight up and down using your legs ONLY.


  • Curls – The intention of curls is to target the biceps and build up strong muscles. Keep your wrists turned outward and curl the dumbbell straight up to the front of your shoulder and back down to complete this process. Make sure your arms aren’t turned to the side, this won’t target the bicep and can instead lead to an arm injury.


If you’re looking to pursue physical therapy in Garden City, Bayside, or Rockville Centre, then contact Movement Concepts Physical Therapy and schedule an appointment today.  

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