Safe Lifting: Mock Lift

The "perfect lift" is one where you lower your body down by bending your hips and knees. Your back stays erect, and you hold and lift the item from directly below you. There's less force on your back, and your hips and legs do all the work, not your back muscles. The mock lift is designed to help you gain strength and coordination in your back, hips, and buttock muscles so you can keep your back safe when you lift.

How can I benefit by learning this skill?

The mock lift is a way to practice lifting light objects with proper technique.

How do I perform this skill?

Place a light object, such as a pillow or empty box, on the floor or other surface. Keep your back in the power position. Bend forward at the hips. Lower your arms toward the object by bending your hips and knees. "Set" your abdominals as you get ready to lift the item. Return the item to the floor, and repeat the mock lift.

Are there other recommendations I need to be aware of?

Imagine that the item you're lifting is quite heavy. Use safe lifting technique at all times. Practice five to 10 times. You may need to watch in a side-view mirror to ensure that you are hinging forward and that you are keeping your back in the power position.

What should I watch out for while doing this skill?

Don't just squat down with your back straight up and down. The idea is to practice hinging forward at the hips, bringing your upper body forward. This requires that your hips drop back and that you lower yourself from the hips and knees.