Good Lifting Technique, Step by Step

Safe lifting is a sequence, not a single movement. Miss a step at the start and no amount of strength rescues it later.

1. Plan before you touch anything

Decide where the load is going and check the route is clear. Know roughly what it weighs — a test tilt at one corner tells you more than a guess. If it feels wrong at this point, get help or a handling aid.

2. Position your feet

Stand close, feet about shoulder-width apart, one foot slightly forward for balance. Standing far back and reaching is the single most common cause of a strained lower back.

3. Bend the knees and hips, not the waist

Lower yourself by bending the knees and hips while keeping the natural curve of the spine. A full deep squat is not required and is often less stable; a half squat with a straight back does the job.

4. Get a firm, full-hand grip

Use the whole hand rather than fingertips, and use handles or grip points where they exist. Adjust your grip before you lift, never while the load is in the air.

5. Lift smoothly with the legs

Straighten the legs and keep the load close to your body, ideally between knee and elbow height. No jerking, no sudden snatch, and head up as you rise.

6. Turn with your feet

Twisting the trunk while loaded is what turns a routine lift into an injury. Move your feet and let your whole body turn together.

7. Set it down with the same care

Lower using the knees and hips, place one edge down first, then slide the load into its final position. Release your grip only when it is stable and your fingers are clear.

The mistakes that keep repeating

• Carrying a load that blocks your view of the floor
• Lifting from the ground to above shoulder height in one movement
• Rushing the last lift of the day
• Team lifts with no one calling the timing
• Carrying on because the trolley is 'on the other side of the yard'

Technique is best learned by doing it, filming it and having it checked. Reading the steps is the start; being assessed on them is what makes the habit stick.