Buzz
If the phrase 'lift with your legs' has always seemed unclear, you're certainly not alone. Following this advice can often feel forced, awkward, and less effective—though it's not exactly wrong. Here's the key piece you're missing.
The core idea behind lifting with your legs is to prevent one major error: bending your lower back too forcefully, which increases the risk of a herniated disc.
When you squat to lift with your back upright, you sidestep that mistake. However, depending on what you're lifting, this technique may not always be practical. A 1993 study revealed that even with proper 'lift with your legs' training, warehouse workers often found it nearly impossible to follow the textbook method.
In reality, you can adjust your body to suit the task, as long as you keep your back reasonably straight, supported by your core muscles. I appreciate how the Duke Environmental and Occupational Safety Office simplifies lifting technique into two clear guidelines:
Keep the load close to your body during the lift. Bring the object close to your chest, which may involve kneeling on one knee or squatting unevenly, so you're nearly straddling the item you need to pick up.
Preserve the natural curve of your back, particularly the arch in your lower back. Think of keeping your spine in the same neutral alignment as it is when you're standing or walking.
By following these two guidelines, you can protect your back without contorting into awkward or unnatural positions. Some lifting illustrations show a person squatting to pick up a box while holding it out in front of them—but this isn't realistic, and it's not even the right approach. The most effective lifting position is with the object close to your belly. Holding it closer to your chest or hips is nearly as effective. If you begin holding it higher, lower, or farther away from your body, you won't be able to lift as much safely. (This lifting guide offers a helpful illustration of this concept.)
These two principles also explain why straight-legged deadlifts are a safe exercise in the gym: those who perform this lift ensure their spine stays neutral and the weight remains close to their body. There are multiple safe ways to lift.
