Moving made easier

Pack and lift boxes without injuring yourself

By Daisy Carrington, amNewYork Deputy Features Editor | dcarrington@am-ny.com

April 4, 2007

They say you can always count on death and taxes. The other thing you can depend on? Moving to a new home, or at least being called upon to help your buddies move.

No matter how hard you try to be the guy who makes sure the pillows are all transported safely upstairs, once the futon rolls out of that U-haul, you know you're going to be asked to lend a hand -- and possibly pull a muscle.

"Strength, body form and endurance are all important factors to consider when packing, loading and lifting items in preparation for a big move," says Carlos Bustamante, a trainer at Bally Total Fitness. "If not performed properly, these tasks can cause serious injury."

Bustamante has devised a workout regimen to ensure you don't get a hernia while carting boxes around.

1. The clean and jerk
This exercise involves the legs, arms, shoulders and core muscles, and can help stabilize your body, which is vital for heavy lifting.Begin with your legs shoulder width apart, your chest out and your shoulders back. Relax your arms while holding a weighted bar in front of your thighs (adjust the weight based upon your individual fitness level).

Squat down while gripping the bar loosely, making sure your knees never extend past your toes. Pause for a moment in the squatted position, then lift up, bringing the weighted bar to your chest. Extend your arms upward in an explosive motion until they are fully extended (keep your elbows slightly bent in order to avoid joint injury). Do three sets of 12-15 reps.

2. Push-ups
This exercise focuses on the upper body. Begin by assuming a push-up position, making sure that your arms are shoulder-width apart with your hands resting on the floor right beneath your shoulders.

Keep your shoulders aligned, contract your abdominal muscles as you bend your elbows and begin to lower your torso towards the floor. Slowly, use your chest, arm and abdominal muscles to elevate your body upward into the starting position. Do three sets of 12-15 reps.

3. Bent rows
Performed on a regular basis, this exercise will significantly strengthen your back muscles.

Stand with your feet shoulder width apart and your knees slightly bent. Angle your torso about 45 degrees over your toes. Keeping your back at this angle, grip a weighed bar, and hold the bar with your palms facing inward. Contract your abdominal and back muscles, and lift the bar up to your chest while keeping your elbows bent. Hold the position for one to two seconds, then slowly return the bar to starting position. Do three sets of 12 reps.

4. Front squats
Squats help strengthen your lower body muscles, which should be used to lift heavy items.

Position a weighted bar across your upper arms, with your arms crossed and parallel to the floor. Look straight ahead, keep your elbows bent and squat down, making sure that your knees never extend past your toes. Hold the position for one to two seconds, then slowly return to the starting position. Do three sets of 10-12 reps.