Protect Your Back, Keep Your Paycheck
01The 20kg Cement & Sheet Lift (Hip Hinge)
Dos
- Chest up.
- Initiate the lift with glutes and hamstrings, like a gym deadlift.
- Keep the bag glued to your belt buckle.
Don'ts
- Straight legs.
- Curved spine.
- Lifting while twisting.
Target Muscles
- Gluteus maximus, hamstrings, latissimus dorsi.
02Vibration & Grip Fatigue Survival
Covers
- Heavy rotary hammers (SDS) and 5-inch grinders.
Technique
- Let the tool weight do the work.
- Don't strangle the grip.
Target Muscles & Recovery
- Forearm flexors and extensors.
- Wrist tendon mobility drills at smoko.
03Core Bracing for Low Work
Covers
- Skirting, framing base plates and drainage digging.
Technique
- 3-point contact kneeling vs squat hold.
Target Muscles
- Transverse abdominis and lower back stabilisers.