Which muscle groups would I use when
- lifting an object from the floor with a straight back
- holding an object at chest height for an extended period of time whilst climbing stairs
...and how would I best train them?
In a few months I'll have to do the standard lifting assessment for patient transport work in the UK. I'm only very slight myself so I'm looking to improve my lifting capabilities in the intervening months, unfortunately I don't have access to a gym so am very limited in the equipment I have access to.
The assessment is in two parts and I'd like advice as to whether I'm working the right muscle groups:
Floor Lift - Lifting a 12.5 stone (80kg) dummy on a scoop stretcher up to say waist height and walking with it. This is done with a crew member at each end.
I'm a bit concerned with this one as 80kg is 160% of my own weight, however with the equipment I'm sure it'll be manageable as even if I have the head end I should only be taking over a little over half the weight, correct?
*with better manual handling technique than that!
Anyway for this I've been assuming that as I'm starting in a squatted position then lifting up with bent knees I'll need to work on my thigh muscles. To this end I've been doing squats, is there anything else I could be doing? Would I need to work on my lower legs too?
Stair Carry - The same dummy is placed into a carry chair (essentially a chair with rear wheels and grips), we lift it up (again two person lift) then go up and down 3 flights of stairs without lowering the chair
I've been working on the basis that the lift for this is similar to the floor lift above (if you're at the feet end) so any advice you could give for the previous lift would probably suffice for that. However when lifting from the head end or when in the carrying position at the feet we are advised to tuck our elbows into our sides and keep your arms in a bicep curl position. Hopefully I can find a picture to illustrate all this more clearly.
Therefore in addition to the squats to train my thighs and my above question about the lower legs, I think I have to put some effort into my arms too in order to keep the chair up (once it's off the floor and you're climbing, all the effort is in your arms rather than your legs). For general upper body strength I've been planning to do pushups and reading back it sounds like bicep curls could be a good idea too.
Is there anything else that you think would help, or any assumptions that I've made and you can point out are completely wrong? I'd be very grateful for any help you can give me!