{"id":5249,"date":"2021-01-30T09:00:59","date_gmt":"2021-01-30T09:00:59","guid":{"rendered":"https:\/\/www.deliveryquotecompare.com\/news\/?p=5249"},"modified":"2025-04-02T11:21:41","modified_gmt":"2025-04-02T10:21:41","slug":"exercises-to-help-build-strength-for-removal-workers","status":"publish","type":"post","link":"https:\/\/www.deliveryquotecompare.com\/news\/exercises-to-help-build-strength-for-removal-workers","title":{"rendered":"Exercises to help build strength for removal workers"},"content":{"rendered":"\n

If you work as a removal worker<\/a>, a large percentage of the day can be spent trying to shift heavy objects using nothing but your own brute strength. <\/p>\n\n\n\n

Strength is\nimportant in a job that involves a lot of lifting and loading, and a day\u2019s work\ncan take its toll on your body. Building and maintaining strength can help you\nout, especially when you need to summon a last big heave to get a load onto a\ntrailer or lorry.<\/p>\n\n\n\n

The good news is you don\u2019t need a gym membership or expensive weights bench at home to build muscle. Here are a few exercises you can do at home to help you build strength<\/a>.<\/p>\n\n\n\n

Lunges<\/h2>\n\n\n\n

Lunges help you to exercise all of the big muscles in your legs at once. Strong legs can help you to stabilise yourself went attempt to lift heavy or large objects. <\/p>\n\n\n\n

To perform a lunge,\nyou need to stand with your legs shoulder-width apart. Step forward using your\nright leg, bending your knee so that it makes a 90-degree angle. At the same\ntime, dip your left knee until it is just about to touch the ground without\nactually touching it.<\/p>\n\n\n\n

Throughout the\nmovement, you must maintain a straight back to avoid putting stress on your\nspine. You should hold each lunge for just a few seconds. <\/p>\n\n\n\n

Once you have\ncompleted the movement, switch legs, stepping forward with your left leg and\ndipping your right knee. A few sets of a dozen or so reps each day is enough to\nbuild strength in your legs.<\/p>\n\n\n\n

Planks<\/h2>\n\n\n\n

Planks<\/a> are great for core strength, which can help you with that last heave onto the truck when you need it most. To perform a plank, you must keep your body off the ground using your toes’ tips and forearms.<\/p>\n\n\n\n

Keeping the rest of\nyour body straight, you must hold yourself up with your forearms and toes for\nanywhere between 20 and 30 seconds to feel the benefit of it.<\/p>\n\n\n\n

Planking can help\nbuild muscle in your core, as well as your back and arm. The more you do it,\nthe longer you find you can hold a plank for.<\/p>\n\n\n\n

Push-ups<\/h2>\n\n\n\n

Another exercise\nwhere you use your own bodyweight to build muscle, the good old-fashioned\npush-up, is an effective way to build core and arm strength. <\/p>\n\n\n\n

Start by holding\nyourself up with your hands and toes. Lower your body towards the floor by\nbending your arms, but only allow your chest to brush the floor before pushing\nyourself back up again. Repeat this motion about 10 times over three sets.<\/p>\n\n\n\n

If you find this difficult to do initially, try to support yourself with your knees and then try a full push-up<\/a> when you feel you have built up enough strength.<\/p>\n\n\n\n

Tin can shoulder\npress<\/h2>\n\n\n\n

You can invest in a pair of dumbbells relatively cheaply, or you can raid the kitchen cupboard for a couple of food tins<\/a>. Either way, a small bit of weight is ideal for this exercise as it can help build the muscles in your shoulders and arms.<\/p>\n\n\n\n

Hold each can or dumbbell\nin each hand. Stand with your feet shoulder-width apart and slowly raise your\narms above your head, fully extending them before lower them again. <\/p>\n\n\n\n

Do this about 10\ntimes for three sets.<\/p>\n","protected":false},"excerpt":{"rendered":"

If you work as a removal worker, a large percentage of the day can be spent trying to shift heavy objects using nothing but your own brute strength.  Strength is important in a job that involves a lot of lifting and loading, and a day\u2019s work can take its toll on your body. Building and […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[36,41,201,114,1],"tags":[157,87,88,71],"_links":{"self":[{"href":"https:\/\/www.deliveryquotecompare.com\/news\/wp-json\/wp\/v2\/posts\/5249"}],"collection":[{"href":"https:\/\/www.deliveryquotecompare.com\/news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.deliveryquotecompare.com\/news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.deliveryquotecompare.com\/news\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.deliveryquotecompare.com\/news\/wp-json\/wp\/v2\/comments?post=5249"}],"version-history":[{"count":4,"href":"https:\/\/www.deliveryquotecompare.com\/news\/wp-json\/wp\/v2\/posts\/5249\/revisions"}],"predecessor-version":[{"id":6131,"href":"https:\/\/www.deliveryquotecompare.com\/news\/wp-json\/wp\/v2\/posts\/5249\/revisions\/6131"}],"wp:attachment":[{"href":"https:\/\/www.deliveryquotecompare.com\/news\/wp-json\/wp\/v2\/media?parent=5249"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.deliveryquotecompare.com\/news\/wp-json\/wp\/v2\/categories?post=5249"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.deliveryquotecompare.com\/news\/wp-json\/wp\/v2\/tags?post=5249"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}