Functional Training - Ebook

Functional Training - Ebook

Mechanics of Lifting - Ebook

In stock
Mechanics of Lifting Ebook - 39 Pages


After completing the Iron Edge Mechanics of Lifting course, you will have a introduction level understanding of the mechanical aspects of lifting and how to relate these to training your clients.

It is your responsibility as a trainer to instruct safe exercise routines, and to put methods in place that will provide the best chance of performance gains for those who you train. This workshop will teach you how to analyse movement, with the aim of reducing injury risk and outlining how to modify movements in particular ways to maximise desired results.

The relationship between various segments of the body, and the effect of movement at one joint has on movement at another, will be discussed and you will learn how to correct common flaws in certain exercises. Overall, the workshop aims to provide the basis for you to extend your learning and maximise your potential as a trainer.


The human body is designed to move. The combination of soft tissue structures, the skel- etal arrangement and joint configuration forma functional basis for challenging the physical abilities of what humans can achieve. The ability to move fluidly in an efficient, coordinated pattern can limit injury risk and enhance one’s physical capabilities.

To do so requires an understanding of how the movement is occurring. Whether it be in a sporting context, in a training environment or in daily activities, knowledge and recognition of proper movement patterns will aid and assist an individual’s ability to successfully perform a variety of tasks.

Techniques used in training will ultimately define the resultant adaptations, therefore the mechan- ics of various lifts are imperative to learn and understand. The mechanics that we lift with will dictate muscle activation, as different joint angles and movement patterns stimulate contraction of muscles in particular ways.

Optimal mechanics and movement patterns will have many beneficial outcomes in terms of muscle development and functionality, whereas faulty mechanics can increase injury risk.


Biomechanics involve combining mechanical concepts of motion to biological scenarios, and is often used to explain human movement. Biomechanics have long been studied and developed in an effort to improve sports and physical performance, with successful results.

For the purpose of this manual, lifting mechanics will be defined as relating the mechanical aspects of movement to a resistance training setting. You should be thinking about treating your body as a machine, and therefore apply mechanical thoughts to the movement of your body and those of whom you train for performance gains and safety.


Biomechanical considerations do not just relate to lifting movements, but should be respected and adhered to in all activities. It is extremely important for coaches, personal trainers and lifters to understand and appreciate lifting mechanics and their effect on lifting performance.

If one does not understand how a movement occurs, or how a simple positional modification at one point can affect force at another point in the kinetic chain, such as ankle flexion on knee angle, then one cannot prescribe training effectively as the training adaptations are not being controlled.

Furthermore, the safety implications of poor lifting mechanics can be substantial. Where proper technique and optimal mechanics will enhance an individual’s ability to perform tasks, incorrect movements and poor posture whilst lifting can be extremely detrimental and dangerous to an individual. Injury risk increases greatly with improper mechanics due to increased loads on the body and high stress at joint locations.

This section will introduce various biomechanical principles and relate them to human movement. As noted, this manual is simply a beginner’s guide to biomechanics and aims to encompass the most critical aspects of biomechanics that may concern you in your time working with clients.

Biomechanical principles relate to all types of movement, whether it be in the gym or in daily life, therefore it is important to have an understanding of a number of concepts. You will often find you are aware of and implementing certain biomechanical ideas in your training and life already.

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