Welcome, teachers and trainers, to a thoughtfully selected compilation of 16 practical weighted lift exercises designed to empower your students for the challenges of the labor market. These exercises have been carefully chosen to enhance their functional strength and equip them with the physical abilities and skills required for work-related tasks.
1. Box Lift and Elevated Placement:
Target Area: Full body strength, Core, Balance, and Stability
Engage your entire body by lifting a weighted box and placing it on an elevated surface. This exercise enhances functional strength, core stability, and balance, preparing you for lifting and handling various objects at work.
2. Gym Mat Partner Transfer:
Target Area: Full body strength and Coordination
Practice teamwork and coordination with a partner as you transfer a gym mat between each other while carrying weights. This exercise builds functional strength and coordination, essential for tasks that require cooperation and precision.
3. Kettlebell Swings:
Target Area: Core, Upper Body, and Lower Body
Improve your core stability and strength in the upper and lower body with dynamic Kettlebell Swings. This exercise simulates lifting and carrying movements, vital for physically demanding jobs.
4. Bent Over Row – With Weights:
Target Area: Upper Back, Arms, and Core
Build functional strength in your upper back, arms, and core using weights in the Bent Over Row exercise. This prepares you for tasks involving lifting and carrying objects at varying heights.
5. Farmers Carry with Weights:
Target Area: Full Body Strength, Grip, and Balance
Train your full body, grip, and balance by carrying weights in each hand. This exercise replicates real-life scenarios, such as transporting heavy loads, promoting overall work-ready fitness.
6. Lunges with Weights:
Target Area: Legs and Glutes
Strengthen your lower body with Lunges while holding weights for added resistance. This exercise prepares you for tasks that involve squatting, kneeling, and carrying weight over distances.
7. Weighted Snatch Stack:
Target Area: Full Body Strength, Upper Body, and Core
Enhance functional strength in your full body, upper body, and core with the Weighted Snatch Stack. This exercise imitates lifting objects from the ground to elevated positions, mimicking real-world work scenarios.
8. Weighted Step Ups:
Target Area: Legs and Glutes
Step up your leg and glute strength with Weighted Step Ups. This exercise involves stepping onto a platform while holding weights, preparing you for tasks that require climbing stairs or ascending elevated surfaces.
9. Weighted hook and unhook
Target Area: Grip strength, shoulder mobility
Hook and unhook a weights, resistance bands or cable from an anchor point at various heights. Works grip strength, shoulders, and core.
10. Weighted clip and unclip
Target Area: Fine motor skills, grip strength, stability
Attach and detach weighted carabiners or clips from ropes or straps. Trains fine motor skills, grip, and stability.
11. One shoulder fireman’s carry
Target Area: Single arm and shoulder strength, endurance
Lift and carry a heavy dummy or weighted bag over one shoulder. Tests single arm and shoulder strength and endurance.
12. Floor to waist bucket lift
Target Area: Functional strength, legs, core, shoulders
Lift a loaded bucket from the floor to waist height in a smooth motion. Functional for picking up objects. Engages legs, core, and shoulders.
13. Bucket carry
Target Area: Full body stability under load
Walk while holding a weighted bucket to build full body stability under load.
14. Box carry
Target Area: Load bearing capacity, grip endurance
Hold and walk with a heavy box to improve load bearing capacity and grip endurance.
15. Suitcase carry
Target Area: Shoulder stability, grip strength
Carry a weighted suitcase at your side while walking. Works shoulder stability and grip.
16. Weighted simulated trash can empty
Target Area: Lifting, emptying heavy loads
Pick up and tip over a weighted container. Mimics lifting and emptying trash cans or bins.
Embrace these weighted lift exercises as opportunities to build functional strength and improve your work-ready fitness. Strengthening your body will not only make you more capable for various job tasks but also boost your confidence to take on any challenge in your career journey.
Fit4Work is a website dedicated to promoting health and fitness for youth with disabilities to increase vocational opportunity. The website provides information on the Fit4Work program, which is a work readiness program for youth with disabilities. The program includes a screening tool to assess work capacity, as well as interventions and exercise strategies to improve fitness. The website also includes resources for physical and occupational therapists who work with youth with disabilities.
The website was created by Connie Johnson, PT, DScPT, who is an expert in the field of physical therapy for people with disabilities. Dr. Johnson has written a book on the topic of Fit4Work, and she also offers webinars and other training opportunities on the program.
The Fit4Work website is a valuable resource for anyone who works with youth with disabilities. The website provides information on how to promote health and fitness, as well as how to improve work readiness. The website is also a great resource for parents and caregivers of youth with disabilities.
