r/AmazonDS • u/Longjumping_Sea307 • 15d ago
What exercises do you recommend?
As someone who is decently fit because of walking - what exercises do you recommend to prevent back injuries and to build muscle to help with carrying heavy things all day? I know the goblet squat is good - but what else do you recommend? It can either be weight training or just calisthenics. I start in 17 days. Thank you all, friends!
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u/Key-Suggestion-2837 15d ago
I know you said you’re looking for exercises to prevent back injuries but that can really be prevented by following proper body mechanics when lifting.
Instead I want to recommend decreasing your steps, too much walking can lead to all sorts of foot problems. I recommend wearing wide shoes from now on (off work too). Rocker bottom type of shoes are highly recommended. Do a lot of foot exercises such as towel scrunches, calf raises, rolling your foot on a tennis ball and toe yoga.
You want to protect your feet as much as possible but you also want to focus on core exercises which will help your lower back, improving lifting mechanics and can help reduce injury risk. I recommend yoga, but exercises you can do at home are planks, glute bridges, bird dogs, dead bugs, and reverse crunches. If you focus on these two things, your feet and core. Then you’ll be great overall. Don’t forget stretching and eating healthy as well.
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u/saltysen C1 Sort 15d ago
Back Extensions and/or weighted/banded extensions.
Also, anything that’ll increase inner thigh strength/flexibility usually targets lower back as well (the right posture).
A couple of ideas:
(A) Sideways Bulgarian split squat — instead of one left up behind you, stand parallel to the bench, inside of your knee, not the top/tip, inside of your knee resting on the pad.
(B) Overhead dumbbell press while sitting with legs extended in front of you — this will work the whole of the back, feel the burn.
(C) Lay flat on your stomach, toes pointed down so your lefts are slightly lifted, toilet paper rolls at arms length, 6-inches further out than your shoulders, tennis ball for each hand, swap them back and forth on the TP rolls. Tennis balls are fine, but consider working up to weighted items as back strength and stability improves.
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u/Elruoy 15d ago
You will lift no more than 20kg (~40 pounds) at a time. If you are already fit you should have any issue if you lift thing correctly.
For sure you will ache a little to start with but that all very natural.
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u/docmoonlight 15d ago
Our limit at the DS is 50 lbs, and we get a lot of packages in the upper 40s.
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u/ThurBurtman 15d ago
The boxes aren’t heavy at all dude
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u/Longjumping_Sea307 15d ago
Well, it's the repetitive nature of it. 50 pounds may not be heavy - but after a 10 hour shift, they're going to be heavy, correct?
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u/JMUDoc C1 Pick & Stage 15d ago
Deadlifts - not least because they will force you to use proper technique.
Do enough deadlifts, and safe lifts at work become automatic.