If you’re seriously asking this question then squats, dead-lifts, core exercises, bicep curls, pushups. If you’re going to the gym ask a trainer or hire one for a couple of sessions and ask. He/she can show you the correct exercises and form. Deadlifts with poor form can bang up your lower back.
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For something really effective - probably just steroids, honestly (not recommended!). I’m not below average and still young-ish, but definitely not built for strength either. Hitting the gym (a proper gym, with barbells and power racks for squats etc) helped a lot with girls, but only a little bit with gear. Strong legs, strong core, grip are key. Use proper lifting form - don’t round your back, etc. My grip strength and lower back both suck, which is what limits me with gear. The bulky boxes, heavy tube amps, and big speakers all force awkward handling & weight distribution, on top of that. I could manage a 100 lbs dummbell in each hand for presses, but they’re all handle - could I ever manage a 200 lbs tube amp? Hell no!! Gym should really be for your fitness goals, not for lifting gear. Get friends to help, or hire movers for the big stuff. It’s really not worth a back injury, trust me. Get youself a good set of Ironclad grip gloves - I don’t know how folks manage the slick cardboard boxes without those. |
Thanks for all responses. Yes, I could get someone to help if it’s too troublesome. It’s not worth the risk as it’s easier to pick up an injury as one gets older. If I was still in my twenties or thirties, I would not be worried. In my case it’s just lifting the amp from the floor or cart to the rack or vice versa, that’s all. I could lift an 85 lbs amp by the handles on the front and rear plate, but an amp around the same weight without handles could be a problem as I need to grip the bottom of the amp and lift it from there. Just last year I carried a 100 lbs component by the handles on the front panel but got someone to help position it on the rack. Good advice of using proper form when lifting as I did feel the sprain later on when I carried heavy stuff previously. Right, I need to work on my core, grip, lower back, legs and forearm after this, not only for lifting but fitness and overall health as well. |
Pending doctor’s approval, not necessarily for strength but gets the distortion out of your lower back so you don’t blow it up Wall stretch or more advanced Counter stretch |
As a retired Primary Care Physician I would recommend starting with a Physical Therapist, particularly one with experience in Occupational Medicine. The major health risk here would be blowing your back out. Even if you don’t do serious structural damage to your back such rupture a disc, you could do soft tissue muscle damage to the back that will cause painful spasms and limit you. Strength training alone won’t do it. Gyms are filled with muscle bound studs with chronic back pain. Stretching exercises for your back and proper lifting techniques are more important. I would also suggest using whatever equipment is available or that therapist may recommended to help lifting . Lifting a 109 pound amp from the floor and carrying it might look impressive to onlookers and boost your ego but I foresee a lifetime of misery with back pain unless you take precautions |
As a longtime gym rat who originally started lifting to combat chronic back pain, I recommend deadlifts, bent rows (both dumbbells and barbell) and a lot of core exercises. I will add that whenever you are lifting something heavy, don't attempt to "jerk" the weight up and make sure you are warmed up in general. |
I’m 68, have been in shape all my life, and have always moved heavy things. but at 60 I realized I was losing strength. by 65, my kids were finally raised. My first sport is running so I got back into the moutains, hiking at first and now running ultras. But while I could focus on running in my 30s, running up to 80 miles/week without weight work, now I need to cross train to keep my strength up and my body balanced. I’ve gone to the gym off and on all my life and done the "light weight, more reps" routine and never felt like I got much out of it. A year ago I took a friend to the gym who is a serious lifter. He gave me a few tips and the biggest one was to increase the weight, lower the reps. So I did and started making progress. Now a year later I’ve about doubled the weight I’m lifting. I just changed to more weight again, reducing my reps to 6-10. for moving heavy amps you need core strength, arm strength, and moderate leg strength, and a back that won’t spasm on you. Here is my 45 minute workout: stretch and roll on foam roller for 5 min to loosen up. 3 minute plank for core 3 sets curls, now up to 80-100 lbs 3 sets lat pulldowns or assisted pull ups--up to 120 lbs 4 sets bench press. I’ve moved to free weights and doing 135 lbs for workout. a few more things for specific muscles assoicated with running. 3 sets tricps pulldowns 45 lbs 2:00 plank stretch and roll again. I don’t do much for my legs at the gym since I run so much but if I wasn’t a running I’d do leg presses or squats, hamstring curls, and leg extensions for my quads. I do practice squats without any weight. It is important to practice your balance squatting and stretch so you can squat without taking your heels off the ground. If you have pain in any of these exercises, it is generally related to form. watch others or ask experienced lifters for tips. Jerry |
@skids An Excellent Answer. We will spend $20K on an amp, and balk at spending $200 on a piece of equipment to move it around? I recently drywalled a basement. Paid $250 for a drywall lift from Amazon. If I never use it again, it was still worth every penny. Cheers. |
@skids the scissor lift table won't protect your back. You still have to get it on and off the table. If you really want to use a piece of equipment to move it, you need an engine hoist. https://www.uline.com/Product/Detail/H-8462/Cranes-Hoists-and-Trolleys/Hydraulic-Floor-Crane?pricode=WB9532&gadtype=pla&id=H-8462&gad_source=1&gclid=Cj0KCQiA2oW-BhC2ARIsADSIAWr1eTxSx1O0rmxlZYJAGF5Tr0DjsLlDxgcT-kqS1w5ARuEZipZn8zwaAlnBEALw_wcB This will let you pick it up, roll it around, and lower it into place on top of your stand. You do need clearance for the legs to full under your stand which can be a problem. However your amp is a relatively light weight for this piece of equpment so you should be able to extend the boom. I know you guys are gettng tired of me saying "I've done that..." but I've lived a full life. I have set up a machine shop in my garage and have moved all the heavy equipment in by myself including a 2500 lb lathe and a 2000 lb milling machine. Jerry |
I am now 73 with a bad back. Moving heavy amps... not long ago I owned a 150 lb amp and moving it is simple. You use your brain. You break down what you must accomplish and then use leverage, gravity... and typically sliders and maybe a hand truck to accomplish it. I have never failed and not needed any strength or sprained my back. Furniture sliders, some come with a little lifter ... like a really small teeter tauter that you step on to lift a heavy object so you dan slide it into position. Unboxing simply requires thought and rolling. Wood plank if you need to slide something into or out of a car. It is simple. Just think. |
