How to Lift Wine Cases Without Hurting Yourself: Expert Tips from a Fitness Pro

As the wine industry moves towards lighter-weight glass bottles, the reality remains that someone (likely you, dear reader) has to lift and carry that weight. Whether it's taking bottles in and out of sample bags for customer tastings, moving cases in and out of the cellar for orders and inventory, or unpacking multiple cases for large deliveries, the physical work is a part of most wine roles.

Many wine company HR manuals state the requirement: "the ability to lift 35 pounds safely and carry for 50 feet." While moving one case may be manageable, moving multiple 35+ pound cases repeatedly can lead to strains or, worse, injuries.  

So to better understand the risks with carrying heavy loads, I sat down with fitness pro, Ricardo Sales to discuss how to move our bodies mindfully when moving wine. Ricardo has led and managed fast-paced restaurants, a boutique Spanish food retail store, and has loaded, lifted, and stacked almost every size box imaginable. As the general manager of YuBalance fitness studios, a group and personal fitness trainer, surfer, and amateur Muay Thai fighter, he is acutely aware of how to efficiently move and manage his body. Here, he shares his top four tips for safe lifting:

1. Check Your Posture
The biggest risk of strain or injury when lifting is poor posture. If you've been sitting at a desk for an extended time, bent over a keyboard or laptop, and then quickly need to lift several boxes, you're at prime risk for muscle strain. Before lifting, Ricardo recommends a 5-second body scan to get balanced. Align your ankles under your knees, knees under hips, hips under shoulders, and head evenly weighted to help set your body for safe movement.

2. Be Realistic About What You Can Lift
Wine case weights vary as much as individual strength, so it's crucial to be mindful of your lifting capacity. Ricardo's rule of thumb is that much like weightlifting, if you can lift an item ten times (ten repetitions) safely without losing form, you're lifting within your capacity. If you start wobbling or shaking, the weight is too much, muscle fatigue is setting in, and you should stop before risking a strain or injury. Lighten the load or ask for help.

3. Use Your Back and Legs
Your glutes and leg muscles are the strongest and largest muscles in the body, designed for heavy lifting. However, Ricardo has observed that most people use their smaller muscle groups, such as lower back and arms, to lift, which is inefficient and increases the risk of injury. He recommends bending at the knees with a straight back into a 'sumo squat,' using the power of your glutes and legs to bring the box up to hip height before moving it. This technique engages all core muscles safely, making the box safer, and easier to move.

4. Face the Case
Twisting to grab the next case, reaching around to access a cellar rack, or twisting to pick up a case off the floor can lead to back muscle strain or, if repeated, more serious injury. A safer solution is to turn your feet and face your body directly at the item you intend to pick up or carry. With your feet and body square to the item, you can engage your full body and the appropriate muscle groups, repeating the 'sumo squat' to pick up the box.

Ultimately, safe lifting is about body awareness, using the appropriate muscle groups for the right type of lifting, and knowing your body's strong and weak areas. Soreness or stiffness after a hard day of work or moving cases can indicate muscle areas that are at risk, overextended, or underdeveloped.

If you experience a strain, Ricardo recommends rest, heat, and gentle massage to relax the muscles and work out the kinks. For more serious issues, consult a physical therapist for treatment.

Happy lifting!
Beck

Disclaimer:
The fitness advice provided on this blog is for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or before beginning any exercise program.