Physically lifting another person is a unique challenge that requires more than simple gym strength. Unlike a barbell with a fixed center of gravity, a human body is a dynamic, irregularly shaped load. This feat requires a coordinated blend of power, stability, and technique. This guide provides a structured, safe path to developing the functional strength needed, transitioning from lifting static weights to handling a moving, offset load.
Analyzing the Lift: Required Strength Profile
The movement required to lift a person from the floor is anatomically similar to a heavy deadlift or a low-bar squat. The most significant demand is placed on the entire posterior chain, including the gluteal muscles, hamstrings, and erector spinae. These muscles provide the massive force needed to extend the hips and knees, driving the body upward.
This lift requires core and spinal stabilization, not sheer upper-body strength. The core musculature (abdominals and obliques) must contract forcefully to create a rigid torso, preventing the spine from rounding. Since the person is not centered like a barbell, the lift tests leverage and anti-rotational strength. The upper back and trapezius muscles are also engaged to maintain a tight grip and upright posture.
Foundational Strength Training for the Lift
The foundation of this strength profile is built with heavy, compound movements focused on maximal strength. The deadlift is the primary exercise, as it directly trains the required hip-hinge pattern and posterior chain power. Aiming for sets of 3 to 5 repetitions with maximum safe weight is optimal for stimulating strength adaptations.
Variations such as the conventional deadlift or the trap bar deadlift are highly effective; the trap bar reduces lower back strain and allows for a more upright torso angle, mimicking the final lifting position. Squat variations, particularly the high-bar back squat, build powerful leg drive and quad strength, assisting the initial upward push.
Core stability must be trained under load to prepare for the off-center nature of the lift. Exercises like heavy farmer’s carries and unilateral movements, such as a single-arm dumbbell row, are excellent for this purpose. Farmer’s carries force the entire core and grip to stabilize a heavy load while maintaining a neutral spine. Focus on these major lifts two to three times per week, ensuring adequate recovery.
Mastering Technique and Safe Execution
Once foundational strength is established, the focus shifts to the specialized technique of lifting a person. The initial step is clear communication, ensuring the partner knows when the lift will begin and where to place their body. The partner should maintain a compact posture, holding their arms close to their chest to minimize the distance of the load from the lifter’s center of mass.
The lifter must approach the person and position their feet in a staggered stance for better balance and a strong base of support. The most common and effective grip involves wrapping the arms underneath the person’s armpits and locking the hands behind their back or torso. This grip keeps the weight pressed tightly against the lifter’s chest, which is crucial because a load held further away exponentially increases the stress on the lower back.
The lift itself must be initiated by bending at the hips and knees, not the waist, maintaining a straight back and engaged core throughout. The power comes from driving the feet into the floor and extending the legs and hips simultaneously, just as in a deadlift. Because the partner’s center of gravity will shift slightly, the lifter must be prepared to make small, immediate adjustments with their hips and core to maintain balance. The final part of the lift involves standing tall and using the powerful glutes to lock out the hips.
Setting a Training Timeline and Progression
A realistic timeline for developing the necessary strength typically ranges from 8 to 12 weeks for someone with a baseline of fitness and resistance training experience. This period allows for the consistent application of progressive overload—the principle of gradually increasing training stress to force strength gains. This means increasing the weight or repetitions on your core lifts week over week.
Before attempting the actual lift, practice with an “odd object” is highly beneficial to bridge the gap between barbell training and a human load. A heavy sandbag or a water-filled keg mimics the instability and awkwardness of a moving, shifting load better than a fixed-weight dumbbell. Start with an object that weighs about half of the person’s body weight and gradually progress to their full weight to prepare the body’s stabilizing muscles.
Rest and recovery are just as important as the training itself, as strength gains occur during the recovery phase. Ensure two full days of rest between heavy lifting sessions and prioritize seven to nine hours of sleep nightly. Consistency is paramount; adhering to the training plan and patiently progressing the loads will lead to the strength required for a successful lift.