Exercise
Keg Load
Also known as: keg loading, strongman keg, keg toss
Keg Load is a compound exercise for the lower back. Main target: lower back. Also works: upper abs, biceps short head, medial gastrocnemius, forearm flexors, gluteus maximus, biceps femoris, middle back, vastus lateralis, anterior deltoid and traps. Equipment: other.
EquipmentOther
TypeCompound (multi-joint)
MovementPull
CategoryStrongman
Muscles worked
How to do it
- To load kegs, place the desired number a distance from the loading platform, typically 30-50 feet.
- Begin by grabbing the close handle of the first keg, tilting it onto its side to grab the opposite edge of the bottom of the keg. Lift the keg up to your chest.
- The higher you can place the keg, the faster you should be able to move to the platform. Shouldering is usually not allowed. Be sure to keep a firm hold on the keg. Move as quickly as possible to the platform, and load it, extending through your hips, knees, and ankles to get it as high as possible.
- Return to the starting position to retrieve the next keg, and repeat until the event is completed.
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