Hominin · exercise
Keg Load
Keg Load is a intermediate strongman exercise. It works the lower back, with help from the abdominals, biceps, calves, forearms, glutes, hamstrings, middle back, quadriceps, shoulders and traps.
intermediateotherpull movementcompoundstrongman
- Main muscles
- lower back
- Also works
- abdominals, biceps, calves, forearms, glutes, hamstrings, middle back, quadriceps, shoulders, traps
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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Atlas Stone Trainer · other, intermediate
- Axle Deadlift · other, intermediate
- Atlas Stones · other, expert
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).