Keg Load

Also called keg carry, keg lift and strongman keg.

Works

Lower back, plus abs, biceps, calves, forearms, glutes, hamstrings, upper back, quads, shoulders and traps

Equipment

Other kit

Level

Intermediate

Type

Compound

How to do it

Setup. To load kegs, place the desired number a distance from the loading platform, typically 30-50 feet.

1. 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.
2. 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.
3. Return to the starting position to retrieve the next keg, and repeat until the event is completed.

Cues

• Tip the keg, grab the bottom rim.
• Lap it, then hug it high.
• Walk fast, short steps.
• Drive the hips to load.

Common mistakes

• Rounding the back on the pickup.
• Keg riding low.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

Swap for