Back·Other·Compound
Keg Load
Lower Back · Other
Intermediate
Body Part
Back
Equipment
Other
Level
Intermediate
Type
Compound
Force
Pull
The Keg Load is an intermediate other exercise that primarily targets the Lower Back.
Muscles Worked
Lower Back primaryCore secondaryBiceps secondaryCalves secondaryForearms secondaryGlutes secondaryHamstrings secondaryUpper Back secondaryQuads secondaryShoulders secondaryTraps secondary
How to Do the Keg Load
- 1To load kegs, place the desired number a distance from the loading platform, typically 30-50 feet.
- 2Begin 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.
- 3The 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.
- 4Return to the starting position to retrieve the next keg, and repeat until the event is completed.
Related Exercises
Exercise data from the open-source Free Exercise DB.