Back · Other · Compound · Intermediate
Keg Load
PrimarySecondary
- Main muscles
- Lower Back
- Also working
- Core, Biceps, Calves, Forearms, Glutes, Hamstrings, Upper Back, Quads, 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.
Other lower back exercises
- Hug Knees To Chest · Bodyweight
- Hyperextensions (Back Extensions) · Other
- Hyperextensions With No Hyperextension Bench · Bodyweight
- Lower Back-SMR · Foam Roller
- Pelvic Tilt Into Bridge · Bodyweight
- Pyramid · Exercise Ball
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake