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Keg Load

A intermediate strongman exercise for the lower back, done with a other equipment.

Keg Load: starting positionKeg Load: finishing position
Main muscles
Lower back
Also works
Abs, Biceps, Calves, Forearms, Glutes, Hamstrings, Upper back, Quads and Shoulders
Equipment
Other equipment
Level
Intermediate
Type
Compound
Movement
Pull

How to do the Keg Load

  1. To load kegs, place the desired number a distance from the loading platform, typically 30-50 feet.
  2. 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.
  3. 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.
  4. Return to the starting position to retrieve the next keg, and repeat until the event is completed.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Keg Load

Questions

What muscles does the Keg Load work?

Mainly the lower back, with the abs, biceps, calves, forearms, glutes, hamstrings, upper back, quads and shoulders helping.

Is the Keg Load good for beginners?

It's rated intermediate. Beginners can build up to it with a simpler variation first.

What can I do instead of the Keg Load?

Good alternatives that train the lower back: Atlas Stone Trainer, Axle Deadlift or Atlas Stones.

How many sets and reps of the Keg Load should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).