Keg Load
Set the kegs 30-50 feet from the platform, tilt one onto its side, lift it to your chest, and move fast. Load it by extending through hips, knees, and ankles to get it as high as possible.
- Difficulty
- Intermediate
- Type
- Strongman
- Mechanic
- Compound
- Force direction
- Pull
- Muscles
- 17
Form sequence
01 · setup
To load kegs, place the desired number a distance from the loading platform, typically 30-50 feet.
02 · grip and lift
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.
03 · carry and load · Key step
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.
04 · repeat
Return to the starting position to retrieve the next keg, and repeat until the event is completed.
What's working
3D
- Erector Spinae
Primary · 131 exercises
- Rectus Abdominis
Secondary · 152 exercises
- Biceps Brachii
Secondary · 127 exercises
- Gastrocnemius
Secondary · 209 exercises
- Wrist & Finger Flexors
Secondary · 119 exercises
- Wrist & Finger Extensors
Secondary · 119 exercises
- Brachioradialis
Secondary · 119 exercises
- Gluteus Maximus
Secondary · 242 exercises
- Hamstrings
Secondary · 277 exercises
- Rhomboids
Secondary · 99 exercises
- Middle Trapezius
Secondary · 164 exercises
- Quadriceps
Secondary · 227 exercises
- Anterior Deltoid
Secondary · 338 exercises
- Lateral Deltoid
Secondary · 338 exercises
- Posterior Deltoid
Secondary · 338 exercises
- Upper Trapezius
Secondary · 99 exercises
- Lower Trapezius
Secondary · 99 exercises
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