Keg Load, starting positionKeg Load, finishing position
How to Perform
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.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•As a compound movement, this exercise works multiple muscle groups efficiently
Keg Load primarily targets the Lower Back. It also works the Abdominals, Biceps, Calves, Forearms, Glutes, Hamstrings, Middle Back, Quadriceps, Shoulders, Traps as secondary muscles.
What equipment do I need for Keg Load?
Keg Load requires Other.
Is Keg Load suitable for beginners?
Keg Load is classified as intermediate level. Beginners should master foundational movements first.
Alternatives to Keg Load
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.
