Keg Load
How to do the Keg Load with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Lower Back
Abs, Biceps, Calves, Forearms, Glutes, Hamstrings, Mid Back, Quads, Shoulders, Traps
Other
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.
Log it, see it on your body.
Every Keg Load set you log feeds Ascend's anatomy heatmap, so your lower back volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Keg Load fits
The Keg Load shows up in training built around a specific goal. See how it fits:
More lower back exercises
Keg Load: common questions
What muscles does the Keg Load work?
The Keg Load primarily works the Lower Back. It also recruits the Abs, Biceps, Calves, Forearms, Glutes, Hamstrings, Mid Back, Quads, Shoulders and Traps as supporting muscles.
Is the Keg Load suitable for beginners?
The Keg Load is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
Is the Keg Load a compound or isolation exercise?
The Keg Load is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Keg Load with correct form?
To load kegs, place the desired number a distance from the loading platform, typically 30-50 feet. Follow the full step-by-step above for the complete movement.
Log your Keg Load sets, free.
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