Keg Load
Keg Load is a strongman strength - keg loading exercise involving Gluteus maximus, Quadriceps, Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gluteus maximus, Quadriceps, Hamstrings
- Secondary muscles
- Erector spinae, Abdominals, Biceps brachii, Gastrocnemius, Soleus, Forearm muscles, Rhomboids, Middle trapezius, Deltoid, Trapezius
- Exercise type
- Strongman strength - keg loading
Exercise technique
- Area
Check keg stability and clear the route to the platform.
- First grip
Hold the near handle and tilt the keg sideways under control.
- Second grip
Place the other hand on the opposite lower edge for a two-point grip.
- Lift
Extend your hips and knees and bring the keg close to your chest.
- Carry
Take short steps toward the platform, keeping the keg close.
- Load
Approach the platform and strongly extend your hips and knees to place the keg on it.
- Release
Once stable, remove your hands from the pinch zone and turn toward the next load.
Key technique points
- Check the keg lid and contents.
- Secure your grip before carrying.
- Keep it close to your chest.
- Move close to the platform before loading.
- Protect your fingers beneath the rim.
- Use the clear route on return.
Common mistakes
Loose keg
Do not lift equipment with a moving lid or unsecured internal load.
Hanging from one handle
Do not pull the keg toward you without second-hand support.
Carrying it away from the body
Do not extend your arms forward and lengthen the load lever.
Long running strides
Avoid speed and stride length that make the keg swing.
Throwing onto the platform
Do not swing the load forward before closing the distance.
Trapping the hand
Do not leave fingers between the keg and platform when releasing.
Frequently asked questions
Keg Load: why is “Loose keg” a mistake?
Do not lift equipment with a moving lid or unsecured internal load.
Keg Load: why is “Hanging from one handle” a mistake?
Do not pull the keg toward you without second-hand support.
Keg Load: why is “Carrying it away from the body” a mistake?
Do not extend your arms forward and lengthen the load lever.
Keg Load: why is “Long running strides” a mistake?
Avoid speed and stride length that make the keg swing.
Keg Load: why is “Throwing onto the platform” a mistake?
Do not swing the load forward before closing the distance.
Keg Load: why is “Trapping the hand” a mistake?
Do not leave fingers between the keg and platform when releasing.
What should I focus on when doing Keg Load?
Check the keg lid and contents. Secure your grip before carrying. Keep it close to your chest. Move close to the platform before loading. Protect your fingers beneath the rim. Use the clear route on return.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.