Keg Load
An intermediate compound strongman exercise that works the lower back.
Starting position
End position
How to Do Keg Load
- To load kegs, place the desired number a distance from the loading platform, typically 30-50 feet.
- 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.
- 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.
- Return to the starting position to retrieve the next keg, and repeat until the event is completed.
Muscles Worked
Alternatives to Keg Load
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Atlas Stone Trainer
An intermediate compound strongman exercise that works the lower back.
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2
Axle Deadlift
An intermediate compound strongman exercise that works the lower back.
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3
Atlas Stones
An advanced compound strongman exercise that works the lower back.
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4
Deficit Deadlift
An intermediate compound powerlifting exercise that works the lower back, using a barbell.
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5
Rack Pull with Bands
An intermediate compound powerlifting exercise that works the lower back, using a barbell.
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6
Rack Pulls
An intermediate compound powerlifting exercise that works the lower back, using a barbell.
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7
Weighted Ball Hyperextension
An intermediate compound strength exercise that works the lower back, using an exercise ball.
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8
Hyperextensions With No Hyperextension Bench
An intermediate compound strength exercise that works the lower back, needing no equipment.
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9
Deadlift with Bands
An advanced compound powerlifting exercise that works the lower back, using a barbell.
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10
Deadlift with Chains
An advanced compound powerlifting exercise that works the lower back, using a barbell.
Frequently Asked Questions
What muscles do keg load work?
Keg Load primarily works the lower back. The abs, biceps, calves, forearms, glutes, hamstrings and upper back assist as secondary muscles.
What equipment do I need for keg load?
The source dataset does not record equipment for keg load. Check the instructions above before you set up.
Keg Load: is it suitable for beginners?
Keg Load is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of keg load?
Atlas Stone Trainer, Axle Deadlift, Atlas Stones train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my keg load reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; keg load can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Keg Load with AI
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