Keg Load
A strongman event where a heavy keg is picked from the floor, carried against the chest and driven onto a high platform. It combines a hinge, a front carry and a triple extension, so it trains power and conditioning at the same time.
Primary muscles
- Lower Back (Erector Spinae)
- Glutes (Gluteus Maximus)
- Quadriceps
Secondary muscles
- Hamstrings
- Biceps
- Traps (Trapezius)
- Forearm Flexors
- Abs (Rectus Abdominis)
- Calves (Gastrocnemius)
- Sets
- 3–4
- Reps
- 3–5 kegs
- Rest
- 120–180s
How to perform
Main muscles working (thicker lines)
Starting position
Stand over a keg lying on the floor a set distance from a chest- to shoulder-high loading platform.
Grab the near handle, tip the keg onto its side and reach under the far edge of the bottom rim.
Hinge and pull the keg up high onto the chest, hugging it tight.
Move quickly to the platform with short steps.
Dip and extend through the hips, knees and ankles to drive the keg up onto the platform.
Return for the next keg and repeat until the run is complete.
Breathing: Brace for the pick, take short breaths during the carry, and exhale as you drive the keg onto the platform.
Coaching tips
Keg high on the chest
Short fast steps
Hips drive it up
Common mistakes
Carrying the keg low where it drags the torso forward
Pressing it up with the arms instead of the legs
Shouldering the keg when the rules don't allow it
Rounding the back heavily on the pick
Safety notes
Kegs filled with water or sand shift as you move; start light to learn how they behave.
Keep the platform stable and the path to it clear.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.