Keg Load

The Keg Load is a intermediate compound movement that activates 11 muscle groups simultaneously. It primarily targets the Lower Back, making it one of the more efficient exercises in RepStack's 873-exercise database.

strongmanintermediateotherpullcompound
Keg Load - starting position

Starting position

Keg Load - ending position

Ending position

Muscles Worked

Primary Lower Back
Secondary Abdominals Biceps Calves Forearms Glutes Hamstrings Middle Back Quadriceps Shoulders Traps

The lower back handles the primary load during this movement. The abdominals and biceps and calves and forearms and glutes and hamstrings and middle back and quadriceps and shoulders and traps assist as stabilizers throughout the range of motion.

How to Keg Load

  1. 1

    To load kegs, place the desired number a distance from the loading platform, typically 30-50 feet.

  2. 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. 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. 4

    Return to the starting position to retrieve the next keg, and repeat until the event is completed.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

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Frequently Asked Questions

What muscles does the Keg Load work?

The Keg Load primarily works the Lower Back. Secondary muscles include the Abdominals, Biceps, Calves, Forearms, Glutes, Hamstrings, Middle Back, Quadriceps, Shoulders, Traps, which assist during the movement.

Is the Keg Load good for beginners?

The Keg Load is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.

What equipment do I need for the Keg Load?

You need other to perform the Keg Load. Most commercial gyms will have this available.

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