Keg Load

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.

Muscles worked

Role	Muscles
Primary	lower back
Secondary	abs, biceps, calves, forearms, glutes, hamstrings, middle back, quads, shoulders, traps
Equipment	other equipment
Difficulty	intermediate
Type	compound

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Barbell Deadlift Barbell Crossover Reverse Lunge Bodyweight Hyperextensions With No Hyperextension Bench Bodyweight Deadlift with Bands Barbell Deadlift with Chains Barbell Deficit Deadlift Barbell

Easier than the Keg Load

Same movement pattern, lower entry difficulty — work up from here.

Hyperextensions (Back Extensions) beginner · Other Equipment

Harder than the Keg Load

Reverse Band Deadlift expert · Barbell Deadlift with Chains expert · Barbell Deadlift with Bands expert · Barbell

Common questions

What muscles does the Keg Load work?

The Keg Load primarily works the lower back, with the abs, biceps, calves, forearms, glutes, hamstrings, mid back, quads, shoulders, and traps as secondary movers. Atlas Stones, Axle Deadlift, and Atlas Stone Trainer train the same muscle, across 5 equipment types.

What equipment do you need for the Keg Load?

The Right Equipment. Without the right equipment, Barbell Deadlift, Crossover Reverse Lunge, and Hyperextensions With No Hyperextension Bench train the same muscle, and 9 of the catalogue's options for this muscle need no equipment.

Is the Keg Load suitable for beginners?

It is rated intermediate. Start with Hyperextensions (Back Extensions) and work up.

Where should the Keg Load go in a workout?

Early — the Keg Load is compound, working 11 muscle groups, so run it first or second while you are fresh.

Similar exercises

Atlas Stones Other Equipment Axle Deadlift Other Equipment Atlas Stone Trainer Other Equipment Barbell Deadlift Barbell Deadlift with Bands Barbell Deadlift with Chains Barbell