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.
How to program the Keg Load
Sets and reps
As a compound movement, the Keg Load responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Keg Load is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Keg Load into a plan
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Frequently asked questions
What muscles does the Keg Load work?
The Keg Load primarily targets the Lower Back. It also recruits the Abdominals, Biceps, Calves, Forearms, Glutes, Hamstrings, Middle Back, Quadriceps, Shoulders, Traps as supporting muscles.
What equipment do I need for the Keg Load?
You need Other. Difficulty level: Intermediate.
How many sets and reps of the Keg Load should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
