Lower BackIntermediate
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
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.