Keg Load

An intermediate strength exercise for the back, abs, biceps, calves, forearms, glutes, hamstrings, quads and shoulders.

Movement guide

Keg Load

Demand · source-assignedMedium (unreviewed)

Equipment requiredOther / check instructions

Muscle focusBack · Abs · Biceps · Calves · Forearms · Glutes · Hamstrings · Quads · Shoulders

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Ball back extension demonstrated on the 3D figure

3D demoBall back extensionBeginner · Exercise ball

Similar move, beginner grade.

This move

Keg LoadIntermediate · Other / check instructions

Intermediate grade (source-assigned).

Harder option

Horizontal back extension (hyperextension, Roman chair) demonstrated on the 3D figure

3D demoHorizontal back extension (hyperextension, Roman chair)Advanced · A bench or box

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

To load kegs, place the desired number a distance from the loading platform, typically 30-50 feet.
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.
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.
Return to the starting position to retrieve the next keg, and repeat until the event is completed.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back. Also: Abs, Biceps, Calves, Forearms, Glutes, Hamstrings, Quads, Shoulders.

Equipment

Other / check instructions

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Back extension off a flat bench demonstrated on the 3D figure

3D demoBack extension off a flat benchIntermediate · A bench or box

Mixed-grip chin-up demonstrated on the 3D figure

3D demoMixed-grip chin-upAdvanced · Pull-up bar

Towel one-arm chin-up demonstrated on the 3D figure

3D demoTowel one-arm chin-upAdvanced · Pull-up bar + Other / check instructions

Weighted pull-up demonstrated on the 3D figure

3D demoWeighted pull-upAdvanced · Pull-up bar + Something with weight

Axle Deadlift demonstrated on the 3D figure

3D demoAxle DeadliftIntermediate · Other / check instructions

Band Assisted Pull-Up demonstrated on the 3D figure

3D demoBand Assisted Pull-UpBeginner · Other / check instructions + Pull-up bar

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Questions people ask

What muscles does the Keg Load work?

Mainly the back, with help from the abs, biceps, calves, forearms, glutes, hamstrings, quads and shoulders.

What equipment do I need for the Keg Load?

Other / check instructions.

Is the Keg Load good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Ball back extension.

What is an easier alternative to the Keg Load?

Try the Ball back extension. It works similar muscles at a lower grade.

How do I make the Keg Load harder?

Progress to the Horizontal back extension (hyperextension, Roman chair), or add load, range or slower lowering once your form is solid.