GymPlan AIKeg Load
Keg Load is an intermediate compound strongman that mainly works your lower back, with help from your abs, biceps, calves, forearms, glutes, hamstrings, upper back, quads, shoulders and traps.
How to do the keg load
- 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.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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Start your free trialKeg Load alternatives
Exercises that train the same main muscle.
FAQ
What muscles does the keg load work?
It mainly works your lower back; your abs, biceps, calves, forearms, glutes, hamstrings, upper back, quads, shoulders and traps assist.
How many sets and reps of keg load should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the keg load good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.