Keg Load

What is Keg Load? Keg load is a functional fitness exercise that involves lifting a keg and placing it onto a platform at various heights. This exercise mimics real-life movements like lifting heavy objects and is a great way to build strength and power in the upper body and core muscles.

Tutorial

1. Stand in front of the keg with your feet shoulder-width apart and toes pointing slightly outward.
2. Squat down, keeping your back straight and chest up, and grip the keg with both hands.
3. Drive through your heels and explosively lift the keg up, using your legs, hips, and upper body strength.
4. Once the keg is at hip level, flip it onto your shoulder or chest and stand up straight.
5. Walk or step up to the platform and place the keg onto it.
6. Reverse the movement to bring the keg back down to the ground.

Common Mistakes

• Rounding the back: Keep your back straight throughout the movement to prevent injury.

• Using only upper body strength: Remember to drive through your legs and hips to generate power. - Not bracing the core: Engage your core muscles to stabilize your spine and protect your lower back.

Tips for Better Results

• Start with a lighter keg to master the technique before moving on to heavier weights.

• Focus on proper form and technique rather than lifting heavier weights. - Incorporate keg load into your strength training routine 1-2 times per week for optimal results.

Muscles Worked

• Primary Muscles: - Upper back - Shoulders - Chest - Core - Secondary Muscles: - Legs - Hips - Arms