Keg Load
The Keg Load is a strongman movement that targets your lower back. Here's how to do it with clean form.
How to do the Keg Load
- Stand behind the keg with feet shoulder-width apart, hinge at the hips, and grip it at its widest point.
- Drive through your legs and hips to lift the keg, pulling it tight to your chest as it clears the ground.
- Walk it to the platform, loading height at hip level.
- Tip the keg over the edge using your hips — don't muscle it over with your arms.
Train it in Apex Zone
Apex Zone programs this movement for you, prescribes the weight from your numbers, and an AI coach adjusts it to your recovery. Now in private beta.