Keg Load

Time to haul the honey barrel. Hug the keg tight, brace your belly like a proud bear, then pop those hips to lift and place it on the platform. Keep it close so it does not wiggle away. Strong paws, steady paws, and a big bear breath on every rep.

Instructions

1. Set a stable platform at the target height and place the keg on the floor in front of it.
2. Stand close with feet about shoulder-width, toes slightly out, and grip the keg around the body or handles.
3. Brace your core, keep your back neutral, and pull the keg tight to your shins as you lift it off the floor.
4. Bring the keg to your lap by sitting back into a partial squat, then re-grip higher if needed.
5. Drive through the legs and hips to stand, keeping the keg hugged to your torso.
6. Extend hips and knees and guide the keg onto the platform, finishing with control.
7. Reset the keg safely to the floor and repeat for reps.

Benefits

• Builds full-body strength and power
• Improves hip extension and posterior chain development
• Trains bracing and midline stability under awkward loads
• Enhances grip and upper-back strength
• Carries over to real-world lifting and strongman performance

Key Points

• Keep the keg close to your body to reduce lower-back strain.
• Brace hard before each pull and keep ribs down.
• Use the legs and hips, not a rounded-back yank.
• Move your feet to the platform rather than reaching with the keg.
• Control the load onto the platform to avoid bouncing or slipping.

Common Mistakes

• Letting the back round excessively during the initial pull
• Holding the keg away from the body
• Trying to curl the keg with the arms instead of using the hips
• Rushing the lap phase and losing position
• Overreaching to the platform instead of stepping closer
• Dropping the keg onto the platform without control