Keg Load

Lower backOtherIntermediateCompound

Muscles worked

PrimaryLower back

SecondaryAbs, Biceps, Calves, Forearms, Glutes, Hamstrings, Mid back, Quads, Shoulders, Traps

How to do it

01
To load kegs, place the desired number a distance from the loading platform, typically 30-50 feet.
02
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.
03
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.
04
Return to the starting position to retrieve the next keg, and repeat until the event is completed.

In the app

Keg Load appears when you own the kit it needs and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

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