Lower Back
Keg Load
A strongman event where you lift a heavy keg from the ground and load it onto a platform or over a bar.
Primary musclesLower Back
Energy burned
≈ 46 kcalFor 3 × 8–12, rest 90s · ≈ 7.9 kcal/min
Estimate range 34–57 kcal (±25 %)
Muscle mass worked39 %
Effort during a set14.4 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Stand close to a keg lying on the floor with your feet about shoulder-width apart.
- 2Squat down and wrap both arms around the keg, hugging it to your torso.
- 3Keep your chest up and your back flat.
How to perform
- 1Drive through your legs and stand up, pulling the keg tight to your body.
- 2As the keg rises past your hips, extend your hips and lap it onto your thighs or chest.
- 3Step toward the platform and heave the keg up and over its edge.
- 4Release it and reset for the next one.
