▸ Back
Keg Load
Lower BackOther
intermediate · compound · strongman
Also works: Abdominals · Biceps · Calves · Forearms · Glutes · Hamstrings · Middle Back · Quadriceps · Shoulders · Traps
A lower back movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
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.