Keg Carry

Which muscles does it train?

Equipment needed

How to perform it

For strength, use 3 to 5 heavy carries over 10 to 20 meters with 2 to 3 minutes of rest. For conditioning and volume, use 3 to 4 carries over 30 to 50 meters at a moderate load.

Execution and technique cues

• Lap the keg by gripping it low, lift it with a flat back, and pull it tight to your chest.
• Wrap your arms around the keg and squeeze it firmly against your torso to prevent shifting.
• Walk forward using quick, short strides while keeping your hips extended and torso upright.
• Lower the keg back to the floor under control by squatting down with a straight spine.

Common mistakes

• Rounding the upper back and shoulders while carrying the keg.
• Holding the keg too low near the hips instead of high against the chest.
• Taking excessively long strides, which leads to instability and loss of balance.

Frequently asked questions

What makes the keg carry a unique training tool?

It forces the body to stabilize an awkward, shifting load, building real-world core, back, and grip strength.

How should I determine the weight of the keg?

Start with a partially filled keg that allows you to maintain upright posture for the entire carry duration or distance.

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