Keg Toss

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 4 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 90 seconds of rest.

Execution and technique cues

• Stand with a wide stance, hinge at the hips, and grip the keg by the handles or rims.
• Keep the spine neutral and the shoulder blades pulled back to engage the upper back.
• Pull the keg explosively back between the legs and drive through the hips to initiate the throw.
• Release the keg at chest height, extending the arms forward to complete the horizontal toss.

Common mistakes

• Rounding the lower back during the initial pull from the floor.
• Using only the arms to throw the keg instead of driving with the hips and legs.
• Failing to release the keg at the proper trajectory, leading to a loss of distance.

Frequently asked questions

Should I perform the Keg Toss indoors?

No, this exercise requires a large, open outdoor space or a specialized strongman facility with a safe landing zone.

How do I safely release the keg?

Extend your arms fully toward the target and let go of the keg completely to prevent it from pulling you forward.

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