Keg Load
Trains the Spinal Erectors.
- Equipment
- A keg and either a box or a barbell in a rack
- Mechanic
- Compound
- Force
- Pull
- Level
- Intermediate
How to do it
- Stand over the keg with the feet a little wider than it and hinge down to grip its rims or handles.
- Pull it into the chest and lap it, sitting back and rolling it onto the thighs.
- Hug it tight to the chest and reposition the hands under it.
- Drive the hips forward and stand up, rolling the keg up the chest.
- Push it onto the platform or over the bar, extending fully.
- Step back and reset.
Common mistakes
- Treating it like a stone. A keg is taller and its contents shift; the hug is tighter and the lap is deeper.
- Rounding the back to reach the rims. The pick is a hinge with a flat back; the chest stays close to the keg.
- Rushing the lap. The keg settles on the thighs before the stand; a keg that is still moving in the lap comes out of the hands.
- Placing it with the arms. The hips drive it up and the arms guide it onto the platform.