Keg Load
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Atlas Stone
- Keg
- Sandbag
This is a technical lift, best learned under a coach’s eye before loading heavy.
HOW TO PERFORM
- Wrap around the object, hips low, chest tight to it.
- Lap it to the thighs, then extend the hips to stand.
- Load it onto the platform; reset for the next rep.
TARGET MUSCLES
Primary
- Lower Back
- Glutes
- Forearms
- Traps
- Hamstrings
Secondary
- Shoulders
- Quads
- Biceps
- Abs
In the app
This guide covers these exercises in the Ægir Iron library:
- Atlas Stones
- Barrel Load
- Keg Load
- Sandbag Load
- Sandbag Over Shoulder
- Stone Over Load
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.