Kegs
Primary type: Cardio equipment
Kegs, in the context of strength training and strongman competitions, are heavy, cylindrical containers traditionally used for storing and transporting liquids, repurposed as weights. They are often filled with water, sand, or lead shot to vary the weight. Kegs are used for lifting, carrying, and throwing exercises, testing an athlete's strength, grip, and endurance.
How to use Kegs
- Approach the keg and squat down to grip it from the bottom or sides. Or alternatively top and tail, one hand on the bottom and the other at the top in opposing directions.
- Lift the keg by straightening your legs, keeping your back straight.
- Depending on the exercise, you can carry, lift overhead, or throw the keg.
- For keg tosses, swing the keg between your legs and then up over a bar or marker.
- Carefully lower the keg to the ground after completing the exercise.
Benefits of using Kegs
- Develops full-body strength, particularly in the core, back, and legs.
- Enhances grip strength due to the keg's size and shape.
- Improves explosive power, mainly when used for throwing exercises.
- Can be used for both static lifts and dynamic movements.
Targeted Muscles
- Engages various muscles: legs, back, shoulders, arms, and core.
- The type of lift or carry will dictate the specific muscles targeted.
Common Exercises with Kegs
- Keg carries for distance or time for endurance and strength.
- Keg tosses for explosive power and coordination.
- Overhead keg presses for upper body strength.
- Deadlifts or squats with the keg for leg and back strength.
Skill Level
- Suitable for various skill levels, with the ability to adjust the weight inside the keg.
- Beginners should start with lighter kegs and focus on form before progressing to heavier weights.
Safety Tips
- Ensure a proper lifting technique to avoid back injuries.
- When filling the keg, ensure it's sealed correctly to prevent leakage.
- Use gloves to improve grip and protect your hands.
Alternative/Similar Equipment
- Sandbags or medicine balls for similar lifting and carrying exercises.
- Tires or farmer's walk handles for grip and strength training.
- Barbell or dumbbell exercises for more conventional strength training.