Keg Load

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How to do it

Set the kegs ten or fifteen metres from the platform. Grab the near handle, tip it on its side to reach the far edge of the base and bring it to your chest; **the higher you set it, the less the walk hurts**. Walk with the keg tight to your body, ribs down and short steps, and load it by extending the hips. The liquid shifts inside, so the weight moves with every step: that is what works the core. The classic mistake is picking it up low and then dragging it with your lower back the whole way.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Core, Biceps, Calves, Forearms, Glutes, Legs, Shoulders

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