Zirv Fitness
Strength exercise

Keg Carry

How to do it

  1. Straddle or stand close to the keg and wrap both arms around it, clasping the hands together underneath.
  2. Brace the core and drive through the legs to lift the keg up against the chest.
  3. Hug the keg tightly against the torso with the forearms locked around its circumference.
  4. Walk forward with short, controlled steps, keeping the chest up and the ribs pulled down under the load.
  5. Keep breathing steady and rhythmic rather than holding the breath while carrying.
  6. Lower the keg to the ground under control at the finish rather than dropping it.

Muscles worked

CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
Forearm FlexorsGroup of muscles on the inner forearm responsible for wrist flexion and grip strength. All Forearm Flexors exercises

Related Core exercises

Barbell Overhead Squat (Snatch Grip)Cable Row (Wide Grip)Clean Grip High PullFarmer's Walk (Heavy)Farmer's Walk (Thick Grip)Farmers Walk
Type
Strength
Equipment
Keg
Primary muscles
Core, Forearm Flexors
Measured in
Reps and weight