Zirv Fitness
Strength exercise

Keg Toss

How to do it

  1. Stand over the keg with feet shoulder width apart and grip it firmly on the sides or handles.
  2. Hinge the hips back and bend the knees to lower into a squat position, keeping the chest up.
  3. Drive explosively through the quadriceps and glutes, extending the hips to swing the keg upward and over the bar or target.
  4. Brace the core hard through the extension to transfer force from the legs into the toss.
  5. Exhale forcefully at the moment of release and reset the breath before the next attempt.
  6. Reset feet and stance evenly before each toss to avoid a lopsided pull through one side.

Muscles worked

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
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

Related Glutes exercises

Atlas Stone LiftAtlas Stone LoadAxle Clean and PressBand Front SquatBarbell CleanBarbell Clean and Jerk
Type
Strength
Equipment
Keg
Primary muscles
Gluteus Maximus, Quadriceps, Core
Measured in
Reps and weight
Tools
1RM Calculator