Intro to Strongman:

let’s train with kegs

before we get started, make sure to pick up ATR’s Free Intro to strongman: Kegs, a Book of Workouts!

  • over 15 different keg workouts for you to try

  • covers keg press, keg loading, keg carrying, plus sections for keg squats and keg extensions

  • included guidance on how to progress the workout for multiple weeks

  • scaled workouts for equipment limitations

Keg LoadinG

Start here. In this video, you’ll find all of the techniques to get the keg deadlifted into the lap position and then loaded over a bar.

This work is the fundamental start for the other keg exercises.

Keg Squats

The Keg squat is a great exercise that anyone can use to build power out of the lap position. For the general gym goer, the movement will stress the muscles of your upper back, legs, and abs.

In this video, you’ll find the proper technique and the most common mistake new athletes will make.

To load kegs with the best of them, you have to be able to get the keg high in the air with speed.

The keg Extension is an exercise that forces you to become powerful with the implement.

Use this exercise to develop power and explosiveness in your hips.

Keg Extensions

The Keg Carry offers promoters to test the strength and endurance of athletes simultaneously.

Growing familiar with the different keg carry techniques is essential for any aspiring strongman.

Watch the video all the way through to learn about all 4 techniques, and then get training!

Keg CarrY

Coming Soon:

Keg Press