straddlyKeg Load
Muscles worked
Main muscles
- Erector Spinae
Also working
- Anterior Deltoid
- Biceps Brachii (Long Head)
- Biceps Femoris (Long Head)
- Diaphragm
- Gastrocnemius (Lateral)
- Gluteus Maximus
- Pronator Teres
- Rectus Femoris
What it is
This is a functional strength and power exercise where you lift and move a keg to a platform. It primarily targets your lower back, building strength and endurance for a unique challenge. You'll engage your core, glutes, and shoulders, alongside many other muscle groups. This compound movement develops total body power and stability.
Technique tips
- Keep the keg as close to your body as possible during the lift.
- Initiate the lift powerfully through your legs and hips.
- Maintain a strong, neutral spine throughout the entire movement.
- Once lifted, move with speed and control towards the platform.
- Fully extend your ankles, knees, and hips to place the keg high.
- Brace your core before lifting each keg to protect your lower back.
How to track your progress
Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.
