Keg Load

Main muscles: Lower back
Also works: Abs, Biceps, Calves, Forearms, Glutes, Hamstrings, Middle back, Quads, Shoulders, Traps
Equipment: Other equipment
Level: Intermediate
Type: Compound · Pull

How to do it

To load kegs, place the desired number a distance from the loading platform, typically 30-50 feet.
Begin by grabbing the close handle of the first keg, tilting it onto its side to grab the opposite edge of the bottom of the keg. Lift the keg up to your chest.
The higher you can place the keg, the faster you should be able to move to the platform. Shouldering is usually not allowed. Be sure to keep a firm hold on the keg. Move as quickly as possible to the platform, and load it, extending through your hips, knees, and ankles to get it as high as possible.
Return to the starting position to retrieve the next keg, and repeat until the event is completed.

What muscles does the Keg Load work?: Mainly the lower back, with help from the abs, biceps, calves, forearms, glutes, hamstrings, middle back, quads, shoulders, traps.
What equipment do I need?: Other equipment.
Is it good for beginners?: It is rated intermediate level.
How do I track progress on it?: Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.

Exercise descriptions: free-exercise-db, public domain.