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StrongmanIntermediate
Keg Load
Equipment
Other
Target Muscles
Lower back
Category
Strongman
Muscle Group
Full Body
Force Type
pull
Mechanics
compound
Target Muscles
Lower back
Secondary Muscles
AbdominalsBicepsCalvesForearmsGlutesHamstringsMiddle backQuadricepsShouldersTraps
Breathing
Exhale as you pull the weight toward your body, inhale as you extend back to the start.
Common Mistakes
- •Holding your breath during the movement
- •Not using the full range of motion
- •Using momentum instead of controlled muscle tension
Safety Tips
- •Always warm up properly before attempting this exercise
- •Stop immediately if you feel sharp or joint pain
- •Keep your core engaged to protect your lower back
Variations
- •Slow down the eccentric phase for increased time under tension
- •Add a 1-second pause at the peak contraction
- •Perform the movement one limb at a time
Alternatives
- •Choose another exercise that targets the lower back
Progressions
- •Increase the weight by 5-10% once you can complete all reps with clean form
- •Slow down the eccentric (lowering) phase to 3-4 seconds
- •Reduce rest periods between sets to increase workout density
- •Add an extra set or rep each week (progressive overload)
Regressions
- •Reduce the weight to focus strictly on technique
- •Decrease the range of motion if you feel joint discomfort
- •Increase rest intervals to ensure full recovery between sets
Beginner Tips
- •Master proper form before increasing weight
- •Focus on slow, controlled movements — don't chase speed
- •Start with 2-3 sets of 10-12 reps to build a solid foundation
Pro Tips
- Implement progressive overload by tracking every session and adding small increments
- Breathe deliberately — exhale during the hardest part of the movement
- Warm up with lighter sets of the same exercise to prime the nervous system