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Strongman keg toss
Advanced
Strongman keg toss is a compound weight plate exercise for the glutes, also working the hamstrings, quads, calves, front delts, traps, and abs.
What it works
Primary muscle
Glutes
Also works
HamstringsQuadsCalvesFront deltsTrapsAbs
- Equipment
- Weight plate
- Movement
- Conditioning
- Type
- Compound
- Logged as
- Bodyweight + added weight
- Suggested rest
- 2 min
How to do it
- 1Clear a safe landing zone in front of you and stand shoulder‑width apart with the keg slightly in front, gripping the rims/sides securely.
- 2Hinge at the hips with a flat back, soften the knees, and brace your abs as you pull the keg to swing slightly between your legs.
- 3Drive through the floor and extend hips, knees, and ankles explosively, squeezing the glutes as the keg travels upward.
- 4Keep the chest tall, shrug, and guide the keg overhead with straightening arms; release when the keg is on a rising arc slightly above eye level.
- 5Finish tall with hips and knees locked out, keeping your body out of the keg’s path.
- 6Let the keg land in the clear area, then walk to it and reset your stance and grip for the next repetition.
Track it in Vytal, free
Log every set, run the rest timer between them, and keep every personal record you beat.
