How do you perform this exercise?
- Clear a safe landing zone in front of you and stand shoulder‑width apart with the keg slightly in front, gripping the rims/sides securely.
- Hinge 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.
- Drive through the floor and extend hips, knees, and ankles explosively, squeezing the glutes as the keg travels upward.
- Keep 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.
- Finish tall with hips and knees locked out, keeping your body out of the keg’s path.
- Let the keg land in the clear area, then walk to it and reset your stance and grip for the next repetition.
Which other muscles are involved?
Hamstrings, Quads, Calves, Delts, Traps, Abs.
How do you log your sets?
How do you track progressive overload?Source: ExerciseDB catalogue and demonstration. Related movements are options to compare, not equivalent loads or a prescribed progression.
