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How to do Keg Deadlift:

• Step 1: Place a keg on its side in front of your feet on the floor.
• Step 2: Lower hips and bend your knees down into a squat.
• Step 3: Grasp the ends of the keg with both hands and bend over with head up and a natural arch in your lower back.
• Step 4: Push with your knees while bringing your torso into an upright position. Once you are standing upright, stick your chest out and bring your shoulder blades together to contract your back. You should look similar to a solder standing at attention.
• Step 5: To move back to starting position, bend your knees while leaning your torso forward at the waist. Your back should be kept straight. When the weights are touching the floor, you have completed one full rep and are ready to start the next one.
• Step 6: Repeat as necessary.

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• Secondary

Muscles Worked

• Primary
• Secondary

Details

keg deadlift is a free weights exercise that primarily targets the hamstrings and to a lesser degree also targets the calves, glutes, hip flexors, lats, lower back, middle back and traps ...more