The Keg Carry is a demanding Strongman event that tests full-body strength, grip endurance, and stability. Competitors lift a heavy keg from the ground and transport it over a set distance as quickly as possible. The keg’s awkward shape and shifting weight make this event uniquely challenging, requiring athletes to adapt their grip and posture to maintain control throughout the carry.


Event Description

In the Keg Carry, athletes lift a heavy keg, typically filled with liquid or sand, and carry it over a designated distance or for the maximum distance possible within a time limit. The shifting load adds a dynamic challenge, requiring core stability, grip strength, and constant adjustments to maintain balance. Depending on the competition, athletes may race for speed, distance, or a combination of both.


Equipment Specifications

Implements and Setup

Additional Specifications


Rules and Execution

Objective

Lift the keg from the ground and carry it over the designated distance or for maximum distance within the time limit.

Step-by-Step Execution

  1. Setup:
    • Position yourself over the keg, ensuring your hands are placed securely on the handles or edges.
    • Engage your core and legs to prepare for the lift.
  2. Lift the Keg:
    • Pull the keg to your lap or chest, securing it close to your torso.
    • Adjust your grip and posture to stabilize the keg’s shifting weight.
  3. Carry the Keg:
    • Stand upright and begin walking, maintaining a strong grip and steady pace.
    • Keep the keg close to your body for better balance and control.
  4. Completion:
    • Cross the finish line with the keg or carry it as far as possible within the time limit.
    • If the keg is dropped, lift it again to continue the carry.

Good Lift Criteria

Prohibited Practices


Primary Muscles Worked

The Keg Carry primarily targets:


Training Tips

  1. Practice Dynamic Loads: Train with partially filled kegs or sandbags to simulate shifting weight.
  2. Build Grip Strength: Incorporate farmer’s carries, thick bar holds, and dead hangs to improve grip endurance.
  3. Improve Core Stability: Use planks, anti-rotational exercises, and weighted carries to maintain balance under load.
  4. Simulate Competition Distances: Practice carrying kegs over competition-standard distances to refine pacing and technique.
  5. Progress Gradually: Start with lighter kegs and progressively increase weight as your strength and technique improve.

Common Mistakes to Avoid


Variations and Alternatives

  1. Timed Carries: Carry the keg as far as possible within a set time.
  2. Weight Challenge: Use progressively heavier kegs for maximum carry distance.
  3. Obstacle Courses: Include uneven terrain or obstacles to add difficulty to the carry.

Scoring and Formats


Historical Context and Modern Implementation

The Keg Carry is inspired by traditional labor tasks where heavy, awkward loads were transported by hand. In modern Strongman competitions, the event highlights the athlete’s ability to handle challenging and unpredictable implements, combining functional strength with speed and endurance.


Real-Life Applications

Training for the Keg Carry builds functional strength, grip endurance, and balance. These skills translate directly to other Strongman events and real-world tasks requiring lifting and carrying heavy, awkward objects.


Conclusion

The Keg Carry is a demanding and dynamic Strongman event that tests strength, endurance, and adaptability. By mastering the techniques and building the necessary skills, athletes can excel in this challenging and visually impressive event.


Keg Carry: (MAX DISTANCE)

Keg Carry: 100 FT STRAIGHT COURSE

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