The Keg Toss is a signature Strongman event that combines explosive power, precision, and technique. Athletes throw a series of progressively heavier kegs over a high bar, requiring raw strength and dynamic coordination. This visually exciting event is a favorite among spectators and a challenging test of an athlete’s ability to generate maximum force in a single, controlled motion.
Event Description
In the Keg Toss, athletes throw weighted kegs over a horizontal bar set at a specific height. The kegs, which increase in weight or volume, must clear the bar without knocking it down. This event emphasizes explosive power, grip strength, and timing, as competitors aim to complete the tosses as quickly and efficiently as possible. The Keg Toss is typically performed for time, with athletes progressing through a series of kegs, or for maximum height, where competitors try to clear the highest bar possible.
Equipment Specifications
Implements and Setup
- Kegs: Typically cylindrical and made from steel or aluminum, kegs range in weight from 25 to 70 lbs or more, depending on the competition.
- Bar Height: The bar height varies between competitions but is commonly set between 12 and 18 feet, increasing with each successful throw in maximum-height formats.
Additional Specifications
- Chalk is allowed to improve grip.
- Gloves, tacky, or lifting straps are generally not permitted.
- Belts and wrist wraps are typically allowed for support.
Rules and Execution
Objective
Throw each keg over the designated bar as quickly as possible in a series format, or achieve the highest throw in a maximum-height format.
Step-by-Step Execution
- Setup:
- Approach the keg and grip the handles or edges securely. Stand with feet shoulder-width apart, with the keg positioned between your legs.
- Lift and Swing:
- Use your hips and legs to lift the keg while swinging it back between your legs to generate momentum.
- Explosive Throw:
- Drive the keg upward using your legs, hips, and shoulders, releasing it at the peak of your swing to clear the bar. Focus on a smooth, controlled release to ensure height and accuracy.
- Clearance:
- The keg must clear the bar without knocking it down to count as a valid throw.
- Repeat:
- Move to the next keg and repeat the process until all kegs are thrown or the time limit expires.
Good Throw Criteria
- The keg clears the bar without touching or dislodging it.
- Athletes must remain behind the designated throwing line.
- Completion is judged based on time, height, or number of successful throws.
Prohibited Practices
- Stepping over the throwing line.
- Failing to clear the bar or dislodging it.
- Using prohibited equipment or violating competition-specific rules.
Primary Muscles Worked
The Keg Toss primarily targets:
- Legs and Hips: For generating explosive power during the swing and throw.
- Shoulders and Arms: For driving the keg upward and controlling the release.
- Core: For stabilization and power transfer during the swing and throw phases.
- Forearms and Grip: For maintaining a secure hold on the keg.
Training Tips
- Improve Explosiveness: Incorporate movements like kettlebell swings, cleans, and snatches to build power for the swing phase.
- Practice Timing: Use lighter implements to refine the timing and coordination of your throw.
- Build Shoulder Power: Train overhead presses and push presses to develop strength for the upward drive.
- Core Stability: Strengthen your core with anti-rotational exercises to maintain balance during the throw.
Common Mistakes to Avoid
- Poor Timing: Releasing the keg too early or too late reduces height and accuracy.
- Neglecting Leg Drive: Failing to use your legs effectively places excessive strain on the shoulders.
- Overarching the Back: Leaning back excessively during the throw increases the risk of injury.
- Weak Grip: Losing control of the keg compromises power and precision.
Variations and Alternatives
- Sandbag Toss: Substitute kegs with sandbags for a different challenge in weight distribution and grip.
- Medicine Ball Throws: Use lighter medicine balls to practice explosive throws and refine technique.
- Overhead Throws for Distance: Focus on throwing objects for distance rather than height to develop power and coordination.
Scoring and Formats
- Timed Event: Complete the series of kegs in the shortest time possible.
- Maximum Height: Throw a single keg over the highest possible bar.
- Repetition Challenge: Toss as many kegs as possible over a set height within a time limit.
Historical Context and Modern Implementation
The Keg Toss has its roots in traditional throwing contests, where participants hurled heavy objects to demonstrate power and precision. Modern Strongman competitions have refined this event, using standardized kegs and bar heights to provide consistent challenges. Its combination of athleticism and showmanship makes it one of the most popular events in Strongman competitions worldwide.
Real-Life Applications
Training for the Keg Toss builds explosive power, coordination, and grip strength, which translate directly to athletic performance and functional tasks requiring dynamic force production.
Conclusion
The Keg Toss is a dynamic and iconic Strongman event that combines strength, precision, and explosive power. Its unique challenges make it both a thrilling competition highlight and an excellent training tool for developing athleticism. Mastering the Keg Toss enhances power, coordination, and resilience, solidifying it as a cornerstone of Strongman training.
KEG TOSS: MAX HEIGHT
- 3 attempts for the best height
- May have a 60 second time limit to attempt a height.
- Wessels rule may be in effect.
- The athlete may use one or two hands to toss the keg.
- Implements: Standard beer keg. 33#’s to 35#’s.
- Height crossbar: No wider than 10’ and should be able to have at least 6” increments.
- Athletes may choose what height to start out with.
- The Athlete must be successful at a given height before proceeding to the next attempt.
- The whole keg must go over the crossbar to count.
- If the crossbar is setting on pegs and the keg knocks the crossbar off, it’s considered a failed attempt.
- Equipment Allowed: Belt, Chalk, knee wraps or sleeves, wrist wraps. Elbow sleeves.
- Equipment NOT Allowed: Tacky
EXERCISES
EVENTS
COMMUNITY
