Strongman Keg Toss

Strongman Keg Toss


This exercise involves lifting and throwing a keg, typically filled with sand or water, over a bar or onto a platform. It requires explosive power and upper body strength, and is often used in Strongman competitions.

Muscle Group

Equipment Required

Strongman Keg Toss Instructions

  1. Stand facing the keg with your feet shoulder-width apart.
  2. Bend your knees slightly and grip the keg with both hands.
  3. Lift the keg up to your chest and hold it close to your body.
  4. Take a step forward with your left foot and shift your weight onto your left leg.
  5. Swing the keg back between your legs and then explosively throw it forward and upward with both hands.
  6. Release the keg at the top of the toss and let it fly through the air.
  7. Repeat the exercise for the desired number of reps or time.

Strongman Keg Toss Form & Visual

Strongman Keg Toss

Strongman Keg Toss Benefits

  • Improves explosive power and strength in the upper body
  • Targets the shoulders, back, and arms
  • Increases grip strength and forearm endurance
  • Enhances overall athletic performance and power output
  • Provides a fun and challenging workout

Strongman Keg Toss Muscles Worked

  • Shoulders
  • Back
  • Core
  • Legs

Strongman Keg Toss Variations & Alternatives

  • Single Arm Keg Toss
  • Double Arm Keg Toss
  • Overhead Keg Toss
  • Backward Keg Toss
  • Side Keg Toss