Brian Shaw’s Step-by-Step Guide to Lifting a Keg Strongman-Style

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The 2017 Arnold Champ

Earlier this year Brian Shaw cemented his status as one of the greatest strongmen ever when he won his third Arnold Classic Strongman title at the 2017 Arnold Sports Festival.

The strongman has since continued his beastly ways and stays active. Take a look below for yourself. 

A post shared by Brian Shaw (@shawstrength) on Apr 15, 2017 at 7:50pm PDT

In addition to doing kettlebell swings followed by pulling a full-size suv, he can also lift a keg.

Be like the strongman and learn to lift a keg. 

Muscles Engaged: 

  • Quads
  • Glutes
  • Hamstrings 
  • Core
  • Back
  • Biceps 

Step 1

With the keg in front of you, make sure the handles are parallel to your body so they’re easy to reach down and grab. Snatch one handle with your nondominant hand and tilt the keg into that hand. Reach down and grab the bottom of the keg with your dominant hand. Squat down and pick the keg up into your lap.

Step 2

With the keg in your lap and still squatting down, move your dominant hand to the other side of the keg so both hands are on the side farther away from you. Pull the keg in tight to your abdomen, then stand up and start walking with it.

 

Step 3

Start with small steps and lean your torso back slightly until you get more comfortable with the load. As you get moving, increase your stride length. Also, force your breathing during the carry. You most likely won’t be able to take full deep breaths. Instead, stay tight and take small, quick breaths. When you reach the living room, carefully set the keg down on a tarp and/or in a large plastic garbage can. Now, have a seat on the couch—you earned it.

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