Exercise

Strongman Keg Toss

Glutes Other equipment weighted bodyweight

Also works: Hamstrings, Quadriceps, Calves, Shoulders, Traps, Abs

How to do it

Clear a safe landing zone in front of you and stand shoulder‑width apart with the keg slightly in front, gripping the rims/sides securely.
Hinge at the hips with a flat back, soften the knees, and brace your abs as you pull the keg to swing slightly between your legs.
Drive through the floor and extend hips, knees, and ankles explosively, squeezing the glutes as the keg travels upward.
Keep the chest tall, shrug, and guide the keg overhead with straightening arms; release when the keg is on a rising arc slightly above eye level.
Finish tall with hips and knees locked out, keeping your body out of the keg’s path.
Let the keg land in the clear area, then walk to it and reset your stance and grip for the next repetition.

In FYL you log the Strongman Keg Toss as weighted bodyweight — every set counts toward your volume, PRs and XP.