StrongMan Keg Toss
The StrongMan Keg Toss is a dynamic exercise that develops explosive power and coordination.
- Begin by standing with your feet shoulder-width apart, holding the keg at your waist.
- Engage your core and squat slightly to prepare for the toss.
- In one fluid motion, lift the keg and toss it forward, aiming for distance.
- Follow through with your arms and maintain balance as you complete the movement.
How to perform the StrongMan Keg Toss
- Set up. Set up in a stable, balanced starting position appropriate for the StrongMan Keg Toss using your free weights.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your latissimus dorsi.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your latissimus dorsi rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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