10 Best Keg Load Alternatives for Lower-Back Strength

The Keg Load is done standing. Ranked closest by our scoring: the Bent Over One-arm Long Bar Row, the Kettlebell One Arm Row and the One-arm Dumbbell Row.

Keg Load

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Keg Load

The steps for the Keg Load itself, so you can judge how close each substitute below really is.

Lower Back, with abdominals, biceps, calves, forearms, glutes, hamstrings, middle back, quadriceps, shoulders, traps · Other · Advanced · Compound

  1. To load kegs, place the desired number a distance from the loading platform, typically 30-50 feet.
  2. Begin by grabbing the close handle of the first keg, tilting it onto its side to grab the opposite edge of the bottom of the keg. Lift the keg up to your chest.
  3. The higher you can place the keg, the faster you should be able to move to the platform. Shouldering is usually not allowed. Be sure to keep a firm hold on the keg. Move as quickly as possible to the platform, and load it, extending through your hips, knees, and ankles to get it as high as possible.
  4. Return to the starting position to retrieve the next keg, and repeat until the event is completed.

The 10 Best Keg Load Alternatives

10 substitutes, ranked by how closely each one matches the Keg Load on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Bent Over One-arm Long Bar Row

    1. Bent Over One-arm Long Bar Row

    84% match

    Middle Back · Intermediate · Compound

    A looser match: it works the middle back rather than the lower back.

    • Barbell
    How to perform it
    1. Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
    2. Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
    3. Now grab the bar with one arm just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.
    4. Pull the bar straight up with your elbow in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Do not allow for any swinging of the torso. Only the arm should move.
    5. Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).
    6. Repeat for the recommended amount of repetitions and switch arms.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: middle back, not lower back
    • Equipment: free weights, the same as the Keg Load
    • Body position: standing, the same as the Keg Load
  2. Kettlebell One Arm RowPlay demonstration

    2. Kettlebell One Arm Row

    84% match

    Lats · Intermediate · Compound

    A looser match: it works the lats rather than the lower back.

    • Kettlebell
    How to perform it
    1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
    3. Pull the kettlebell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the kettlebell back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, not lower back
    • Equipment: free weights, the same as the Keg Load
    • Body position: standing, the same as the Keg Load
  5. Kettlebell Bottoms Up Clean From The Hang PositionPlay demonstration

    5. Kettlebell Bottoms Up Clean From The Hang Position

    81% match

    Biceps · Advanced · Compound

    A looser match: it works the biceps rather than the lower back.

    • Kettlebell
    How to perform it
    1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
    3. Allow the kettlebell to hang down between your legs, with your arm fully extended.
    4. In one fluid motion, explosively extend your hips and knees while pulling the kettlebell up towards your shoulder.
    5. As the kettlebell reaches shoulder height, rotate your wrist so that the bottom of the kettlebell is facing up.
    6. Catch the kettlebell at shoulder height with your elbow bent and your palm facing up.
    7. Lower the kettlebell back down to the starting position by reversing the movement.
    8. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: biceps, not lower back
    • Equipment: free weights, the same as the Keg Load
    • Body position: standing, the same as the Keg Load

  10. 10. Dumbbell Rear Delt Row

    76% match

    Delts · Intermediate · Compound

Keg Load FAQ

What muscles does Keg Load work?

Keg Load primarily targets the lumbar erector spinae, glutes, and hamstrings through a loaded hip-hinge pattern, with lats and traps stabilizing the load. Maintain a neutral spine and drive the hips forward to maximize erector spinae and glute activation while minimizing unnecessary lumbar flexion.

Can I build muscle without doing Keg Load?

Yes. You can build lower-back and posterior-chain muscle with progressive deadlift variations, back extensions, and targeted hamstring work while maintaining progressive overload. Focus on eccentric control and incremental load or time-under-tension, and cue a neutral spine to ensure the erector spinae receives appropriate hypertrophic stimulus.

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