Zercher Keg Lunges
Take a zercher hold on your keg and keep the keg right under the chin, upper body stays upright
Keg Shoveling
We call this keg shoveling b/c we explode the keg over our shoulder as if we were shoveling, those of you in the colder states know what this looks like 🙂
Keg Shoulder Squat
The water in the keg will be pushing you all around making your body work extra to stabilize in one spot.
Keg Bearhug Squat
I prefer the athlete to grab the keg slightly below the mid line to extend the range of motion slightly.