What equipment do you need for the medicine ball keg carry?

You need medicine ball to do the medicine ball keg carry.

What is a good medicine ball keg carry?

For men, a good medicine ball keg carry is about a 35 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 10 lb and elite lifters pass 60 lb. For women, the standards run from about 10 lb to 60 lb. The tier table above lists every rank from Bronze to Champion.

Arms · Medicine Ball

Medicine Ball Keg Carry

How to do the medicine ball keg carry, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Arms

Equipment: Medicine Ball
Difficulty: Beginner
Logged as: Weighted reps
Movement: Carry
Mechanic: Compound

Find more:Forearms exercises Medicine & Stability Ball exercises

How to do it

Pick up the weight with a secure grip and stand tall with your shoulders back. Walk forward for the prescribed distance or time while keeping your core engaged and posture upright.

1Hug the keg to your chest and feel your core stabilizing you
2Engage your legs and back to support the weight as you walk
3Focus on steady breathing and small, controlled steps

Common mistakes

Don't hunch over the keg, keep your chest up
Avoid letting the keg drift away from your body
Don't rush your steps and risk losing balance

Muscles worked

The medicine ball keg carry mainly works the forearms and upper traps, with the upper abs, obliques, lower back, lower abs, quads, glutes, hamstrings, and calves assisting.