Training with Kegs More Odd Lifts with Kegs

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Monica Collins
5 years ago
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1 Training with Kegs More Odd Lifts with Kegs There are many Coaches who are bashing Underground training. The main reason why is because it takes us back to the days when doing gut busting hard work was how we got results. The difference today is that we apply a science behind what we do at The Underground. Certainly we re not overly dogmatic, as Jim Wendler and Dave Tate often remind us, Beware of Yoda strength coaches who can lift more with their mind than their own body. At the Underground we KNOW how to get our hands dirty and this article is no exception to the rule! Kegs are going to be one of the toughest odd implements you use. Load these kegs with water little by little, every week a few more pounds of water will do the trick. I suggest getting the regular sized keg as well as the ¼ keg. The ¼ keg adds a bit more versatility and is great for your beginning lifters. I love how they can simulate another opponent driving into you with the water swishing around the keg. Exercises such as cleans, clean and press, military presses, shouldering, snatches and rotations are the lifts we stick to. It s not a ton of variety but the exercises are great and attack your body like nothing else.

Allen Hedrick knows the importance of using odd implements with his athletes!

2 For combat athletes kegs are a valuable tool and should be implemented into their overall program. Speaking of overall programs, take a look at the facility at Air Force Academy. Allen Hedrick knows the importance of using odd implements with his athletes! Above & below: Air Force Academy facility has plenty of kegs for use and abuse! Let s take a look at a few more exercises that you can use with kegs.

3 Exercise 1: Keg Snatches Step 1: From the ground, legs wide so the keg can get a slight swing through your legs and added hip power to initialize the movement, focus on RIPPING the keg upward!

Step 2: Once the Keg reaches around the chin, immediately punch the keg upward! There should be no hesitation here, but if necessary, dip down at the same time when punching the keg upward!

6 Step 2: Once the Keg reaches around the chin, immediately punch the keg upward! There should be no hesitation here, but if necessary, dip down at the same time when punching the keg upward! Step 3: With out hesitation, lock the arms out at the top, pause for a 1 or 2 count to stabilize your body, then lower the keg under control. Step 4: Avoid allowing the keg to move you all around. Your goal is to stabilize your body. If you don t forcefully ground yourself, you ll be walking all over the yard after each rep of the snatch. After the pause, return the weight to the chest or straight down

like a traditional snatch. Beginners should return down as if they are finishing a military press. This is a safety tip to avoid tearing up the legs on the way down.

7 like a traditional snatch. Beginners should return down as if they are finishing a military press. This is a safety tip to avoid tearing up the legs on the way down. Above, locking out the arms in the keg snatch Exercise 2: Keg swings (1/4 keg) Perform these as you would any swing. Power through in the hips, no back lean, and arms locked out. Forcefully explode through these in rep ranges of 8 and higher. Don t be afraid to fill this keg with plenty of water either! Heavy keg swings are great for the posterior chain.

8 Above, note the stretch behind the body using the smaller keg.

9 Exercise 3: Keg Shoveling All of us that live in the states that have snowy winters will be great at these! Grab a keg and rip it over your shoulder as if your throwing snow over your back with a shovel. Go left and right for reps. Ground yourself as the keg will try pulling you back as you forcefully shovel the weight behind you. An alternative is to add a snatch in between each rep of shoveling. Want more Underground methods and workouts? The hard core site that pulls no punches, is your one stop shop for the serious strength athlete or coach looking to take their training to a new world!

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