Keg Pressing - How Not to do it
Keg Pressing - How Not to do it
The Incorrect Way to do it:
For those of you that are interested in learning how to press a keg overhead properly and efficiently, this is not the way to do it. Even if you are doing it for reps or a maximal weight, this is not the way to do it. This is asking for problems and early fatigue, especially if it is for reps.
The pickup from the ground is incorrect, as is the clean, as is the pressing position.
Firstly, the keg should be collected from the ground unevenly. What I mean by this is that you should not pickup the keg on the same side with both hands. Pickup the top of the keg with the right hand and the bottom of the keg with the left hand then stand up like a deadlift.
Once at your waist, sit down with the keg and balance it on your knees and as you do, roll the keg forward slightly, keeping your hands in the same positions on the keg with your right hand rolling over the keg so the top of the keg is then in the crook of your elbow. You will now be holding the keg in a semi squatted position with your left hand tucked under your left armpit and your right hand out in front of the keg.
Tighten your upper back and clean the keg by driving your hips forward and upward while pulling the keg tightly against your upper abs/upper belly and chest. The way your arms are situated it will help to roll the keg up your torso as you stand up. The momentum created by a strong hip drive and the tightness of your upper back will roll the keg into the front rack position.
[quote_center]You will never be shouldering the keg on purpose, I have no idea how that is even concidered a part of the movement let alone being taught by someone?[/quote_center]
The keg is now on your upper chest with your right hand in a similar position to what you would find in a log press and your left hand on the higher side of the keg. From here you would then press the keg. Push pressing normally seems to be the best form to get the keg to the locked out position. Split jerks are harder here due to the depth of the implement likely to take you off balance at lockout.
Unlike the above video, where the pressers hand are both on the bottom side of the keg during the entire press (this creates a very top heavy implement the puts unnecessary loads on your wrists and grip), the proper way to press with one hand high and one hand low on the keg will create a better balance.
I hope this helps and if you want more help with your implement techniques, please come and join us for group training at Coco’s Gym.
A great technique video to watch is by Kalle Beck on How to press a keg:
Or have a look at this below video, also very good:
