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Beerless Keg

Beerless Keg - Part 01 - Don't Lift After Drinking

by Daniel Regan

 

Kegs. They're not just for breakfast anymore.

If you're looking to become a mixed martial artist, sometimes you have to take a step outside of the norm to find what can make or break a fighter. If there's a subject that ever needed discussing in the MMA World, it's the age-old concept of whether to lift or not to lift. To a select few, this debate isn't that simple. It becomes what to lift.

In a world full of fancy machines and fitness trends, it's hard to know where to begin when stepping in to the gym. That's why, in the next series of articles to be released by MMARising.com, we're going to help break you in to the world of lifting.

That's why I'm going to introduce you to a very efficient resistance training tool…The Keg.

When it comes to lifting and improving your strength or conditioning, sometimes you've got to look to other sports. A prime example – Strongman. Strongmen are notorious for being able to produce absurd amounts of strength in the most mind-boggling ways. While I always encourage heavy use of free weights, especially barbell usage, sometimes it's not enough.

When preparing for combat, how often is it that we will be applying our strength to a barbell in the ring? Will your opponent suddenly take on the physique of an anorexic movie star, or will you be much more likely to be handling an awkward, constantly moving adversary. This is where the keg comes in to play.

A keg simply is something most have never experienced before. Well, outside of a college frat party at least. Handling a large, heavy Keg can look very simple when we're watching the newest installment of World's Strongest Man on ESPN, but it can be very mis-leading. When filled, or semi-filled, a keg can become the epitome of awkward. Lifting an object that has a constantly shifting base as well as a thick girth can make you use muscles that you didn't know you had. Just keeping this thing balanced is a task, much less using it to increase your strength/endurance. In any sport, you're often confronted with an activity that strays far from your realm of experience in the gym and this is where the keg becomes your best friend.

There are several ways to use a keg.

You can leave it empty, which gives it a base weight of around 30-35lbs. While this is not a great amount of weight, it can be ideal for working long conditioning programs intended to build muscle endurance.

You can fill it halfway with either sand or water. If not filling it completely it's best to use water for a more natural shifting of weight when being lifted.

Or you can fill the entire thing with Sand or Water and get prepared to lift one heavy piece of steel.

If you're looking to fill it full of water, remember it's about a 15 gallon keg. We'll assume the keg weighs 35lbs, although it can vary by brand and size.

Concrete Weight - 20.02lbs/Gallon.
Full Keg - 335.3lbs
Half Keg - 167.65lbs

Sand Weight - 13.35 lbs/Gallon.
Full Keg - 235.25lbs
Half Keg - 117.63lbs

Dirt Weight - 13.10 lbs/Gallon.
Full Keg - 231.50lbs
Half Keg - 115.75lbs

Water Weight - 8.34lbs/Gallon.
Full Keg - 160.10lbs
Half Keg - 80.05lbs

Once you've got your keg set to your desired size/weight, you can begin lifting with it. This is where we get in to the various different areas of Keg Usage.

 

My Keg Needs Keg Juice

Kegs are amazing at increasing endurances in athletes. Simply put. There are very few things in the world
that can help create the kind of conditioning a keg can. An empty keg is designed for one thing, and one thing alone - Strength Conditioning.

The Advantages to Using an Empty Keg
Allows for Greater Repetitions
Longer Workouts
Optimal for Explosive Movements
Large Array of Exercises Available
Excellent for Conditioning

 

Half a Keg

By filling a keg halfway to the top, you're going to make for some very interesting results. The material on the inside is going to move inside the keg while you execute your lifts. That means there will be a consistent change of balance during the entire exercise. This is a great way to train when trying to mimic the constantly chaning aspects of training for sports.

The Advantages to Using a Half-Filled Keg
Great for Balance
Heavily Works Stabilizers
Works Overall Muscular Endurance
Builds Strength

 

Daniel Regan
This is Keg!

When you fill a keg up, you're looking for a heavy, hard strength workout. It's no longer just some hunk of steal, now it's a tough weight that's going to make you dream of the days when barbells were your thing. Lifting 150-350lbs has been hard enough in the past, not try to do it when the object isn't made for balance. Simply put, these are your lower repetition absolute strength builders. There is nothing more humbling.

The Advantages to Using a Full Keg
Allows for Greater Intensity
Maximum Strength Training
Builds Absolute Strength
Greatly Strengthens Stabilizers

 

The keg is an item that's been overlooked for many years but has become a force to reckon with in the modern-day strength coach's repertoire. To those brave enough to expand your horizons, the keg has something for you. Even after you've drained it.

 

Daniel Regan is a Specialist in Sports Conditioning and a Certified Fitness Trainer with the International Sports Science Association. He's a local resident of Savannah, Ga and has been training for competition in Mixed Martial Arts.

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