Sat. Apr 13th, 2024

When it comes to strength training, most people think of barbells and dumbbells as the go-to tools. However, there is a whole world of odd objects that can be utilized to build strength, power, and functional fitness. In this article, we will explore the benefits of training with odd objects, specifically kegs, sandbags, and more, and provide some tips for incorporating them into your workout routine.

The Benefits of Odd Object Training

Training with odd objects offers a variety of unique benefits that traditional weightlifting cannot always deliver. Here are some of the key advantages:

Improved Grip Strength: Odd object lifts typically require a more secure grip due to their unconventional shapes and textures. This translates into increased forearm and grip strength, which can benefit other exercises like deadlifts and pull-ups.

Functional Strength: Odd object training closely mimics real-world scenarios where you may need to lift and carry objects with odd shapes and sizes. By training with these objects, you are developing functional strength that can be applied to various daily activities or specific sports.

Core Stabilization: Due to the instability of odd objects, your core muscles are constantly engaged to maintain balance and stability. This leads to a stronger and more stable core, essential for overall strength and injury prevention.

Versatility and Creativity: Odd objects come in various shapes, sizes, and weights, allowing for endless exercise variations. This keeps your workouts interesting, prevents plateauing, and challenges your body in new ways.

Popular Odd Objects for Training

There is a wide range of odd objects that can be incorporated into your training routine. Here are a few popular ones:


A keg, typically used for storing and dispensing beer, is a versatile training tool that offers various grip options and weighted challenges. Here are some exercises you can try with a keg:

Keg Cleans: Bend at the knees and hips, grab the keg with both hands, explosively lift it towards your shoulders, and catch it in a front rack position.

Keg Presses: From the front rack position, press the keg overhead until your arms are fully extended.

Keg Carries: Grab the keg by the handles and walk or run for a certain distance or time.


Sandbags are another popular odd object for strength training. They offer an element of instability due to the shifting sand, making your muscles work harder to stabilize the load. Here are some sandbag exercises to incorporate into your workouts:

Sandbag Squats: Hold the sandbag on your shoulders, feet shoulder-width apart, and perform squats as you would with a barbell.

Sandbag Lunges: Hold the sandbag on one shoulder, step forward, and perform lunges, alternating legs.

Sandbag Clean and Press: Bend down, grab the sandbag, explosively lift it towards your shoulders, and then press it overhead.


Tires are not just for vehicles—they can also be excellent training tools for odd object lifts. Here are a couple of exercises you can try with a tire:

Tire Flips: Squat down, grab the edge of the tire, explosively lift it off the ground, and flip it over. Repeat for a certain number of repetitions.

Tire Carries: Lift the tire with both hands and carry it for a certain distance or time. You can hold it in front of you, on your shoulders, or any other challenging position.

Tips for Incorporating Odd Objects into Your Workout Routine

Adding odd object training to your routine can be a fun and effective way to enhance your strength and overall fitness. Here are some tips to consider when incorporating these objects into your workouts:

Start with light weights and gradually increase the load as you become more comfortable and confident with the movements.

Focus on proper form and technique to prevent injuries. Seek guidance from a qualified trainer if needed.

Include odd object lifts as accessory exercises in your existing workout routine. For example, you can incorporate keg cleans after your regular barbell cleans.

Experiment with different grips and positions to challenge your muscles in various ways.

Don’t neglect traditional strength training exercises. Odd object lifts should complement, not replace, other forms of strength training.

Listen to your body and adjust the intensity and volume based on your fitness level and recovery ability.

Have fun and embrace the versatility and creativity that odd objects bring to your workouts.

With these tips in mind, start exploring the world of odd object training and discover the benefits it can offer to your strength, power, and overall fitness. Whether you choose to lift kegs, sandbags, tires, or any other unconventional objects, remember to prioritize safety, form, and gradual progression for optimal results.

By admin