Atlas Stone Trainer
Muscles worked
Instructions
- 1This trainer is effective for developing Atlas Stone strength for those who don't have access to stones, and are typically made from bar ends or heavy pipe.
- 2Begin by loading the desired weight onto the bar. Straddle the weight, wrapping your arms around the implement, bending at the hips.
- 3Begin by pulling the weight up past the knees, extending through the hips. As the weight clears the knees, it can be lapped by resting it on your thighs and sitting back, hugging it tightly to your chest.
- 4Finish the movement by extending through your hips and knees to raise the weight as high as possible. The weight can be returned to the lap or to the ground for successive repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Atlas Stone Trainer
The Atlas stone trainer replicates the classic strongman stone-lifting pattern using a fabricated implement (a weighted bar end or heavy pipe) instead of a real concrete stone. The idea stays the same: straddle the load, wrap it in your arms, lap it up your thighs to your chest, then finish with hip and knee extension. It's a full-body pulling movement that hammers the lower back, hips, and grip, and it demands real technique to avoid loading the lumbar spine carelessly. It's a great tool for strength athletes or strongman competitors who want to train this pattern without access to real Atlas stones.
check_circleBenefits
- check_circleBuilds the full-body pulling strength typical of strongman training
- check_circleStrengthens the lower back and posterior chain together
- check_circleImproves grip and bear-hug strength on bulky objects
- check_circleTransfers directly to strongman training or competition
lightbulbExecution tips
- lightbulbKeep your back as neutral as possible during the initial wrap-up phase
- lightbulbDrive with your hips, not just your lower back, to get the load moving
- lightbulbUse the thigh contact to briefly rest the load before the final extension
- lightbulbStart light to master the timing of the movement before adding weight
warningCommon mistakes
- warningExcessively rounding the lower back while pulling the load off the floor
- warningTrying to muscle the lift with the arms instead of driving with the hips
- warningRushing through without pausing the load on the thighs
- warningLoading too much weight before the technique is grooved
helpFrequently asked questions
Do I need access to a real Atlas stone to make progress?expand_more
No, the trainer closely mimics the movement pattern and lets you build strength and technique before moving to a real stone if you get the chance.
Is this exercise beginner-friendly?expand_more
It requires solid hip-hinge control and an already-strong posterior chain, so some deadlift experience is recommended before trying it.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.