Atlas Stones
Muscles worked
Instructions
- 1Begin with the atlas stone between your feet. Bend at the hips to wrap your arms vertically around the Atlas Stone, attempting to get your fingers underneath the stone. Many stones will have a small flat portion on the bottom, which will make the stone easier to hold.
- 2Pulling the stone into your torso, drive through the back half of your feet to pull the stone from the ground.
- 3As the stone passes the knees, lap it by sitting backward, pulling the stone on top of your thighs.
- 4Sit low, getting the stone high onto your chest as you change your grip to reach over the stone. Stand, driving through with your hips. Close distance to the loading platform, and lean back, extending the hips to get the stone as high as possible.
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 Stones
Atlas stones are a signature strongman functional strength exercise where a spherical stone is lifted from the ground onto a raised platform through several phases of gripping, pulling, and lapping. The lower back works intensely to stabilize the torso as the stone changes position against the body. It's a full-body movement that recruits nearly everything, from the forearms to the legs to the traps. Grip and lapping technique matters as much as raw strength for a successful lift. It's an advanced exercise that requires progressive learning before increasing stone weight.
check_circleBenefits
- check_circleRecruits nearly the entire body in one movement
- check_circleBuilds rare functional strength, useful for strongman training
- check_circleStrongly strengthens the lower back and grip
- check_circleImproves coordination under heavy load
lightbulbExecution tips
- lightbulbLearn the technique first with a light stone
- lightbulbKeep the back as straight as possible during the initial pull
- lightbulbUse the lap onto the thighs to save your back
- lightbulbProtect your forearms with long sleeves if needed
warningCommon mistakes
- warningPulling the stone off the ground with a rounded back
- warningSkipping technical steps due to lack of learning
- warningChoosing a stone too heavy from the start
- warningSkipping a warm-up for the lower back and forearms
helpFrequently asked questions
Do you need to be advanced to do Atlas stones?expand_more
Yes, it's a technical movement that requires good deadlift proficiency beforehand.
What protection should be worn?expand_more
Long sleeves and sometimes tape to protect the forearms from friction against the stone.
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