Atlas Stones 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lower Back
Secondary Targets
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Atlas Stones
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Atlas Stones is a strongman exercise that primarily targets the lower back while engaging the glutes as a secondary muscle group. It involves lifting and maneuvering heavy, spherical stones, requiring full-body coordination, strength, and stability. The movement emphasizes the hip hinge pattern, demanding powerful posterior chain activation and core stabilization to safely lift and place the stones onto platforms of varying heights. This exercise develops functional strength, grip power, and explosive lifting ability, making it a staple in strength and strongman training.
How to Perform
Stand close to the Atlas Stone with your feet shoulder-width apart and toes slightly pointed out.
Squat down by bending your hips and knees, keeping your chest up and back straight.
Slide your arms under the stone, positioning your hands evenly on opposite sides for a secure grip.
Engage your core and glutes, and lift the stone by driving through your heels while extending your hips and knees simultaneously.
Keep the stone close to your body as you rise to maintain control and protect your lower back.
Once standing, position the stone onto your lap or thighs, adjusting your grip if needed.
Use your legs and glutes to push the stone upward, extending your hips and arms to place it onto the target platform.
Slowly release the stone onto the platform, maintaining balance and control throughout the movement.
Step back safely, resetting your stance before attempting the next repetition.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Always keep the stone close to your body to reduce strain on the lower back.
Engage your core before lifting to protect your spine.
Use a proper hip hinge rather than rounding your back.
Lift with your legs and glutes, not just your lower back.
Choose a stone weight appropriate for your strength level.
Maintain a controlled movement when placing the stone on the platform.
Use chalk or tacky for a better grip on the stone.
Keep your feet firmly planted to ensure stability during the lift.
Avoid jerking or sudden movements that could injure your lower back.
Focus on smooth, explosive power rather than rushing the lift.
How Not to Perform
Do not round your lower back when lifting the stone.
Do not lift the stone with your arms only without engaging legs and glutes.
Do not let the stone drift away from your body during the lift.
Do not use jerky or uncontrolled movements.
Do not attempt a stone weight that exceeds your current strength.
Do not neglect to engage your core before lifting.
Do not place the stone on the platform hastily or without control.
Do not stand with an unstable or narrow stance.
Do not lift while fatigued without proper form.
Do not ignore proper grip techniques; slipping can cause injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
