Atlas Stone Trainer
- Works
- Lower back, plus biceps, forearms, glutes, hamstrings and quads
- Equipment
- Other kit
- Level
- Intermediate
- Type
- Compound
How to do it
Setup. This 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.
- Begin by loading the desired weight onto the bar. Straddle the weight, wrapping your arms around the implement, bending at the hips.
- Begin 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.
- Finish 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.
Cues
- Straddle the implement, hug it tight.
- Pull to the lap, then reset grip.
- Drive the hips through to stand.
- Chest up, extend fully.
Common mistakes
- Rounding with no brace.
- Lifting with the arms.
Where to start
Sets3
Reps3-5
Rest2.5 min
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.
Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.