Atlas Stones

Also called atlas stone, stone load and stone to platform.

Works

Lower back, plus abs, adductors, biceps, calves, forearms, glutes, hamstrings, upper back, quads and traps

Equipment

Other kit

Level

Advanced

Type

Compound

How to do it

Setup. Begin 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.

1. Pulling the stone into your torso, drive through the back half of your feet to pull the stone from the ground.
2. As the stone passes the knees, lap it by sitting backward, pulling the stone on top of your thighs.
3. Sit 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.

Cues

• Stone between the feet, arms wrapped.
• Pull it to your lap.
• Re-grip high, drive the hips forward.
• Extend tall over the platform.

Common mistakes

• Failing to lap the stone.
• Stone rolling away from the body.

Where to start

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 and a sore elbow. Pain that's sharp or gets worse set to set means stop.

Easier

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