Atlas Stone Trainer
Atlas Stone Trainer is a intermediate-level compound in the strongman category that primarily works the lower back. It also recruits the biceps, forearms, glutes, hamstrings and quads. It is performed with other equipment.
How to do it
- 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.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.