Atlas Stones
Atlas Stones is a advanced-level compound in the strongman category that primarily works the lower back. It also recruits the abs, adductors, biceps, calves, forearms, glutes, hamstrings, mid back, quads and traps. It is performed with other equipment.
How to do it
- 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.
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.