Atlas Stone Trainer
A intermediate strongman exercise for the lower back, done with a other equipment.
- Main muscles
- Lower back
- Also works
- Biceps, Forearms, Glutes, Hamstrings and Quads
- Equipment
- Other equipment
- Level
- Intermediate
- Type
- Compound
- Movement
- Pull
How to do the Atlas Stone Trainer
- 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.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Atlas Stone Trainer
Axle DeadliftOther equipment · Intermediate
Keg LoadOther equipment · Intermediate
Atlas StonesOther equipment · Expert
Questions
What muscles does the Atlas Stone Trainer work?
Mainly the lower back, with the biceps, forearms, glutes, hamstrings and quads helping.
Is the Atlas Stone Trainer good for beginners?
It's rated intermediate. Beginners can build up to it with a simpler variation first.
What can I do instead of the Atlas Stone Trainer?
Good alternatives that train the lower back: Axle Deadlift, Keg Load or Atlas Stones.
How many sets and reps of the Atlas Stone Trainer should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).