Atlas Stones
A expert strongman exercise for the lower back, done with a other equipment.
- Main muscles
- Lower back
- Also works
- Abs, Quads, Biceps, Calves, Forearms, Glutes, Hamstrings and Upper back
- Equipment
- Other equipment
- Level
- Expert
- Type
- Compound
- Movement
- Pull
How to do the Atlas Stones
- 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.
- Pulling the stone into your torso, drive through the back half of your feet to pull the stone from the ground.
- As the stone passes the knees, lap it by sitting backward, pulling the stone on top of your thighs.
- 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.
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 Stones
Atlas Stone TrainerOther equipment · Intermediate
Axle DeadliftOther equipment · Intermediate
Keg LoadOther equipment · Intermediate
Questions
What muscles does the Atlas Stones work?
Mainly the lower back, with the abs, quads, biceps, calves, forearms, glutes, hamstrings and upper back helping.
Is the Atlas Stones good for beginners?
It's rated expert. Beginners can build up to it with a simpler variation first.
What can I do instead of the Atlas Stones?
Good alternatives that train the lower back: Atlas Stone Trainer, Axle Deadlift or Keg Load.
How many sets and reps of the Atlas Stones 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).