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Atlas Stones

The Atlas Stones primarily targets your Lower Back, with support from Abdominals, Adductors, Biceps, Calves, Forearms, Glutes, Hamstrings, Middle Back, Quadriceps, Traps. It is best suited to expert lifters.

Expert level · Equipment: Other · Compound · Pull

Primary muscles: Lower Back Secondary muscles: Abdominals, Adductors, Biceps, Calves, Forearms, Glutes, Hamstrings, Middle Back, Quadriceps, Traps

How to perform Atlas Stones

  1. Step 1. 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.
  2. Step 2. Pulling the stone into your torso, drive through the back half of your feet to pull the stone from the ground.
  3. Step 3. As the stone passes the knees, lap it by sitting backward, pulling the stone on top of your thighs.
  4. Step 4. 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.

Frequently asked questions

What is the proper technique for the initial pick of an Atlas Stone?

Position the stone between the arches of your feet and reach over the top to pull it deep into your lap. Keep your hips low and chest up as you transition from the floor to a seated position.

Which muscle groups are primarily targeted during stone lifting?

The movement primarily targets the entire posterior chain, including the spinal erectors, glutes, and hamstrings. Significant isometric strength is also required from the lats and forearms to maintain a secure grip.

What is a common mistake to avoid when loading a stone?

Lifting with a rounded lower back during the initial pull increases shear stress on the spine. Ensure the stone is pulled tight to the body to keep the center of gravity close and prevent the weight from pulling you forward.

How can beginners progress toward lifting heavy Atlas Stones?

Start with sandbag carries and loads to build the necessary bracing strength and tactile familiarity. Using a medicine ball or a light stone with tacky can help develop the specific mechanics of the lap and extension phases.

How should Atlas Stones be programmed for strength development?

Perform 3 to 5 sets of 1 to 5 repetitions to focus on explosive power and technical proficiency. Due to the high systemic fatigue, limit heavy stone sessions to once per week.

Sample sets & reps for Atlas Stones

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Lower Back exercises

  • Barbell Deadlift — barbell
  • Cat Stretch — stretch
  • Child's Pose — stretch
  • Crossover Reverse Lunge — stretch
  • Dancer's Stretch — stretch

See all Lower Back exercises →

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