GymPlan AIAtlas Stone Trainer
Atlas Stone Trainer is an intermediate compound strongman that mainly works your lower back, with help from your biceps, forearms, glutes, hamstrings and quads.
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.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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Exercises that train the same main muscle.
FAQ
What muscles does the atlas stone trainer work?
It mainly works your lower back; your biceps, forearms, glutes, hamstrings and quads assist.
How many sets and reps of atlas stone trainer should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the atlas stone trainer good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.