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Atlas Stones

Atlas Stones is an expert compound strongman that mainly works your lower back, with help from your abs, adductors (inner thighs), biceps, calves, forearms, glutes, hamstrings, upper back, quads and traps.

💪 Lower back🏋️ Other📈 Expert🔗 Compound🎯 3-5 sets of 5-10 reps
Atlas Stones: starting position
Starting position
Atlas Stones: end position
End position

How to do the atlas stones

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

Muscles worked

Primary: Lower backSecondary: AbsSecondary: Adductors (inner thighs)Secondary: BicepsSecondary: CalvesSecondary: ForearmsSecondary: GlutesSecondary: HamstringsSecondary: Upper backSecondary: QuadsSecondary: Traps

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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Atlas Stones alternatives

Exercises that train the same main muscle.

Axle DeadliftOther · IntermediateKeg LoadOther · IntermediateAtlas Stone TrainerOther · Intermediate

FAQ

What muscles does the atlas stones work?

It mainly works your lower back; your abs, adductors (inner thighs), biceps, calves, forearms, glutes, hamstrings, upper back, quads and traps assist.

How many sets and reps of atlas stones 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 stones good for beginners?

It is an advanced movement. Build a base with simpler exercises for the same muscles first, and learn it with light weight or a coach.

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