Atlas Stone Trainer

Atlas Stone Trainer is a strongman strength – round-load simulation exercise involving Gluteus maximus, Quadriceps, Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Gluteus maximus, Quadriceps, Hamstrings
Secondary muscles: Erector spinae, Biceps brachii, Forearm muscles
Exercise type: Strongman strength – round-load simulation

Exercise technique

Check
Check the loading pin and ensure the plates are secured.
Position
Keep the load between your feet and bend your hips and knees.
Hug
Wrap your arms around the sides and hold the load close to your torso.
First lift
Push through your feet to raise the load above your knees.
Lap position
Sit your hips back to support the load on your thighs and draw it firmly toward your chest.
Raise
Extend your hips and knees to raise the trainer close to your torso.
Lower
Return the load to your thighs first, then bend your legs to lower it to the floor under control.

Key technique points

Verify that the plates are secured.
Hug the trainer close to your torso.
Avoid unnecessary elbow bending in the initial pull.
Establish thigh support under control.
Bring your hips beneath the load as you rise.
Do not trap your fingers beneath the load.

Common mistakes

Unsecured loading

Do not lift before securing the plates.

Curling with the arms

Do not try to pull the load onto your thighs with biceps strength.

Holding away from the torso

Do not leave the trainer hanging in front of you and increase the lower-back moment.

Dropping onto the thighs

Do not drop the load uncontrollably into your lap after the first lift.

Leaning backward through the lower back

Do not finish the final lift with excessive lower-back extension.

Placing fingers underneath

Do not lower the load with your hands positioned where they could be trapped against the floor.

Frequently asked questions