Atlas Stones
Atlas Stones is a strongman strength – stone lifting and platform loading 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: · DynPerformance
- Primary muscles
- Gluteus maximus, Quadriceps, Hamstrings
- Secondary muscles
- Erector spinae, Abdominals, Hip adductors, Biceps brachii, Gastrocnemius, Soleus, Forearm muscles, Rhomboids, Middle trapezius, Trapezius
- Exercise type
- Strongman strength – stone lifting and platform loading
Exercise technique
- Area
Check the stone’s surface, platform stability and the path between them.
- Grip
Position the stone between your feet, bend your hips and knees and wrap your arms vertically around it.
- Lift from the floor
Draw the stone toward your torso and push through your feet.
- Lap
Once the stone passes your knees, sit back and rest it on your thighs.
- Regrip
Raise the stone toward your chest and wrap your arms over it to renew your grip.
- Load
Extend your hips strongly, move close to the platform and roll the stone onto it.
- Leave
Once the stone is balanced on the platform, withdraw your hands from the sides and step back.
Key technique points
- Carry the stone close to your body.
- Set platform distance before lifting.
- Keep your arms tight during the lap.
- Bring your hips beneath the stone.
- Keep fingers clear of the stone-platform gap.
- Check that the stone is balanced before leaving.
Common mistakes
Standing far from the stone
Do not grip far from your torso and increase the load’s lever arm.
Relying on the arms
Do not perform the initial lift by bending your elbows.
Skipping the lap
Do not force a heavy stone to the platform in one uncontrolled movement.
Staying far from the platform
Do not leave a gap that forces you to throw the stone forward at the last moment.
Trapping the fingers
Do not leave your hands beneath the stone when setting it down.
Excessive lower-back extension
Do not gain loading height solely by throwing your lower back backward.
Frequently asked questions
Atlas Stones: why is “Standing far from the stone” a mistake?
Do not grip far from your torso and increase the load’s lever arm.
Atlas Stones: why is “Relying on the arms” a mistake?
Do not perform the initial lift by bending your elbows.
Atlas Stones: why is “Skipping the lap” a mistake?
Do not force a heavy stone to the platform in one uncontrolled movement.
Atlas Stones: why is “Staying far from the platform” a mistake?
Do not leave a gap that forces you to throw the stone forward at the last moment.
Atlas Stones: why is “Trapping the fingers” a mistake?
Do not leave your hands beneath the stone when setting it down.
Atlas Stones: why is “Excessive lower-back extension” a mistake?
Do not gain loading height solely by throwing your lower back backward.
What should I focus on when doing Atlas Stones?
Carry the stone close to your body. Set platform distance before lifting. Keep your arms tight during the lap. Bring your hips beneath the stone. Keep fingers clear of the stone-platform gap. Check that the stone is balanced before leaving.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.