Atlas Stone
Strength
The Atlas Stone is a classic strongman exercise involving lifting a heavy, spherical stone from the ground to a platform or over a yoke, primarily building explosive power and full-body strength. It targets the glutes as the primary muscles while heavily engaging the back as secondary movers, along with the core, quads, and grip. Strongman athletes, powerlifters, and advanced trainees benefit most from this equipment-intensive lift to enhance lifting technique and raw functional strength.
How to Perform Atlas Stone
- 1Position the Atlas stone on the ground in front of you, about hip-width distance away. Stand with feet shoulder-width apart, toes slightly out, knees soft.
- 2Squat down by pushing hips back and bending knees, placing forearms over the top of the stone with hands gripping underneath for a hug-like hold.
- 3Dig your elbows under the stone, pulling it tight to your chest and torso to create a secure lap position. Keep your back flat and neutral.
- 4Inhale deeply, then drive through your heels and midfoot to lift the stone by extending hips and knees explosively (exhale forcefully as you stand).
- 5Once upright, engage your core and lats to stabilize, then carry or load the stone onto a platform if specified by walking with short steps.
- 6To lower safely, squat down controlled (inhale), rolling the stone off your lap onto the ground or platform.
- 7Key form tips: Maintain a neutral spine—avoid rounding your back. Use lats to hug the stone tight. Drive with glutes and legs, not arms. Common mistakes: Starting with locked knees, loose grip, or jerking the lift. Progress with lighter stones to master form.
