Atlas Stone Trainer
How to do the Atlas Stone Trainer
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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.
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Begin by loading the desired weight onto the bar. Straddle the weight, wrapping your arms around the implement, bending at the hips.
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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.
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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.
How to program the Atlas Stone Trainer
Sets and reps
As a compound movement, the Atlas Stone Trainer responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Atlas Stone Trainer is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Atlas Stone Trainer into a plan
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Frequently asked questions
What muscles does the Atlas Stone Trainer work?
The Atlas Stone Trainer primarily targets the Lower Back. It also recruits the Biceps, Forearms, Glutes, Hamstrings, Quadriceps as supporting muscles.
What equipment do I need for the Atlas Stone Trainer?
You need Other. Difficulty level: Intermediate.
How many sets and reps of the Atlas Stone Trainer should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
