Atlas Stones
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.
How to program the Atlas Stones
Sets and reps
As a compound movement, the Atlas Stones 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 Stones is rated expert. 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 Stones into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Atlas Stones work?
The Atlas Stones primarily targets the Lower Back. It also recruits the Abdominals, Adductors, Biceps, Calves, Forearms, Glutes, Hamstrings, Middle Back, Quadriceps, Traps as supporting muscles.
What equipment do I need for the Atlas Stones?
You need Other. Difficulty level: Expert.
How many sets and reps of the Atlas Stones 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.
