Strongman Atlas Stones
Description
Atlas stones are massive concrete or stone spheres that strongmen lift from the floor to a high platform or over a bar. They build elite full-body pulling and squatting strength using an unconventional, awkward implement. They are the most iconic strongman exercise and demand a unique combination of grip, leg drive, and core strength.
Muscle Group
Back, Core, Glutes, Quadriceps
Equipment Required
Strongman Atlas Stones Instructions
- Stand over the atlas stone with feet wider than shoulder-width.
- Squat down and hug the stone, hands underneath it. Apply tacky to your forearms for grip if needed.
- Brace your core hard. Pull the stone up to your lap (deadlift portion).
- Sit back slightly to balance the stone on your thighs.
- Adjust your hands underneath the stone. Brace again.
- Drive your hips forward and up explosively, lifting the stone to chest height.
- Place the stone on a high platform (or load it over a bar).
- Heavy weight requires strongman experience and proper form. Do not attempt without instruction.
Strongman Atlas Stones Form & Visual
Strongman Atlas Stones Benefits
- Builds elite full-body pulling strength
- Develops awkward-load handling skills
- Trains the squat-to-lap-to-shoulder pattern
- Iconic strongman exercise
- Develops mental toughness
- Excellent for posterior chain strength
Strongman Atlas Stones Muscles Worked
- Erector spinae
- Latissimus dorsi
- Gluteus maximus
- Quadriceps
- Hamstrings
- Biceps brachii
- Core (heavy bracing)
- Forearms and grip
Strongman Atlas Stones Variations & Alternatives
- Strongman Yoke Walk
- Strongman Deadlift
- Sandbag Lifts
- Stone Over Bar (variation)
- Light Atlas Stone Practice (technique work)
