Atlas Stone Trainer
The Atlas Stone Trainer is a great tool for those who want to develop Atlas Stone strength without having access to actual stones. This exercise is performed by loading the desired weight onto the bar and straddling the weight, wrapping the arms around the implement and bending at the hips. The weight is then pulled up past the knees before being lapped by resting it on the thighs and sitting back, hugging it tightly to the chest. Finally, the exercise is completed by extending through the hips and knees to raise the weight as high as possible, before returning it to the lap or the ground for successive repetitions.
Type:
Strongman
Muscles Used:
Lower Back
Level:
Beginner
Equipment:
Other
Benefits Of This Exercise
- The Atlas Stone Trainer is a great tool for those who want to develop Atlas Stone strength without having access to actual stones.
- This exercise strengthens the hips, glutes, hamstrings, and core muscles.
- It builds power and explosiveness, improving athleticism.
- It increases the stability and range of motion of the spine, improving posture and reducing the risk of injury.
- It helps to improve grip strength, which is important for many other exercises.
- It can help to improve balance and coordination, which is important for everyday activities.
- The exercise can be modified to suit any level of fitness, allowing for a progression in difficulty.
- It is a great exercise for those looking to increase their overall strength and conditioning.
Step by Step Instructions For Atlas Stone Trainer
- First, gather the necessary equipment for the exercise.
- Load the desired weight onto the bar, making sure it is secure.
- Stand with your feet shoulder-width apart, facing the bar.
- Straddle the weight by positioning yourself in between the bar ends or heavy pipe.
- Wrap your arms around the implement, ensuring a tight grip.
- Bend at the hips, keeping your back straight and knees slightly bent.
- Begin the movement by pulling the weight up past your knees.
- Continue to extend through your hips, using your glutes and hamstrings to lift the weight.
- As the weight clears your knees, bring it up to your thighs and sit back.
- Hug the weight tightly to your chest, resting it on your thighs.
- Finish the movement by extending through your hips and knees.
- Raise the weight as high as possible, using your entire body to generate power.
- If desired, you can return the weight to your lap or place it back on the ground for successive repetitions.
Warm Up Tips
- Start with a lightweight to warm up your muscles and prepare your body for the exercise.
- Stand with your feet shoulder-width apart and straddle the Atlas Stone Trainer.
- Wrap your arms around the implement and bend at the hips, maintaining a strong grip.
- Engage your core and lift the weight up past your knees, focusing on using your hip muscles.
- Once the weight clears your knees, rest it on your thighs and sit back, hugging it tightly to your chest.
- Take a moment to catch your breath and ensure proper form before continuing.
- To complete the movement, extend through your hips and knees to raise the weight as high as possible.
- Control the descent of the weight back to the lap or the ground for successive repetitions.
- Remember to breathe throughout the exercise and listen to your body's limits.
- Gradually increase the weight as you become more comfortable and confident with the movement.
- Always consult a professional trainer if you are unsure about proper form or technique.
Atlas Stone Trainer Safety Tips
- Start with a weight that you can handle comfortably and gradually increase it as you get stronger.
- Make sure to maintain good form throughout the exercise. Keep your back straight and engage your core muscles to protect your spine.
- Before starting the exercise, warm up your body with some dynamic stretches and movements to prepare your muscles for the workout.
- When straddling the weight, ensure that your feet are firmly planted on the ground and your knees are slightly bent to provide stability.
- As you pull the weight up past your knees, focus on using your hips to generate the force rather than relying solely on your arms.
- When lapping the weight, be careful not to let it rest directly on your knees to avoid any unnecessary strain or discomfort.
- Throughout the movement, keep a tight grip on the implement to prevent it from slipping or falling out of your hands.
- As you extend through your hips and knees to raise the weight, exhale and engage your glutes and hamstrings to maximize power.
- Avoid using jerky or sudden movements while performing the exercise. Move in a controlled and smooth manner to reduce the risk of injury.
- After completing the exercise, take a moment to stretch your muscles and cool down to promote recovery and prevent stiffness.
Incorporating Into Other Workouts
To incorporate the Atlas Stone Trainer into your workouts, you can follow these steps:
1. Load the desired weight onto the bar of the Atlas Stone Trainer. Make sure the weight is challenging but manageable for you.
2. Stand with your feet shoulder-width apart and straddle the weight. Wrap your arms around the implement and bend at the hips, keeping your back straight.
3. Begin the movement by pulling the weight up past your knees. Focus on using your hips to generate power and momentum.
4. As the weight clears your knees, bring it up to your thighs and sit back, hugging it tightly to your chest. This is known as "lapping" the weight.
5. Once you have lapped the weight, extend through your hips and knees to raise the weight as high as possible. Imagine trying to lift the weight overhead, using your whole body to generate power.
6. Lower the weight back down to your lap or to the ground to complete one repetition. Aim to perform multiple repetitions to challenge and strengthen your Atlas Stone strength.
7. Remember to maintain proper form throughout the exercise. Keep your back straight, engage your core, and use your hips and legs to generate power.
8. You can incorporate the Atlas Stone Trainer into your workouts as a standalone exercise or as part of a full-body strength training routine. It can be a great addition to workouts that focus on functional strength, power, and stability.
By incorporating the Atlas Stone Trainer into your workouts, you can effectively develop