Atlas Stones
Atlas stones are a great way to build strength and power. This exercise requires you to use your entire body to lift the stone from the ground and onto the loading platform. It starts with bending at the hips and wrapping your arms around the stone, followed by driving the stone into your torso and sitting backward to lap it. Then, you must use your hips to stand and drive the stone up to your chest. Finally, you must close the distance to the loading platform and lean back to get the stone as high as possible. Atlas stones are an excellent full body exercise that will help you develop strength and power.
Type:
Strongman
Muscles Used:
Lower Back
Level:
Intermediate
Equipment:
Other
Benefits Of This Exercise
- Atlas stones offer a great full body workout that uses your entire body to lift the stone from the ground to the loading platform.
- The exercise requires you to bend at the hips and wrap your arms around the stone, followed by driving the stone into your torso and sitting backward to lap it.
- You must then use your hips to stand and drive the stone up to your chest, and then close the distance to the loading platform and lean back to get the stone as high as possible.
- Atlas stones are an excellent way to develop strength and power.
Step by Step Instructions For Atlas Stones
- Start by positioning the atlas stone between your feet. Make sure it is centered and stable.
- Bend at the hips and wrap your arms vertically around the atlas stone. Try to get your fingers underneath the stone for a secure grip. Take note of any flat portion on the bottom of the stone, as it can help with holding.
- Pull the stone towards your torso, using the back half of your feet to generate power. This will lift the stone off the ground.
- Continue pulling the stone upwards until it passes your knees. At this point, sit back and guide the stone onto your thighs. This is known as lapping the stone.
- Once the stone is on your thighs, lower your body into a low squat position. Use this opportunity to adjust your grip by reaching over the stone.
- Stand up by driving through with your hips, making sure to maintain a secure grip on the stone.
- With the stone held high on your chest, walk towards the loading platform. Keep your body close to the platform and lean back, extending your hips to lift the stone as high as possible.
Warm Up Tips
- Start with a dynamic warm-up to get your muscles and joints ready for the exercise. This can include exercises like arm circles, leg swings, and hip rotations.
- Perform some light stretching to increase flexibility and prevent injuries. Focus on stretching your hips, back, and shoulders, as these are the main areas used during atlas stone exercises.
- Do a few sets of bodyweight squats to warm up your lower body and activate your leg muscles. This will help you generate power when lifting the atlas stone.
- Practice the movement pattern without the stone to reinforce proper form and technique. This can include hip hinges, deadlifts, and lap pulls.
- Gradually increase the weight by using smaller stones or sandbags before attempting the full-size atlas stone. This will allow your body to adjust to the heavier load and reduce the risk of injury.
- Take breaks between sets to rest and recover. Hydrate adequately and listen to your body's signals to avoid overexertion.
- Finish your warm-up with some light cardio exercises like jogging or jumping jacks to increase your heart rate and blood flow to the muscles.
Atlas Stones Safety Tips
- Ensure proper form: It is important to maintain proper form throughout the exercise to prevent injuries. Bend at the hips to wrap your arms around the Atlas Stone, keeping your back straight and engaging your core.
- Start with a suitable weight: Choose an Atlas Stone that is appropriate for your strength and fitness level. Starting with a weight that is too heavy can increase the risk of injury.
- Use your legs and hips: When lifting the stone from the ground, focus on driving through the back half of your feet and using your legs and hips to generate power. This will help prevent straining your back.
- Be mindful of your grip: Make sure to get your fingers underneath the stone and secure a good grip. This will help you maintain control and prevent the stone from slipping out of your hands.
- Sit low and change grip: As the stone passes your knees, sit backward and pull the stone onto your thighs. This will allow you to change your grip and position the stone higher on your chest for better control.
- Engage your core: Throughout the exercise, engage your core muscles to stabilize your body and prevent excessive strain on your lower back.
- Lean back at the end: When reaching the loading platform, lean back and extend your hips to get the stone as high as possible. This will help you complete the lift safely and efficiently.
- Progress gradually: Start
Incorporating Into Other Workouts
To incorporate Atlas Stones into your workouts, you can follow these steps:
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. Pull the stone into your torso, driving through the back half of your feet to lift the stone from the ground. This engages your legs, back, and core muscles.
3. As the stone passes your knees, sit backward and pull the stone on top of your thighs. This position is called "lapping" the stone and requires you to use your hips and lower body strength.
4. Sit low, getting the stone high onto your chest as you change your grip to reach over the stone. This requires upper body strength and stability.
5. Stand up, driving through with your hips. Use your legs and hips to generate power and lift the stone up to your chest. This movement targets your lower body and core muscles.
6. Close the distance to the loading platform and lean back, extending your hips to get the stone as high as possible. This engages your back and core muscles even more and helps you lift the stone to its final destination.
Incorporating Atlas Stones into your workouts will provide a challenging full-body exercise that builds strength and power. It targets multiple muscle groups and requires coordination, stability, and explosiveness. You can