Atlas Stone Trainer

The Atlas Stone Trainer is a intermediate compound movement that activates 6 muscle groups simultaneously. It primarily targets the Lower Back, making it one of the more efficient exercises in RepStack's 873-exercise database.

strongmanintermediateotherpullcompound
Atlas Stone Trainer - starting position

Starting position

Atlas Stone Trainer - ending position

Ending position

Muscles Worked

Primary Lower Back
Secondary Biceps Forearms Glutes Hamstrings Quadriceps

The lower back handles the primary load during this movement. The biceps and forearms and glutes and hamstrings and quadriceps assist as stabilizers throughout the range of motion.

How to Atlas Stone Trainer

  1. 1

    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.

  2. 2

    Begin by loading the desired weight onto the bar. Straddle the weight, wrapping your arms around the implement, bending at the hips.

  3. 3

    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.

  4. 4

    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.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

Similar Exercises

Atlas Stones - starting position

Atlas Stones

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Axle Deadlift - starting position

Axle Deadlift

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Barbell Deadlift - starting position

Barbell Deadlift

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Cat Stretch - starting position

Cat Stretch

beginner lower back
Child's Pose - starting position

Child's Pose

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Crossover Reverse Lunge - starting position

Crossover Reverse Lunge

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Frequently Asked Questions

What muscles does the Atlas Stone Trainer work?

The Atlas Stone Trainer primarily works the Lower Back. Secondary muscles include the Biceps, Forearms, Glutes, Hamstrings, Quadriceps, which assist during the movement.

Is the Atlas Stone Trainer good for beginners?

The Atlas Stone Trainer is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.

What equipment do I need for the Atlas Stone Trainer?

You need other to perform the Atlas Stone Trainer. Most commercial gyms will have this available.

Track Your Progress

RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.

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