Atlas Stones

The Atlas Stones is a expert compound movement that activates 11 muscle groups simultaneously. It primarily targets the Lower Back, making it one of the more efficient exercises in RepStack's 873-exercise database.

strongmanexpertotherpullcompound
Atlas Stones - starting position

Starting position

Atlas Stones - ending position

Ending position

Muscles Worked

Primary Lower Back
Secondary Abdominals Adductors Biceps Calves Forearms Glutes Hamstrings Middle Back Quadriceps Traps

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

How to Atlas Stones

  1. 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. 2

    Pulling the stone into your torso, drive through the back half of your feet to pull the stone from the ground.

  3. 3

    As the stone passes the knees, lap it by sitting backward, pulling the stone on top of your thighs.

  4. 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.

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 Stone Trainer - starting position

Atlas Stone Trainer

intermediate lower back
Axle Deadlift - starting position

Axle Deadlift

intermediate lower back
Barbell Deadlift - starting position

Barbell Deadlift

intermediate lower back
Cat Stretch - starting position

Cat Stretch

beginner lower back
Child's Pose - starting position

Child's Pose

beginner lower back
Crossover Reverse Lunge - starting position

Crossover Reverse Lunge

intermediate lower back

Frequently Asked Questions

What muscles does the Atlas Stones work?

The Atlas Stones primarily works the Lower Back. Secondary muscles include the Abdominals, Adductors, Biceps, Calves, Forearms, Glutes, Hamstrings, Middle Back, Quadriceps, Traps, which assist during the movement.

Is the Atlas Stones good for beginners?

The Atlas Stones is an advanced exercise. It requires solid baseline strength and good movement control. Work through beginner and intermediate variations before attempting this one.

What equipment do I need for the Atlas Stones?

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

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