Atlas Stone Trainer

How to do the Atlas Stone Trainer

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

Muscles worked

Role	Muscles
Primary	lower back
Secondary	biceps, forearms, glutes, hamstrings, quads
Equipment	other equipment
Difficulty	intermediate
Type	compound

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Hyperextensions With No Hyperextension Bench Bodyweight Crossover Reverse Lunge Bodyweight Barbell Deadlift Barbell Deadlift with Bands Barbell Deadlift with Chains Barbell Deficit Deadlift Barbell

Easier than the Atlas Stone Trainer

Same movement pattern, lower entry difficulty — work up from here.

Hyperextensions (Back Extensions) beginner · Other Equipment

Harder than the Atlas Stone Trainer

Reverse Band Deadlift expert · Barbell Deadlift with Chains expert · Barbell Deadlift with Bands expert · Barbell

Common questions

What muscles does the Atlas Stone Trainer work?

The Atlas Stone Trainer primarily works the lower back, with the biceps, forearms, glutes, hamstrings, and quads as secondary movers. Atlas Stones, Keg Load, and Axle Deadlift train the same muscle, across 5 equipment types.

What equipment do you need for the Atlas Stone Trainer?

The Right Equipment. Without the right equipment, Hyperextensions With No Hyperextension Bench, Crossover Reverse Lunge, and Barbell Deadlift train the same muscle, and 9 of the catalogue's options for this muscle need no equipment.

Is the Atlas Stone Trainer suitable for beginners?

It is rated intermediate. Start with Hyperextensions (Back Extensions) and work up.

Where should the Atlas Stone Trainer go in a workout?

Early — the Atlas Stone Trainer is compound, working 6 muscle groups, so run it first or second while you are fresh.

Similar exercises

Atlas Stones Other Equipment Keg Load Other Equipment Axle Deadlift Other Equipment Barbell Deadlift Barbell Deadlift with Bands Barbell Deadlift with Chains Barbell