Atlas Stones

How to do the Atlas Stones

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. Pulling the stone into your torso, drive through the back half of your feet to pull the stone from the ground.
3. As the stone passes the knees, lap it by sitting backward, pulling the stone on top of your thighs.
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.

Muscles worked

Role	Muscles
Primary	lower back
Secondary	abs, adductors, biceps, calves, forearms, glutes, hamstrings, middle back, quads, traps
Equipment	other equipment
Difficulty	expert
Type	compound

No other equipment? Train the same muscles with these

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

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

Easier than the Atlas Stones

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

Hyperextensions (Back Extensions) beginner · Other Equipment Keg Load intermediate · Other Equipment Axle Deadlift intermediate · Other Equipment

Common questions

What muscles does the Atlas Stones work?

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

What equipment do you need for the Atlas Stones?

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

Is the Atlas Stones suitable for beginners?

It is rated expert. Start with Hyperextensions (Back Extensions), Keg Load, and Axle Deadlift and work up.

Where should the Atlas Stones go in a workout?

Early — the Atlas Stones is compound, working 11 muscle groups, so run it first or second while you are fresh.

Similar exercises

Keg Load Other Equipment Axle Deadlift Other Equipment Atlas Stone Trainer Other Equipment Barbell Deadlift Barbell Deadlift with Bands Barbell Deadlift with Chains Barbell