Atlas Stone Calculator
Find your recommended starting stone weight based on your deadlift strength and experience level. Don't pick a stone too heavy for your first lift.
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All calculations use proven deadlift-to-stone ratios
Calculating your atlas stone predictions...
Training Progression
Build up with these weight targets
Training Tips
About the Atlas Stone Calculator
The Atlas Stone Calculator helps you determine a safe and effective starting stone weight based on your deadlift strength, bodyweight, and strongman experience level. Atlas stones are one of the most iconic strongman events, but choosing the wrong weight can lead to injury or frustration.
How it works: Research shows that most athletes can lift an atlas stone weighing 40-50% of their deadlift 1RM. Beginners should start more conservatively at 40%, while experienced competitors may handle stones up to 55% of their deadlift. The calculator adjusts recommendations based on:
- Deadlift strength - Your primary indicator of posterior chain power
- Bodyweight - Heavier athletes can typically handle proportionally heavier stones
- Experience level - Technique plays a huge role in stone lifting efficiency
Training progression: The calculator provides four weight targets: a technique stone for drilling form, a training stone for regular work, a competition stone for event simulation, and a goal stone for long-term targets. This structured approach builds strength while minimizing injury risk.
Tips for success: Always use tacky or chalk on your forearms, practice the lap-to-extension transition, and consider working with an experienced coach for your first sessions. Start lighter than you think you need to - building proper technique is more important than moving heavy weight early on.
Frequently Asked Questions
The deadlift is the best predictor of atlas stone performance because both movements require similar posterior chain strength (glutes, hamstrings, lower back). The initial floor-to-lap portion of a stone lift is essentially a modified deadlift. Studies of strongman competitors show a strong correlation (r=0.85+) between deadlift 1RM and max stone lifted.
The calculator errs on the conservative side, especially for beginners. Atlas stones require specific technique that takes time to develop. A lighter stone allows you to practice proper form without risking bicep tears or lower back injuries. Once you have 10+ sessions with stones, you can progress to heavier weights more quickly.
Experience dramatically affects stone lifting efficiency. A beginner might use only 40% of their deadlift due to technique limitations, while an elite competitor can leverage 50%+ because their movement patterns are optimized. The calculator adjusts the deadlift ratio based on your reported experience level.
Tacky is allowed in most competitions and highly recommended for training heavy stones. Without tacky, grip becomes the limiting factor rather than strength. For technique work with lighter stones, you can train without tacky to build grip strength, but always use it when approaching competition weights.
Competition platforms typically range from 48" to 56" (122-142cm). Start training at the standard 52" (132cm) height. Once comfortable, practice with both higher and lower platforms to prepare for any competition setup. Higher platforms require more extension, while lower platforms demand faster transitions.
Create a free account to save calculator results, track progress over time, and compare against strength standards.