Atlas Stones Training Guide
Atlas stones are iconic strongman implements that test raw strength, grip endurance, and explosive power. Lifting round stones from ground to platform requires a unique combination of deadlift strength, bicep tendon resilience, and tacky-aided grip.
Proper Technique
Stand with feet shoulder-width apart, toes pointed slightly outward, positioning the stone between your feet.
Squat down and wrap your arms around the stone, keeping your chest up and back flat. Use tacky on your forearms and chest.
Drive through your heels to lift the stone to your lap, rolling it up your thighs while maintaining a tight core.
From lap position, explosively extend your hips and squeeze the stone tight to your chest.
Step forward and roll the stone up your torso, then drop it onto the platform with controlled aggression.
Reset your stance between reps and reapply tacky as needed for optimal grip.
Common Mistakes & Corrections
Essential Equipment
Atlas Stones (various weights)
Concrete or stone implements ranging from 100-550 lbs. Start with lighter stones (100-200 lbs) for technique work.
Tacky/Sticky Resin
Essential grip aid applied to forearms, biceps, and chest. Strongman-specific tacky is far superior to gym chalk.
Loading Platform
Adjustable height platforms from 42-54 inches. Competition standard is typically 48-52 inches.
Tacky Towel
Dedicated towel for tacky removal (never use your regular gym towel - tacky is nearly impossible to remove).
Stone Sleeves (optional)
Neoprene sleeves protect biceps and forearms from abrasions during heavy stone training.
Training Progression
| Level | Target Performance | Notes |
|---|---|---|
| Beginner | 100-150 lbs to 42" platform | Focus on technique and form |
| Intermediate | 200-250 lbs to 48" platform | Build work capacity and consistency |
| Advanced | 300-350 lbs to 52" platform | Peak strength and event-specific training |
| Competition | 400+ lbs to 54" platform (varies by weight class and event) | Competition-ready performance standards |
About Atlas Stones Training
Master the Atlas Stones with our comprehensive training guide covering proper technique, common mistakes, equipment recommendations, and progression standards from beginner to competition level.
Whether you're training for your first strongman competition or looking to improve your atlas stones performance, this guide provides everything you need to train safely and effectively. Learn the biomechanics, equipment setup, and training progressions used by top strongman athletes.
Combine this training guide with our strength standards to track your progress and see how you compare to other athletes at your level.