10 Best Atlas Stones Alternatives for Limited Equipment

Original Exercise: Atlas Stones

Primary Muscle

Lower-back

Equipment

Other

Difficulty

Advanced

Type

Compound

Secondary Muscles: Abdominals, Adductors, Biceps, Calves, Forearms, Glutes, Hamstrings, Middle Back, Quadriceps, Traps

How to Perform 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.

Pro Tips

• Category: Strongman
• Force: Pull
• Movement type: Compound

Ranked Atlas Stones Alternatives

Best Match

1. Atlas Stone Trainer

99.9% Match

Lower-back Other Advanced Isolation

How to perform this exercise

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.

2. Keg Load

75% Match

Lower-back Other Advanced Isolation

How to perform this exercise

1. To load kegs, place the desired number a distance from the loading platform, typically 30-50 feet.
2. Begin by grabbing the close handle of the first keg, tilting it onto its side to grab the opposite edge of the bottom of the keg. Lift the keg up to your chest.
3. The higher you can place the keg, the faster you should be able to move to the platform. Shouldering is usually not allowed. Be sure to keep a firm hold on the keg. Move as quickly as possible to the platform, and load it, extending through your hips, knees, and ankles to get it as high as possible.
4. Return to the starting position to retrieve the next keg, and repeat until the event is completed.

3. Standing Dumbbell Upright Row

74.3% Match

Traps Dumbbell Intermediate Isolation

How to perform this exercise

1. Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
2. Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
3. Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
4. Repeat for the recommended amount of repetitions.

4. Barbell Shrug Behind The Back

72% Match

Traps Barbell Beginner Isolation

How to perform this exercise

1. Stand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back using a pronated grip (palms facing back). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for better grip. This will be your starting position.
2. Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps. The arms should remain stretched out at all times.
3. Slowly return to the starting position as you breathe in.
4. Repeat for the recommended amount of repetitions.

5. Clean Shrug

67.6% Match

Traps Barbell Intermediate Isolation

How to perform this exercise

1. Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
2. Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a clean, avoid overloading to the point that the execution slows down.

6. Barbell Pendlay Row

65.4% Match

Upper-back Barbell Advanced Isolation

How to perform this exercise

1. Stand with your feet shoulder-width apart and your knees slightly bent.
2. Bend forward at the hips, keeping your back straight and your chest up.
3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
4. Pull the barbell towards your upper abdomen, squeezing your shoulder blades together.
5. Lower the barbell back down to the starting position.

7. Barbell Bent Over Row

64.9% Match

Upper-back Barbell Intermediate Isolation

How to perform this exercise

1. Stand with your feet shoulder-width apart and knees slightly bent.
2. Bend forward at the hips while keeping your back straight and chest up.
3. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
4. Pull the barbell towards your lower chest by retracting your shoulder blades and squeezing your back muscles.
5. Pause for a moment at the top, then slowly lower the barbell back to the starting position.

8. Barbell Rear Delt Row

64.9% Match

Delts Barbell Intermediate Isolation

How to perform this exercise

1. Stand with your feet shoulder-width apart and knees slightly bent.
2. Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
3. Bend forward at the hips, keeping your back straight and chest up.
4. Pull the barbell towards your chest, squeezing your shoulder blades together.
5. Pause for a moment at the top, then slowly lower the barbell back to the starting position.

9. Barbell Reverse Grip Bent Over Row

64.9% Match

Lats Barbell Intermediate Isolation

How to perform this exercise

1. Stand with your feet shoulder-width apart and knees slightly bent.
2. Hold a barbell with an overhand grip, palms facing down, and hands slightly wider than shoulder-width apart.
3. Bend forward at the hips, keeping your back straight and chest up, until your torso is almost parallel to the floor.
4. Pull the barbell towards your lower chest, squeezing your shoulder blades together.
5. Pause for a moment at the top, then slowly lower the barbell back to the starting position.

10. Bent Over Two-Arm Long Bar Row

64.9% Match

Middle-back Barbell Intermediate Isolation

How to perform this exercise

1. Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
2. Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
3. Now grab the bar with both arms just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.
4. Pull the bar straight up with your elbows in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Use a stirrup or double handle cable attachment by hooking it under the end of the bar.
5. Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).

Why You Might Need a Atlas Stones Alternative

You might substitute Atlas Stones when you lack odd implements, have a lower-back injury, or need safer progressive overload. Stones load the posterior chain, lats and forearms through a rounded carry and hip extension pattern; substitutes recreate those demands without a spherical stone. For safety, choose movements that limit end-range lumbar flexion, hinge at the hips, keep the bar or bag close to your body and pull with the lats engaged. Substitutes let you vary load, control tempo and reduce shear forces on the spine while still training the erector spinae, glutes and hamstrings effectively.

How to Choose the Right Substitute

Select a substitute by matching movement pattern, load path and training goal. If you want power and hip extension, prioritize trap-bar deadlifts or heavy kettlebell cleans, push your hips back, maintain a neutral spine and finish with full hip lockout. For carries and conditioning, choose sandbag shouldering or yoke-style carries and cue tall posture with scapulas packed. When equipment is minimal, pick unilateral hinges (single-leg RDL) to overload the posterior chain and train spinal stability. Track progressive overload with load, reps or density and avoid exercises that force excessive lumbar rounding if you have back issues.

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