The Ultimate Guide To Lifting Atlas Stones

Originating from ancient Greece, the Atlas Stones have been one of the ultimate tests of strength and fitness for many years now. In addition, with the sport of Strongman rising in popularity, Atlas Stones have started becoming a more frequent sighting in gyms all around the world.

However, the Atlas Stones are not exclusive to Strongman athletes only, as many fitness enthusiasts incorporate them into their own workouts, purely based on the fact that they work many different muscle groups. Most notably, the core muscles play a major part in successfully completing this lift.

Lifting Atlas Stones is a complex exercise that requires proper preparation and technique in order to be performed safely and effectively. If you’re new to the sport of Strongman, or just looking to add Atlas Stones to your training routine, here’s a full guide to help you begin. We have separated it into four stages for a better understanding of the process in full.

Are you ready to take your strength to the next level? Then it’s time to try Atlas stone loading. This full-body exercise requires back, core, and hip strength, as well as excellent technique and determination.

Related: Tom Stoltman BREAKS Atlas Stone World Record With a HUGE 286kg/630lbs

Preparation Stage

First and foremost, a proper warm-up is essential before attempting to lift Atlas Stones. This can include dynamic stretches, foam rolling, and light cardiovascular activity to get your muscles and joints ready for the demands of the exercise.

Next, consider what you’ll be wearing during the lift. Strongman athletes often opt for t-shirts or go topless in order to have a better grip on the stone. Avoid wearing anything too slippery or smooth, as it will make it more difficult to grasp the stone.

Strongman athletes usually use tacky, which is a form of glue which helps them grab a hold of the stone more easily.

Tip: Choose a fitting platform or a bar to toss the stone over, with the recommendation being waist-high for beginners and a gradual increase over time.

Starting Stage

Once you’re ready to start the lift, it’s important to get into the optimal position. Line up the stone in the middle of your body, with your knees slightly bent and your torso parallel to the ground. Your chest should be straight above the stone. Position your legs correctly by spreading them around the sides of the stone, rather than fixing them behind it.

To begin the lift, find a comfortable hand placement on the stone, positioning your hands as close to the ground as possible and holding on tightly. Lift the stone straight up until it passes your knees. Once it’s above your knees, drop your hips down, push your knees slightly forward, and squeeze your legs together to cradle and hug the implement.

Tip: Once the Atlas Stone is in your lap, you should hold it tight to the point of being able to touch it with your chin.

Note: To complete the starting stage of the lift, you will have to round your back a bit, which goes against the basic knowledge. This is why you should start with a lighter weight and move up when you feel comfortable. / Be careful not to lose balance while in the squatting position, since you want to avoid falling backward with the stone in your lap.

Related: VIDEO: Athlete With Cerebral Palsy Miles Taylor Lifts Large Atlas Stone!

Transition Stage

At this point, it’s time to reposition your hands. Reach with each arm as far around the stone as possible, pressing it against your chest. Now comes the most challenging part: transitioning from the squatting position to standing up and pushing the stone onto the platform in front of you. The key to this transition is hip drive, which generates momentum to lift the stone.

Tip: Since the key to transition is a hip drive, you can aim to shoot your hips toward the top of the platform in order to make it easier.

Note: Everyone has their preference for hand placement, as some Strongman athletes grab the stone with hands more over the top rather than straight around. However, seeing that you are likely just learning how to lift, grabbing it over the top could result in the stone slipping, which would absolutely crush you.

Final Stage

As you approach the standing position, don’t stop or lose momentum, but instead generate a bit of forward force in the direction of the platform. This will take practice, so don’t get discouraged if you don’t get it right away.

Tip: Look to lift the stone as high as you can before trying to throw it on the platform. / Fluency and momentum are key.

Note: It is very easy to over-commit in pushing the Atlas Stone over the bar, which could be the reason for a major injury. So, unless you have gone through the motion a couple of times, you should be ready to bail the lift if you feel like you can’t complete it.

Check out the 2x World’s Strongest Man, Tom Stoltman, setting the Atlas Stone World Record here:

Related: Rhianon Lovelace Sets 141kg/310lb Atlas Stone Hoist World Record

Who Should Incorporate Atlas Stones In Their Workouts?

Obviously, the Atlas Stones are mandatory for any Strongman and Strongwoman athletes, since it is rare to see any competitions that don’t feature this implement as one of the events.

Powerlifters can benefit from the Atlas Stones greatly as well, as their deadlift and squat have a large potential for improvement with this exercise. Some professional powerlifters have already added the Atlas Stones to their repertoire, with one of the more notable ones being Hunter Henderson, who lifted a 250-pound stone.

Many more professional athletes use Atlas Stones to improve their abilities, especially the ones in sprint-based and fast-paced sports.

Nonetheless, everyone, including regular gym goers, should take advantage of Atlas Stones in their workout.

Benefits Of Lifting Atlas Stones

• Developing Coordination
• Improved Explosiveness
• Strengthening The Core
• Multifunctional Exercise

Apart from the obvious positive effects of lifting Atlas Stones, after going through a few sessions, you will realize that your grip and arm strength is benefiting from it as well. In addition, many athletes have reported to feel greater mobility and explosiveness after incorporating this implement into their workouts.

Atlas Stones are also a multifunctional exercise, since it can be useful in many professional sports, especially the likes of wrestling and American Football, since it strengthens the key areas.

The benefits of Atlas Stone lifts are evident in day-to-day life, as the improved core strength and spine stability make regular tasks much easier.

Atlas Stone Variations & Alternatives

If you don’t have access to Atlas Stones or want to find other exercises which work the same muscle groups then these are some ideas you might find useful.

Sandbag Lift

Sandbags can be found in a number of gyms and their utilization possibilities are endless. This variation was seen at the 2022 CrossFit Games in the event Sandbag Ladder. The athletes took turns lifting the sandbags to their shoulders with a very similar technique to Atlas Stones.

Farmer’s Walk

If you want to improve your core strength, grip, and spine stability like you would with the Atlas Stone lift, then Farmer’s Carries are the exercise for you. You can perform farmer’s carries by picking up a pair of heavy dumbbells or kettlebells and walking with them for a specified distance or period of time.

Sled Push

The sled push exercise is a great replacement to the leg drive and hip power that an Atlas Stone lift would require. Loading and pushing weight on a sled can be a good way to simulate glute and overall leg activation.

Carrying Heavy Objects

One of the most simple alternatives to the Atlas Stone lift is using ordinary heavy objects. Take a heavy object from your house or gym and carry it for a distance or time (like a weight plate, medicine ball, or jug full of water). While the effect will not be exactly the same, this is most definitely a way to improve your strength

Zercher Squats or Front Squats

Both are good for building strength and building the muscles needed for Atlas Stone Lifts. The weight in both exercises is front-loaded, similar to the way an Atlas Stone would be. These squats target the quadriceps, glutes, adductors, and match the Atlas Stone muscle activation in a number of ways.

In order to avoid injuries, it is always important to use proper form and technique when lifting heavy objects.

As for the variations with the implement itself, the most popular is Stone to Shoulder. In this exercise, your goal is to lift the stone from the floor up to the shoulder and have it in a controlled position.

Other variations can be:

• Atlas Stone Hold
• Atlas Stone Carry
• Atlas Stone Row

Each one of these variations requires you to understand the initial lifting technique explained by this guide.

Related: Strongwoman Donna Moore Achieves 377lb/171kg Atlas Stone World Record

Frequently Asked Questions

Can Atlas Stones be a replacement for deadlifts?

Looking at it from a certain perspective, the Atlas Stone is very similar to a deficit deadlift. However, it is a bit more complex exercise, but it can certainly help in improving your deadlifts.

Is there a risk of injury?

When done correctly and with weight appropriate to your strength levels, Atlas Stones should not pose a major injury threat. However, bad technique, low concentration, and heavy weight significantly increase the probability.

What muscles are activated during the Atlas Stone lift?

Some, but not all muscles activated by the Atlas Stone lift are: Biceps, Forearms, Latissimus Dorsi, Glutes, Hip Flexors & Extensors…

How often should you include Atlas stone training in your workouts?

Your training plan and goals determine what you need to achieve. Consider your experience level and weight when performing this exercise. If you are new to Atlas stone lifting, you should try the first two sessions that focus on technique. Advanced lifters can stick with just one session if they use heavier weights. In addition, make sure to adjust your training frequency according to your body’s needs.

In conclusion, if you take it slow and get used to lifting Atlas Stones, you will feel an immense number of benefits with just one exercise. So, it’s definitely worth trying it out and experiencing one of the most classic tests of strength first-hand.

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