Exercise
Atlas Stones: How to Do It, Muscles Worked
The Atlas Stones is a expert-level strongman exercise that primarily works the lower back, with the abdominals, adductors, biceps, calves, forearms, glutes, hamstrings, middle back, quadriceps, traps as secondary muscles. It uses other, and is performed in 4 steps, following the form cues, common mistakes and sets/reps guidance below.
What muscles does the Atlas Stones work?
The Atlas Stones primarily targets the lower back, and also recruits the abdominals, adductors, biceps, calves, forearms, glutes, hamstrings, middle back, quadriceps, traps as secondary muscles. It's classified as a expert-level strongman movement using other.
What are the most common Atlas Stones mistakes?
- Rushing the pace before grip and positioning are secure.
- Using footwear or a surface that doesn't give reliable traction for the load.
- Skipping a warm-up set at a lighter load before attempting a work set.
- Rounding the back under load instead of maintaining a braced, upright torso.
How should I program the Atlas Stones — sets, reps and frequency?
As a conditioning-leaning strongman movement, it is usually programmed by 20-40 second efforts or a fixed distance, for 3-6 sets. Once or twice a week is usually enough alongside regular strength training. Add difficulty gradually — more load, more distance/time, or better technique — rather than rushing intensity.
What are good Atlas Stones variations and alternatives?
- Hyperextensions (Back Extensions) — other, beginner level, lower back
- Barbell Deadlift — barbell, intermediate level, lower back
- Deadlift with Chains — barbell, expert level, lower back
- Prowler Sprint — other, beginner level, hamstrings
| Attribute | Value |
|---|---|
| Level | Expert |
| Equipment | Other |
| Category | Strongman |
| Primary muscles | Lower Back |
| Secondary muscles | Abdominals, Adductors, Biceps, Calves, Forearms, Glutes, Hamstrings, Middle Back, Quadriceps, Traps |
How to do the Atlas Stones, step by step:
- Step 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.
- Step 2. Pulling the stone into your torso, drive through the back half of your feet to pull the stone from the ground.
- Step 3. As the stone passes the knees, lap it by sitting backward, pulling the stone on top of your thighs.
- Step 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.
Key takeaways
- The Atlas Stones is a expert-level strongman exercise using other.
- Primary muscles worked: Lower Back; secondary: Abdominals, Adductors, Biceps, Calves, Forearms, Glutes, Hamstrings, Middle Back, Quadriceps, Traps.
- A typical working range is 20-40 second efforts or a fixed distance, for 3-6 sets.
- The most common technical fault is rushing the pace before grip and positioning are secure.
Log the Atlas Stones in your next workout
Try IRONSLOG freeFrequently asked questions
Is the Atlas Stones suitable for beginners?
The Atlas Stones is listed as expert-level, so it's usually introduced after the basic other pattern has been learned with an easier variation.
What equipment do I need for the Atlas Stones?
A other. No other equipment is required for the standard version of this movement.
What's the difference between the primary and secondary muscles listed?
Primary muscles (Lower Back) do most of the work and are usually the limiting factor in the set. Secondary muscles (Abdominals, Adductors, Biceps, Calves, Forearms, Glutes, Hamstrings, Middle Back, Quadriceps, Traps) assist or stabilize but aren't the main driver of the movement.