Atlas Stone Trainer

What it is

This exercise develops the unique strength required for Atlas Stone lifting, especially if you don't have access to actual stones. It primarily engages your lower back, while also powerfully working your biceps, forearms, glutes, hamstrings, and quadriceps. You will build powerful pulling and lifting mechanics with this compound movement.

Technique tips

• Straddle the implement closely, bending at your hips to wrap your arms securely.
• Initiate the pull by extending through your hips, keeping the weight close.
• As it clears your knees, quickly lap the weight onto your thighs, sitting back.
• Hug the weight tightly to your chest before extending hips and knees to stand.
• Breathe deeply; brace your core throughout the entire lift for stability.
• Control the descent back to your lap or the ground, maintaining tension.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.