straddlyAtlas Stones
Muscles worked
Main muscles
- Erector Spinae
Also working
- Adductor Brevis
- Biceps Brachii (Long Head)
- Biceps Femoris (Long Head)
- Diaphragm
- Gastrocnemius (Lateral)
- Gluteus Maximus
- Pronator Teres
- Rectus Femoris
What it is
This advanced, full-body exercise involves lifting a heavy, spherical stone from the ground. You develop tremendous strength and power, primarily engaging your lower back, glutes, and hamstrings. It also significantly works your core, quadriceps, and grip for stability and control.
Technique tips
- Get your fingers as far underneath the stone as possible on the first grip.
- Pull the stone tightly into your torso to maintain control throughout the lift.
- As the stone clears your knees, sit back deeply to secure it on your lap.
- Stand powerfully using your hips and legs to drive the stone upward.
- Breathe deeply and brace your core firmly before initiating each pull.
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.
