Atlas Stone Load
A strongman event where a round stone is lapped off the floor and driven up onto a chest-high platform. It builds brutal hip extension, a bear-hug grip and upper-back strength that barbell pulls can't replicate.
Primary muscles
- Lower Back (Erector Spinae)
- Glutes (Gluteus Maximus)
- Hamstrings
Secondary muscles
- Quadriceps
- Biceps
- Lats (Latissimus Dorsi)
- Traps (Trapezius)
- Forearm Flexors
- Abs (Rectus Abdominis)
- Sets
- 3–5
- Reps
- 1–3
- Rest
- 120–180s
How to perform
Main muscles working (thicker lines)
Starting position
Straddle an atlas stone with the loading platform a step in front, hinge over and wrap your arms around the stone with your fingers reaching underneath it.
Pull the stone into your torso and drive through the heels to break it off the floor.
As it passes the knees, sit back and lap it onto your thighs.
Re-grip over the top and roll the stone up high onto your chest.
Stand explosively, driving the hips through and leaning back to lift the stone onto the platform.
Push it onto the platform, then step back and reset for the next stone.
Breathing: Take a big breath and brace before the pick, reset your air in the lap, and exhale once the stone is on the platform.
Coaching tips
Hug it tight to the body
Lap, then triple extend
Hips through, lean back
Common mistakes
Trying to curl the stone up with the arms
Letting the stone roll away from the chest
Skipping the lap on heavy stones
Standing up without finishing the hip extension
Safety notes
The lift is done with a rounded back, so build up gradually from light stones and stop well short of technical breakdown.
Use tacky on the forearms rather than a slippery stone, and wear sleeves to protect the forearms and biceps.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.