Atlas Stones Exercise
About Atlas Stones Exercise
The Atlas Stones exercise is a foundational movement in strongman competitions, involving the lifting of large, spherical stones made from concrete or other heavy materials. These stones vary in weight and size, progressively getting heavier as the athlete lifts each one onto a platform. The exercise challenges the entire body, engaging muscles in the legs, back, arms, and core, making it a full-body strength workout. It’s known for developing brute strength and power while requiring proper technique and positioning to avoid injury.
Atlas Stones are often used in strongman competitions but have also found their way into functional fitness and strength training routines. The lift itself mimics real-world movements, such as lifting heavy objects from the ground, making it a practical and effective exercise for those looking to build raw strength and stability.
Origin of the Atlas Stones Exercise
The Atlas Stones exercise originated from traditional strongman events, where athletes were challenged to lift and carry large stones as a show of strength. The name “Atlas” comes from the Greek mythological figure who was condemned to hold the sky on his shoulders, symbolizing immense strength. Over time, this practice evolved into one of the most iconic strongman events, cementing its place in the sport as a true test of power.
Today, Atlas Stones are used in both professional strongman competitions and in general strength training, allowing athletes to build functional strength and test their lifting abilities against increasingly heavier stones. The exercise’s origins are deeply rooted in showcasing raw power and endurance, making it a timeless element of strength-based sports.
Types of the Atlas Stones Exercise
There are a few variations of the Atlas Stones exercise, each targeting different aspects of strength:
- Traditional Atlas Stone Lift: This involves lifting a stone from the ground and placing it onto a high platform. It’s the most common variation seen in competitions.
- Stone-to-Shoulder: In this variation, the athlete lifts the stone from the ground and brings it to one shoulder, focusing on explosive power and balance.
- Stone Carry: Instead of lifting the stone onto a platform, this variation involves picking up the stone and carrying it over a certain distance, testing both grip strength and endurance.
Exercise Overview
Atlas Stones Exercise Instructions
- 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.
- Pulling the stone into your torso, drive through the back half of your feet to pull the stone from the ground.
- As the stone passes the knees, lap it by sitting backward, pulling the stone on top of your thighs.
- 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.
Atlas Stones Exercise Health Benefits
- Full-Body Strength Development
The Atlas Stones exercise engages multiple muscle groups, including the legs, back, arms, shoulders, and core, making it an effective full-body workout. This exercise helps build overall strength and power. - Improves Functional Strength
Lifting and moving heavy stones mimic real-world tasks, such as lifting heavy objects from the ground. This improves functional strength, which translates into better performance in daily activities and other physical tasks. - Boosts Core Stability
The movement requires significant core engagement to stabilize the body while lifting and placing the stones. Over time, this strengthens the core, which helps improve balance and reduces the risk of injury. - Enhances Grip Strength
The awkward shape and size of the Atlas Stones require a strong grip, leading to improvements in grip strength. This is beneficial not only in strength training but also in sports and daily activities that require holding or carrying objects. - Increases Cardiovascular Endurance
Lifting and carrying heavy stones in strongman events or training requires a combination of strength and stamina. Performing multiple sets of Atlas Stone lifts can elevate your heart rate, improving cardiovascular endurance and overall fitness. - Improves Explosive Power
Atlas Stone lifting requires both strength and speed, particularly in variations like the stone-to-shoulder lift. This helps build explosive power, which can benefit athletes in various sports and enhance performance in high-intensity activities. - Supports Bone Density
The heavy lifting involved in Atlas Stone exercises puts stress on the bones, stimulating bone growth and improving bone density. This is particularly important for long-term skeletal health and preventing conditions like osteoporosis.
Atlas Stones Exercise Tips
- Focus on Proper Form
Keep your back straight and core engaged while lifting the stone. Avoid rounding your back to prevent injury. Proper form is essential for safely lifting heavy stones. - Use Your Legs for Power
Initiate the lift with your legs, not your back. Drive through your legs and hips to generate the power needed to lift the stone, similar to a deadlift motion. - Start with Lighter Stones
If you’re new to the Atlas Stones exercise, start with lighter stones to master your technique before progressing to heavier weights. This helps you build confidence and avoid injury. - Wear Tacky for Grip
Tacky (adhesive) can help improve your grip on the stone, especially when dealing with larger, heavier stones. Apply it to your hands and forearms for better control during the lift. - Keep the Stone Close to Your Body
When lifting, pull the stone as close to your body as possible. This minimizes strain on your lower back and increases the control you have over the stone. - Breathe and Brace Properly
Take a deep breath before initiating the lift, then brace your core tightly. Exhale as you complete the movement. Proper breathing helps maintain stability and strength throughout the lift. - Use Your Whole Body to Roll the Stone
When lifting the stone onto a platform, use your whole body to roll it, starting from the legs and progressing through the torso. This helps reduce strain on any one part of your body and ensures efficient movement. - Train for Endurance
If you’re training for strongman events, focus on not only lifting the stones but also building endurance. Perform multiple sets to improve your stamina for lifting heavier stones in competition.
Atlas Stones Exercise Pros
- Full-Body Strength Development
Atlas Stones engage almost every major muscle group, including the legs, back, core, shoulders, and arms. This makes it one of the best exercises for building overall body strength. - Improves Functional Strength
Lifting, carrying, and placing heavy, awkwardly shaped stones mimics real-world movements, which translates to better functional strength and mobility in everyday tasks and physical activities. - Enhances Core Stability
The Atlas Stones exercise requires significant core engagement to stabilize the body while lifting and placing the stones, helping to strengthen the core and improve balance. - Boosts Cardiovascular Endurance
Performing multiple reps with heavy stones can elevate your heart rate and challenge your stamina, giving you both strength and cardiovascular benefits in one exercise. - Increases Grip Strength
Holding and lifting large stones builds grip strength, which is beneficial for other exercises like deadlifts, pull-ups, and many sports requiring strong grip power. - Develops Explosive Power
Atlas Stone exercises, especially when performed in a fast, powerful motion, can help build explosive power, which is useful for athletes in various sports. - Versatile Training Tool
Atlas Stones can be used in different ways—lifting, carrying, or placing—which adds variety to your training and allows you to target different aspects of strength and endurance.
Atlas Stones Exercise Cons
- Requires Specialized Equipment
Atlas Stones are not available in all gyms, and their heavy, awkward shape requires space and specific equipment like platforms, making it harder to access for the average lifter. - High Risk of Injury
Lifting very heavy and awkward objects can lead to injuries, especially in the lower back, shoulders, or wrists, if done with improper form or without adequate preparation. - Not Beginner-Friendly
The Atlas Stones exercise is considered advanced, so it may not be suitable for beginners. It requires significant strength, technique, and conditioning before attempting heavier stones. - Strains on Grip and Forearms
While improving grip strength, the exercise can also overwork your grip and forearms, leading to fatigue or strain, especially if performed with heavy stones repeatedly. - Limited Range of Motion
Atlas Stones primarily focus on a short range of motion (lifting from the ground to the platform), which might not provide the full-body flexibility or range of movement that other exercises do. - Equipment Size and Weight Variability
The stones come in various sizes and weights, which can make it hard to find the right fit for training. Inconsistent stone sizes also mean different handling techniques are required for each weight.
Atlas Stones Exercise Frequently Asked Questions
What muscles do Atlas Stones target?
Atlas Stones primarily target the legs, back, core, shoulders, and arms. It’s a full-body exercise, engaging muscles like the glutes, hamstrings, quadriceps, lower back, traps, and forearms.
Is Atlas Stones exercise suitable for beginners?
No, the Atlas Stones exercise is considered an advanced movement. It requires significant strength, proper technique, and conditioning, so beginners should build foundational strength before attempting it.
What weight should I start with for Atlas Stones?
Start with lighter stones to focus on form and technique. A good starting point for most athletes is a stone that’s 50% to 60% of their body weight. Progress to heavier stones as your strength improves.
Do I need specific equipment for Atlas Stones?
Yes, you’ll need Atlas Stones, a platform or elevated surface to place the stones on, and optional gear like tacky (for grip), lifting belts, wrist wraps, and knee sleeves for added support.
Can I perform Atlas Stones without tacky?
Yes, you can lift the stones without tacky, but using tacky improves grip and control, especially for heavier stones. It helps to reduce strain on your grip and forearms.
What’s the best way to lift Atlas Stones?
The best technique involves keeping the stone close to your body, using your legs to drive the initial lift, and engaging your core to stabilize. Avoid rounding your back and ensure you lift with a controlled safe movement.
How often should I train with Atlas Stones?
Due to the heavy lifting and strain on the body, Atlas Stones should be incorporated into your routine no more than 1-2 times per week. Allow for proper recovery between sessions.
Can Atlas Stones help improve grip strength?
Yes, Atlas Stones are excellent for building grip strength. The large, awkward shape and heavy weight of the stones challenge your grip and forearm muscles, enhancing your ability to hold and carry heavy objects.
Is Atlas Stones exercise safe for those with back problems?
Atlas Stones can be risky for individuals with lower back issues. It’s important to prioritize form and technique to avoid injury. If you have back problems, consult a fitness professional or physician before attempting this exercise.
