Atlas Stones
An advanced compound strongman exercise that works the lower back.
Starting position
End position
How to Do Atlas Stones
- 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.
Muscles Worked
Alternatives to Atlas Stones
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
-
1
Atlas Stone Trainer
An intermediate compound strongman exercise that works the lower back.
-
2
Keg Load
An intermediate compound strongman exercise that works the lower back.
-
3
Axle Deadlift
An intermediate compound strongman exercise that works the lower back.
-
4
Reverse Band Deadlift
An advanced compound powerlifting exercise that works the lower back, using a barbell.
-
5
Deadlift with Bands
An advanced compound powerlifting exercise that works the lower back, using a barbell.
-
6
Deadlift with Chains
An advanced compound powerlifting exercise that works the lower back, using a barbell.
-
7
Deficit Deadlift
An intermediate compound powerlifting exercise that works the lower back, using a barbell.
-
8
Rack Pull with Bands
An intermediate compound powerlifting exercise that works the lower back, using a barbell.
-
9
Rack Pulls
An intermediate compound powerlifting exercise that works the lower back, using a barbell.
-
10
Hyperextensions With No Hyperextension Bench
An intermediate compound strength exercise that works the lower back, needing no equipment.
Frequently Asked Questions
What muscles do atlas stones work?
Atlas Stones primarily works the lower back. The abs, inner thighs, biceps, calves, forearms, glutes and hamstrings assist as secondary muscles.
What equipment do I need for atlas stones?
The source dataset does not record equipment for atlas stones. Check the instructions above before you set up.
Atlas Stones: is it suitable for beginners?
Atlas Stones is rated advanced. High skill or high load. Worth earning rather than starting with.
What can I do instead of atlas stones?
Atlas Stone Trainer, Keg Load, Axle Deadlift train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my atlas stones reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; atlas stones can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Atlas Stones with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.