Atlas Stone Lift

How to do it

1. Stand with the stone between your feet, feet a little wider than shoulder-width.
2. Bend over the stone and wrap both arms around it, hands underneath and forearms pressed to the sides.
3. Extend the hips to roll the stone up onto the lap, sitting back into a squat.
4. Regrip higher, hugging the stone to the chest.
5. Drive the hips forward and stand up to load the stone onto the platform or over the shoulder.
6. Lower the stone back to the floor with control.

Tips

• Use tacky or a grip aid so the stone does not slip.
• Keep the stone tight to the body the whole time.
• Finish the lift with the hips, not with the arms.

Common mistakes

• Lifting with the arms away from the body.
• Standing up without first lapping the stone.
• Leaning far back at the top instead of driving the hips through.

Muscles worked by the Atlas Stone Lift

• Gluteus maximus Primary18%
• Spinal erectors (lower back) Primary14%
• Hamstrings (biceps femoris) Secondary10%
• Quads (vastus lateralis) Secondary8%
• Upper traps Minor6%
• Hamstrings (semitendinosus/-membranosus) Secondary6%
• Quads (vastus medialis) Secondary6%
• Biceps (short head) Secondary5%
• Forearm flexors Minor5%
• Biceps (long head) Minor4%
• Front delts Minor4%
• Lats (upper) Minor4%
• Mid chest Stabilizer4%
• Upper abs Stabilizer3%
• Adductors Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Lifting an awkward heavy object from the floor with a rounded back and a hip drive: glutes and spinal erectors, then the arms and chest to finish.

Atlas Stone Lift alternatives

Same equipment

• GHD Hip ExtensionOther equipment

Different equipment

• DeadliftBarbell
• Paused DeadliftBarbell

Easier

• Tire FlipOther equipment
• Band DeadliftResistance band

No equipment

• Hip HingeBodyweight

Make it easier

• Tire FlipOther equipment

Similar exercises

• Deficit DeadliftBarbell
• Dumbbell DeadliftDumbbell
• Kettlebell DeadliftKettlebell

Frequently asked questions

What muscles does the Atlas Stone Lift work?

Mainly the gluteus maximus and spinal erectors (lower back). The hamstrings (biceps femoris), quads (vastus lateralis), hamstrings (semitendinosus/-membranosus), quads (vastus medialis) and biceps (short head) assist.

Is the Atlas Stone Lift good for beginners?

The Atlas Stone Lift is rated advanced. If you are new, learn the Tire Flip first and build up from there.

What is a good alternative to the Atlas Stone Lift?

For example the Tire Flip, Band Deadlift and Deadlift. They train mostly the same muscles, some with different equipment.

Sources

• McGill et al. 2009, JSCR 23(4):1148-1161 (strongman events)

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

Join the waitlist