Description
Lift a round, heavy stone by squatting down, wrapping your arms around the stone, and standing up straight while placing the stone on a platform.
How to Do StrongMan Atlas Stones
- 1Setup
Stand with your feet shoulder-width apart, directly in front of the Atlas Stone. Ensure your shins are close to the stone without touching.
- 2Setup
Squat down with a neutral spine, wrapping your arms securely around the stone, interlocking your fingers if possible or overlapping hands for the tightest grip. Position your chest over the stone.
- 3
Initiate the lift by driving through your heels, extending your knees and hips while maintaining a neutral spine. Pull the stone upwards and into your lap, using your legs and glutes to generate power.
- 4
Once the stone is in your lap, adjust your grip by re-wrapping your arms higher on the stone, keeping it pressed tightly against your torso. Take a deep breath and brace your core.
- 5
Explode upwards by extending your hips and knees powerfully, using the momentum to roll the stone up your chest and shoulders. Keep your elbows high and under the stone.
- 6
As you reach full extension, press the stone away from your body with your arms to place it onto the platform, maintaining control throughout the movement.
Tips
- Apply tacky or chalk to your forearms and hands to improve grip on the stone, which is crucial for maintaining control during the lift.
- Before each pull, take a deep diaphragmatic breath and brace your core as if preparing for a punch, which creates intra-abdominal pressure to protect your spine.
- Utilize the 'lap' phase effectively; this is where you can reset your grip and generate maximum power from your legs for the final hoist.
- Keep your chest over the stone and your hips low in the initial pull to maximize leverage and engage your powerful posterior chain muscles.
Common Mistakes
- ×Lifting with a rounded lower back instead of a neutral spine can lead to injury; always maintain a flat back by engaging your core and initiating the lift with your legs.
- ×Failing to properly 'lap' the stone results in a weaker second pull; ensure you bring the stone fully into your lap and re-establish a secure, high grip before the final hoist.
- ×Attempting to muscle the stone up with just arm and back strength rather than driving through the legs is inefficient and risky; focus on explosive hip and knee extension to generate power.
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