Variations of StrongMan Atlas Stones
StrongMan Apollons Axle
Master the StrongMan Apollon's Axle lift, a challenging full-body exercise using a thick barbell.
StrongMan Front Chest Squat
Master the StrongMan Front Chest Squat for powerful leg and core development. This barbell squat variation builds strength in your quads, glutes, and
StrongMan Keg Toss
Lift and toss a strongman keg over your head with explosive power. This full-body exercise builds strength in your back, hips, and shoulders.
StrongMan Power Stairs
Conquer the StrongMan Power Stairs to build immense full-body strength, power, and endurance.
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.
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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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