Strength Training · Functional Fitness
Atlas Stone Load
The Atlas Stone Load moves a heavy round stone from the floor onto a raised platform. It trains whole-body strength, especially your legs, hips, grip, and ability to hold a load against your torso.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 3 min
How to do it
- Straddle the stone with the loading platform directly in front of you.
- Bend at your hips and knees to cup the stone's lower sides with your hands and forearms.
- Lift the stone just above your knees.
- Sit back into a squat to support the stone on your thighs.
- Reposition your arms around the stone's upper half with it against your chest.
- Drive through your feet to extend your hips and knees, raising the stone toward the platform edge.
- Roll the stone fully onto the platform.
- Release your grip once the stone is securely supported and cannot roll back.
Form cues
- Brace your trunk before the pull.
- Squeeze inward with your forearms.
- Finish tall, not leaning backward.
Common mistakes
- Trying to curl the stoneKeep your elbows nearly straight during the floor pull so your legs and hips provide the lift.
- Hips shooting up firstRaise your hips and shoulders together instead of straightening your legs before the stone leaves the floor.
- Skipping a secure lap positionPause with the stone balanced on your thighs before changing your grip.
Safety
A heavy stone can strain your back or biceps when fatigue or poor positioning shifts the load onto them. A dropped or rolling stone can crush fingers, feet, or anyone in its path.
- Start with a light stone and a platform height you can reach without jumping or straining.
- Use a load-rated, stable platform with a surface or barrier that prevents the stone from rolling off.
- Keep your fingers clear of the platform edge and other people clear of the potential drop path.
- Plan the return before lifting: use a suitable ramp or coordinated team unload, and never try to catch a falling stone.
If you have back, elbow, or biceps pain, choose a lighter sandbag load or seek guidance from a physiotherapist before attempting stones.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Atlas Stone
- Strongman Loading Platform
Sets and reps
- Sets
- 3–4
- Target
- 1–3 reps
- Rest
- 3 min
Reset fully between repetitions and stop before fatigue changes your lifting position.