Mastering the Atlas Stones: A Complete Guide to Technique, Training, and Safety - Part 1
The Atlas Stones are one of the most iconic events in strongman, requiring a blend of full-body strength, explosive power, technique, and grip endurance. Often featured as the final event in competitions, the ability to load heavy stones quickly and efficiently can be the deciding factor between winning and losing.
The Atlas Stones are one of the most physically demanding and iconic events in strongman, requiring a combination of brute strength, technique, and endurance. While having access to actual stones is ideal, many athletes face challenges due to equipment availability, cost, or gym limitations. Fortunately, with strategic exercise selection and alternative training tools, it’s possible to develop the strength, mechanics, and skill needed to excel in this event—without ever touching a real stone.
While many believe lifting Atlas Stones is all about brute strength, the reality is far more nuanced. Success in this event requires technical precision, full-body coordination, and an intelligent approach to training. This guide will break down the essential components of mastering the Atlas Stone lift, including proper technique, programming strategies, common mistakes, and key accessory exercises to improve performance.
The Demands of the Atlas Stone Lift
Atlas Stone lifting is unlike conventional barbell lifts such as deadlifts or squats. The irregular shape and awkward weight distribution challenge grip, stability, and coordination in ways that traditional strength training does not. This means that even incredibly strong athletes can struggle with the movement if their technique is lacking.
The lift itself can be broken down into distinct phases, each requiring specific technical considerations to execute efficiently and safely.
The Key Phases of the Atlas Stone Lift: A Detailed Breakdown
The Atlas Stone lift is one of the most technically demanding events in strongman, requiring a balance of brute strength, technique, and body positioning to execute effectively. A successful lift can be broken down into four key phases, each with specific technical considerations that will determine how efficiently and safely the stone is moved.
1. The Setup: Creating a Strong Foundation
A strong Atlas Stone lift starts with a proper setup, which ensures that the athlete is in the best position to maximize strength and efficiency throughout the lift. Mistakes at this stage can throw off the entire lift, making the pickup and lap phases much more difficult.
Foot Position & Stance
Stand with the feet shoulder-width apart or slightly wider, ensuring a stable base.
The arches of the feet should be directly in line with the stone—standing too far forward or back will cause imbalances.
Toes can be slightly flared out to accommodate a strong hip hinge while maintaining knee tracking.
Arm Placement & Grip
Grip low on the stone—aim to wrap the hands as far underneath the stone as possible.
The fingers should spread wide, allowing maximum surface contact for grip security.
Keep the elbows slightly bent and pulled inward to ensure a tight connection between the arms and the stone.
Bracing & Core Engagement
Take a deep breath into the belly before lifting—proper intra-abdominal bracing will protect the spine.
The back should be tight but not overextended—excessive lumbar extension will make the lift inefficient.
Actively engage the lats, as this helps control the stone’s movement and prevents excessive rounding of the upper back.
2. The Pickup: Generating Force with the Posterior Chain
The pickup phase is where the posterior chain (glutes, hamstrings, and spinal erectors) take over, initiating the lift from the floor to the lap position. Proper mechanics are critical to avoid putting excessive strain on the lower back.
Initiating the Lift
The movement should begin with a hip hinge, similar to a Romanian deadlift or deficit deadlift.
Drive through the legs and hips, rather than trying to "curl" the stone up with the arms.
The stone should be lifted as close to the body as possible—if it drifts forward, it will pull the lifter off balance.
Engaging the Posterior Chain
The glutes and hamstrings should be the primary drivers of the movement, NOT the lower back.
Avoid jerking the stone off the floor—this disrupts momentum and increases the risk of injury.
Maintain a neutral spine—excessive rounding can compromise bracing and reduce power output.
Common Errors & Fixes
❌ Pulling too much with the arms → The arms should act as hooks, NOT actively lift the stone.
✅ Focus on leg drive and hip extension to generate upward movement.
❌ Leaning too far forward → This places excessive strain on the lower back.
✅ Keep the chest up and ensure the stone stays tight to the body.
3. The Lap Position: Controlling the Stone & Preparing for the Load
The lap phase is where many lifters fail, either because they lose control of the stone or waste too much energy adjusting their grip. A strong lap position ensures a smooth transition into the final load phase.
Bringing the Stone to the Lap
Once the stone clears the knees, transition the movement into the lap by pulling it onto the top of the thighs.
Sit back slightly, allowing the legs to act as a shelf while maintaining an upright torso.
Keep the stone pinned tightly against the chest and stomach—any space between the stone and body will make the next phase much harder.
Re-Gripping for the Load
If necessary, adjust the hand placement by shifting the grip slightly higher up on the stone.
Maintain an active brace to keep control over the stone—do NOT relax at this stage.
This is the final opportunity to reset before committing to the explosive load phase.
Common Errors & Fixes
❌ Letting the stone roll forward → This happens when the lap position is too relaxed.
✅ Keep elbows tight, squeeze the stone against the body, and engage the core.
❌ Pausing too long in the lap position → Holding the stone too long here drains energy.
✅ Lap the stone quickly, adjust grip as needed, and transition into the load without hesitation.
4. The Extension & Load: Explosive Power for the Final Lift
The final phase requires maximum force output, using the legs, hips, and core to drive the stone upward onto a platform or over a bar. This is where leg drive, hip extension, and coordination come together.
Driving Upward with the Legs
Start by driving through the heels, using the legs to initiate the upward motion.
The hips should extend violently, similar to a triple extension in Olympic lifting.
As the stone moves up, press the chest against the stone to keep it close and controlled.
Guiding the Stone to the Platform
As the stone clears chest height, begin rolling it up the torso rather than just pressing it forward.
If aiming for a high platform, use leg drive and an aggressive hip extension to give the stone enough height.
Once at the peak of the lift, extend the arms to guide the stone onto the platform, rather than pushing it away.
Full-Body Engagement
The legs, core, and arms must all work together to generate force and control the stone’s movement.
A strong upper back helps prevent the stone from slipping as it moves into position.
Proper foot positioning ensures balance and stability throughout the movement.
Common Errors & Fixes
❌ Pushing the stone too early → This can cause the stone to fall short.
✅ Extend fully before guiding the stone onto the platform.
❌ Losing balance at the top → Poor foot positioning can cause instability.
✅ Ensure feet are firmly planted before initiating the load.
Mastering the setup, pickup, lap, and load phases is essential for efficient and powerful Atlas Stone lifts. Each phase builds upon the previous one, and mistakes made early in the lift will compound by the time the athlete reaches the load phase.
🔹 The Setup ensures a strong start and prevents inefficiencies.
🔹 The Pickup/Pick determines how much posterior chain strength and control is utilised.
🔹 The Lap Position is the final opportunity to adjust before committing to the lift.
🔹 The Extension & Load is where explosive power and technique come together to complete the lift successfully.
By refining each phase, improving posterior chain strength, and implementing technical adjustments, lifters can drastically improve their Atlas Stone performance—resulting in faster times, heavier loads, and better competition results.
Common Mistakes & How to Avoid Them
Many strongman athletes make avoidable errors that hinder their stone lifting ability. Here are the most common mistakes and how to correct them:
❌ Relying Too Much on the Arms
The Atlas Stone should be driven up with hip power, not pulled with the arms.
Focus on leg drive and hip extension to generate upward momentum.
❌ Poor Grip Placement
Wrapping the arms too high or too loosely on the stone reduces control.
Always grip low and tight to prevent slippage and maximise leverage.
❌ Neglecting Core Bracing
Failing to brace properly can lead to spinal rounding and injury.
Keep the core engaged and spine neutral throughout the lift.
❌ Training Too Heavy, Too Often
Stone lifting requires technical work, not just brute force.
Balance heavy single reps with lighter technique work to refine movement patterns.
❌ Ignoring Mobility
Poor hip and thoracic mobility can limit extension and positioning.
Regularly incorporate mobility drills to enhance range of motion.
Alternative Training Methods for Atlas Stones
If you don’t have access to Atlas Stones, these alternative exercises can help develop the same movement mechanics, strength, and grip endurance required for successful stone lifting.
1. Sandbag Training: The Closest Alternative
Why it Works:
Sandbags replicate the awkward, shifting weight of an Atlas Stone.
Loading, carrying, and over-the-shoulder throws mimic grip, core engagement, and hip drive.
Unlike barbells, sandbags lack handles, forcing you to develop raw grip strength.
How to Implement:
Sandbag Loads: Lift a heavy sandbag to a platform or over a bar.
Over-the-Shoulder Throws: Develop explosive hip extension similar to the stone load phase.
Sandbag Front Carries: Improve core endurance and posterior chain strength.
2. Heavy Medicine Balls: Grip and Control Development
Why it Works:
Medicine balls allow for high-rep technical work with a round object, mimicking stone handling.
Builds coordination, grip endurance, and wrist stability.
Easier to recover from compared to stones or sandbags, making them great for high-volume training.
How to Implement:
Medicine Ball Cleans: Replicate lap-to-load transitions at lighter weights.
Medicine Ball Bear Hug Squats: Improve bracing and positional strength.
3. Box Squats: The Best Assistance Movement for Stone Loading - especially versus chains
Why it Works:
Teaches hip drive and explosive extension, critical for the stone load phase.
Strengthens the posterior chain and core while reinforcing good squatting mechanics.
Works well with progressive overload, making it easy to track improvements.
How to Implement:
Wide-Stance Box Squats: Emphasise hip engagement and power.
Pause Box Squats: Mimic the moment of tension during the lap phase of the lift.
4. Deficit Deadlifts & Romanian Deadlifts: Posterior Chain Development
Why it Works:
Improves hip hinge strength, which is critical for the pickup phase.
Reinforces spinal integrity and core bracing under load.
Builds hamstring and glute power for a stronger stone lift.
How to Implement:
Deficit Deadlifts: Train the lower starting position required for heavy stones.
Romanian Deadlifts: Improve posterior chain endurance for multiple reps in competition.
5. Zercher Squats: Core and Bracing Strength
Why it Works:
Strengthens upper back, arms, and core, crucial for stone control in the lap position.
Teaches midline stability under awkward loading.
Transfers well to stone holding mechanics.
How to Implement:
Perform Zercher Squats for low reps (3-5) with heavy weight.
Add Zercher Carries to develop core endurance and stability.
The Best Accessory Movements for Atlas Stones
Strongman training isn’t just about lifting the event itself—building the necessary strength and mechanics through accessory movements is crucial for long-term progression.
🔥 For Posterior Chain Strength:
Deadlifts & Romanian Deadlifts – Build the glutes, hamstrings, and spinal erectors for powerful pickups.
Deficit Deadlifts & Good Mornings – Improve hip hinge strength and positioning.
🔥 For Load Phase Strength:
Front Squats & Zercher Squats – Enhance leg drive and torso stability for better control in the load phase.
Heavy Sandbag or D-Ball Lifts – Mimic the mechanics of Atlas Stone lifting without requiring actual stones.
🔥 For Grip & Arm Strength:
Thick Bar Holds & Towel Grip Pull-Ups – Develop forearm endurance for strongman events.
Hammer Curls & Reverse Curls – Strengthen the biceps for heavy stone handling.
🔥 For Movement Under Load:
Heavy Carries (Sandbags & Kegs) – Train grip, core engagement, and conditioning under load.
Programming Considerations for Atlas Stone Training - These are very basic as part 2 is about programming.
Training Atlas Stones requires a balance between strength, technique, and recovery. Here’s how to program effectively:
✅ Train stones 1-2 times per week – This allows for technical work while avoiding excessive fatigue.
✅ Use progressive overload – Increase weight gradually or raise the loading platform height over time.
✅ Cycle between max effort and volume work – Build power with heavy singles, then refine technique and endurance with lighter, high-rep sets.
✅ Include partial range reps – Lap-only drills can refine grip transitions and control.
✅ Technique & Speed Work
Use lighter implements (medicine balls, sandbags) for higher reps (6-10).
Perform lap-only drills to refine the lap-to-load transition.
Contrast Training: Pair box squats with explosive sandbag throws for power development.
Within a conjugate framework, atlas stones and other stone loading can be trained as a primary or secondary movement on Max Effort lower days or it can be done as a loading event after the main movements and dynamic effort upper days
Dynamic Effort Work for Stone Training
Dynamic effort work plays a key role in developing explosive strength and speed, both of which are critical for the Atlas Stone lift. While the movement itself is slow and powerful, developing the ability to explode quickly off the floor or onto the platform can make a massive difference, especially in competition.
Why it Works:
Speed-strength training enhances the athlete’s ability to accelerate the stone more efficiently.
It conditions the nervous system to recruit more motor units, allowing for greater force production in a short period.
Dynamic effort training helps improve rate of force development, a key factor in stone loading, where speed is crucial to getting the stone onto the platform quickly.
How to Implement:
Incorporate speed deadlifts, box squats, and explosive sandbag throws into your program.
Use lighter weights (50-70% of 1RM) for higher reps (3-5 sets of 3-5 reps), focusing on explosiveness rather than maximal load.
Pair speed work with rest days or low-intensity training to allow for recovery and avoid burnout.
Stone Loading in a Competitive Setting
Strongman events, including the Atlas Stone lift, are not just about how much you can lift in training—they’re about how quickly and efficiently you can load stones in competition. Many athletes fail to account for the time limits or the multiple stones that they need to lift within a short period.
Why it Works:
Speed and endurance play an integral role in competition, where you may need to load several stones within a set time frame.
Training for multiple reps and timed sets helps develop the necessary conditioning and mental toughness for a fast-paced competition.
How to Implement:
Incorporate 60-second max reps of stone loading to simulate competition conditions.
Perform medleys involving multiple stones or other strongman implements to improve your work capacity.
Train with lighter stones (around 70-80% of 1RM) for faster, higher-rep sets. This simulates the volume demands of strongman competitions while ensuring proper technique.
Grip Fatigue Management in Events
Grip endurance is one of the most overlooked yet crucial aspects of strongman events, including the Atlas Stones. Fatigue in your grip not only makes lifting heavier weights harder, but it can also impact your ability to hold onto the stone for the full movement, especially during the lap phase.
Why it Works:
In strongman events, you’re often required to perform multiple events in a day. Grip endurance is tested through the repeated handling of heavy objects, and failing to manage this can lead to missed lifts or slower times.
Incorporating grip endurance into your training helps prevent early fatigue in the hands and forearms, keeping your grip strong throughout all rounds.
How to Implement:
Add farmer’s walks, thick bar holds, and towel deadlifts to your accessory training to build grip strength.
Include forearm exercises like hammer curls and reverse curls for supplementary forearm endurance.
Regularly perform high-rep stone training, using lighter weights to practice holding the stone and engaging your grip.
Pre-Lift Bracing and Breathing Techniques
A common mistake in Atlas Stone lifting is not engaging the core properly before initiating the lift. Proper bracing is essential for spinal integrity and power transfer, and without it, athletes risk injury, particularly to the lower back.
Why it Works:
The Valsalva maneuver (the process of taking a deep breath and holding it while bracing) creates intra-abdominal pressure, which supports the spine during heavy lifts.
Effective bracing also improves force production, allowing you to lift heavier and more explosively.
How to Implement:
Practice Valsalva breathing during heavy lifts like deadlifts or squats, ensuring you feel core tension before moving the weight.
Implement core stability exercises, such as planks and dead bugs, to strengthen the muscles involved in bracing.
Always ensure that your core is braced before lifting the stone, from the initial setup to the final load phase.
Tapering for Peak Performance
Tapering is the process of reducing training volume and intensity in the weeks leading up to a competition, allowing the body to recover fully and reach peak performance. It’s important for all strongman athletes to recognise the value of tapering to avoid burnout and to ensure that you are fresh and ready on competition day.
Why it Works:
Tapering allows the body to repair muscle fibers, restore energy stores, and reduce accumulated fatigue from heavy training cycles.
A well-executed taper ensures maximum strength and power output on the day of competition, without the wear and tear that might hinder performance.
How to Implement:
2-3 weeks before a competition, gradually reduce training volume while maintaining or slightly reducing intensity.
Focus on speed and technical work with lighter stones or sandbags to maintain movement quality.
Rest more and incorporate more active recovery (light cardio, stretching, mobility work) to help the body regenerate for the big day.
Strongman-Specific Conditioning
In strongman events, performance is not only about strength but also about work capacity. The ability to handle multiple lifts and events in quick succession requires conditioning and muscular endurance.
Why it Works:
Conditioning helps athletes sustain their energy throughout long events, particularly those that involve repetitive movements like stone lifting.
It trains both the cardiovascular system and muscular endurance, ensuring that the athlete can handle extended competition durations.
How to Implement:
Incorporate medleys, such as sandbag loads, tire flips, or atlas stone carries, into your training program.
Perform high-rep sets of stone lifting and related exercises to mimic the fatigue and endurance needed in a competition.
Focus on work-to-rest ratios, such as performing an event for 60 seconds, followed by a short rest period, to simulate competition settings.
Stone Loading and Equipment Choice
When actual Atlas Stones are unavailable, it’s essential to use alternative equipment that closely mimics the movement patterns of stone lifting. Using tools like sandbags, medicine balls, and stone trainer implements can help bridge the gap in training.
Why it Works:
These implements replicate the awkward nature of stone lifting and help develop similar mechanics.
The use of these tools ensures that athletes can continue their training while still developing key muscles and movement patterns.
How to Implement:
Use sandbags for loading, carrying, and over-the-shoulder exercises, replicating the irregular shape and shifting weight of Atlas Stones.
Employ medicine ball cleans and bear hug squats to simulate the lap-to-load transitions with a round, unstable object.
If available, use Elite Stone Trainers or similar equipment to practice the actual lift mechanics, such as the lap and extension, without needing traditional Atlas Stones.
FAQ / Q&A: Mastering Atlas Stones
Technique & Execution
Q: Why do I keep dropping the stone when I go to load it?
A: Most likely grip fatigue or poor lap positioning. Focus on:
Low arm wrap & tight grip during pickup.
Lap position adjustments before extending.
Improving grip endurance (towel deadlifts, Dinnie holds, sandbag carries).
Q: Should I train with tacky all the time?
A: No—only use tacky when needed for heavy stones. Training without tacky develops raw grip strength and better technique.
Q: Should I pull the stone explosively off the floor?
A: No! The lift should be a smooth, controlled movement.
Hip drive should be gradual—explosiveness comes at the extension phase.
Q: My lower back hurts when lifting stones—what am I doing wrong?
A: Possible issues:
Not bracing properly—focus on Valsalva breathing.
Rounded back at pickup—ensure a tight posterior chain engagement.
Weak posterior chain—add RDLs, good mornings, and box squats.
Training & Programming
Q: How often should I train Atlas Stones?
A: 1-2x per week is optimal—too much can cause overuse injuries.
One day heavy singles (max strength).
One day moderate weight for reps (conditioning & technique).
Q: How do I train stones without stones?
A: Use:
Sandbags (best alternative).
Heavy medicine balls for grip & lap work.
Elite Stone Trainer if available.
A big stack of plates for Rows
Q: Should I include stones year-round?
A: If competing in strongman, yes, but rotate focus and frequency:
Off-Season: Strength & technique (heavy singles, lap-only drills).
Pre-Comp: Timed medleys, high-rep sets, and speed work.
Event-Specific Strategy
Q: How do I improve my stone loading speed in competition?
A:
Use lighter stones (70-80% max) for timed reps.
Work on fast lap-to-load transitions.
Improve footwork and positioning—athletes lose time resetting stance.
Q: How should I warm up before Atlas Stones?
A:
Posterior chain activation (glute bridges, banded good mornings).
Grip work (rolling grippers, towel hangs).
Hip mobility drills to ensure a strong start position.
Strength, Skill, and Smart Training
Atlas Stone lifting isn’t just about brute force—it’s a skill-based movement that requires technical refinement, strength development, and strategic training. By focusing on proper positioning, core bracing, and hip drive, athletes can move bigger stones more efficiently while minimising injury risks.
The most successful strongman competitors don’t just rely on raw power. They train intelligently, combining heavy singles for maximal strength with lighter reps for endurance and technique refinement. Supplementary exercises like front squats, deadlifts, and carries are crucial for developing the key muscles needed for this event.
Whether you’re a seasoned strongman or a newcomer looking to master the lift, structuring your training around both strength and skill development will ensure long-term success in Atlas Stone events.
I hope you will join us for part two later in the week when we will discuss programming and safety in more detail.
Want to take your strongman training to the next level?
Incorporate these principles into your program, train smart, and dominate your next competition!
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