Surprising and Alternative Assistance Exercises for Stone Loading
Stone loading is one of the most iconic and demanding feats in strength sports, epitomizing the grit, power, and technical skill required of elite strongman athletes. From the classic Atlas Stones to the rugged natural stones, the modern rubber stones, and the innovative Stones of Steel, each variation presents its own unique set of challenges. Tackling these formidable implements isn’t just a measure of raw strength—it’s a test of technical precision, unwavering determination, and the ability to adapt under pressure. The weight, texture, and shape of each type of stone require athletes to employ different gripping techniques, loading angles, and lifting strategies, making stone loading an art as much as it is a demonstration of sheer power. For strongman competitors, mastering these nuances is essential, as success with stones often determines who stands on the podium. Whether in training or competition, stone loading remains a true spectacle, showcasing the resilience and capability of the human body.
The Unique Demands of Different Types of Stones
Atlas Stones: Perhaps the most recognized in strongman competitions, Atlas Stones are perfectly round and made of concrete. Their uniform shape makes them predictable, but their slick surface demands excellent tacky application and precise hand placement. The challenge lies in controlling the stone’s smooth surface and maximizing leg drive during the load.
Natural Stones: These irregularly shaped stones are a throwback to the origins of stone lifting. They demand superior grip strength, as the uneven surfaces and unpredictable shapes make finding the “groove” much harder. Technical mastery of these stones is a different beast entirely.
Stones of Steel: Unlike traditional stones, these are metal spheres that don’t allow the use of tacky. The slick surface forces athletes to rely heavily on grip, chest engagement, and brute strength, adding a significant level of difficulty.
Rubber Stones: Often used in training to simulate stone events, rubber stones mimic the size and weight of Atlas Stones but lack their density. They can be valuable for building specific endurance and practicing technique without the risk of damage or injury associated with heavier stones.
Regardless of the type of stone, the demands are multifaceted: explosive power, grip strength, back endurance, core stability, and technical proficiency are all essential. Understanding the unique challenges of each type allows athletes to tailor their training effectively.
Why Training on the Implements is Essential
Before delving into assistance exercises, it’s crucial to acknowledge that training directly on the stones is irreplaceable for success. Loading stones isn’t just about strength; it’s a skill that requires precision, timing, and tactical awareness.
Technical Mastery:
Practice teaches you the exact placement of your arms, chest, and hips. The ability to feel the stone’s movement and respond appropriately is developed only through direct experience.
Skill Work:
Repeated practice with stones hones your efficiency in transitioning from the floor to the lap and then to the load.
Competition Preparation and Tactics:
Every competition setup is different. Practicing stone runs or replicating the platform heights of your next contest ensures you’re ready for the specific demands of competition day.
This article, however, is not about stone loading technique, nor will it discuss the use of tacky or chalk. These topics, along with a breakdown of programming for stone loading, will be covered in future articles. Instead, we’ll focus on the assistance and accessory movements that can supplement your stone loading training, both obvious and unconventional.
Obvious Assistance Movements
Assistance exercises form the backbone of a well-rounded training program, targeting weaknesses and reinforcing movement patterns. Here are the obvious choices, their execution, and why they’re invaluable:
1. Paused Front Squats
Execution:
Begin with the barbell in a secure front rack position, ensuring the elbows are high and the core is braced.
Descend slowly into a deep squat, focusing on maintaining an upright torso.
Pause for 2-3 seconds at the bottom of the squat, holding tension throughout the body.
Explosively drive up to the starting position, ensuring a strong lockout at the top.
Why It’s Helpful:
Pausing at the bottom of the squat builds isometric strength in the quads, glutes, and core, which are crucial for driving the stone from the lap to the platform.
The pause mimics the moment when you stabilize the stone in your lap before transitioning to the load phase, reinforcing control and power.
Additionally, this movement enhances mobility and stability in the hips and ankles, reducing the risk of injury during stone events.
2. Safety Squat Bar (SSB) Low Box Squats
Execution:
Set up with a safety squat bar, ensuring the pads rest comfortably across your shoulders.
Position a sturdy box just below parallel and stand with your feet slightly wider than shoulder-width.
Descend under control, sitting back onto the box without relaxing your core or losing tension.
Once seated briefly, explode upward, driving through your heels to return to standing.
Why It’s Helpful:
Low box squats with an SSB target the posterior chain—glutes, hamstrings, and lower back—which are essential for initiating the stone pickup.
The SSB challenges upper back stability, simulating the demands of maintaining a strong posture while holding a heavy stone.
The controlled descent and explosive ascent improve your ability to generate power from a low position, a critical element in stone lifting.
3. Explosive Barbell Rows (Pendlay Rows)
Execution:
Set up a barbell on the floor and position yourself with a flat back, hinged at the hips.
Grip the bar with an overhand grip, slightly wider than shoulder-width.
From a dead stop, explosively pull the barbell to your lower chest, keeping your torso parallel to the ground.
Lower the bar back to the floor under control and reset for the next rep.
Why It’s Helpful:
The explosive nature of Pendlay rows mimics the powerful pull required to lap a stone.
This movement strengthens the upper back, lats, and traps, which are vital for controlling and stabilizing the stone.
Additionally, it improves grip strength and reinforces proper hip hinge mechanics, both critical for stone lifting.
4. Zercher Squats
Execution:
Position the barbell in the crooks of your elbows, keeping your chest upright and core engaged.
Squat down to full depth, ensuring your knees track over your toes and your back remains straight.
Drive through your heels to return to the standing position, maintaining control throughout.
Why It’s Helpful:
Zercher squats closely replicate the position and strain of holding a stone in your lap, strengthening the core, upper back, and biceps.
The unique loading position challenges your stabilizers, improving your ability to manage the awkwardness of heavy stones.
This exercise also builds resilience in the lower back, reducing the risk of injury during stone events.
5. Biceps Training (with Proper Form)
Execution:
Perform strict barbell or dumbbell curls, keeping your elbows close to your body and avoiding momentum.
Use a controlled tempo, pausing briefly at the top of each rep to maximize contraction.
Why It’s Helpful:
Strong biceps are crucial for maintaining a secure grip on the stone during the lap and load phases.
Properly trained biceps can help prevent injuries like tendon tears, which are common in stone lifting.
Controlled curls reinforce arm strength without compromising joint integrity, ensuring durability under heavy loads.
Alternative Assistance and Accessory Movements
While the above exercises are staples, these alternative movements add variety and address specific weaknesses in stone loading:
1. Stone and Sandbag Rows
Execution:
Use a lighter stone or sandbag, positioning it on the ground in front of you.
Hinge at the hips, grip the object firmly, and row it explosively toward your chest.
Lower the stone or sandbag back to the ground under control before repeating.
Why It’s Helpful:
These rows mimic the grip and pulling motion needed for stones, improving strength in the upper back and forearms.
Handling an odd object familiarizes you with the awkwardness of stone lifting, making transitions feel smoother on competition day.
2. Cambered Bar Good Mornings
Execution:
Position a cambered bar across your shoulders, ensuring the weight hangs evenly on both sides.
Hinge at the hips, lowering your torso until it’s nearly parallel to the ground, then return to standing.
Why It’s Helpful:
Good mornings target the hamstrings, glutes, and lower back, building strength for the initial lift of a stone.
The cambered bar adds instability, requiring greater core engagement and reinforcing proper hinge mechanics.
This exercise also enhances posterior chain durability, reducing fatigue during high-volume stone events.
3. Olympic Lifts
Execution:
Perform power cleans or snatches, focusing on technique and explosive movement.
Start with a manageable weight to ensure proper form and gradually increase intensity.
Why It’s Helpful:
Olympic lifts develop explosive power and coordination, directly translating to faster and more efficient stone pickups.
They improve overall athleticism, enabling you to generate force quickly and transfer it effectively to the stone.
4. Deficit Deadlifts (4-Inch, Stiff-Legged)
Execution:
Stand on a 4-inch platform with your feet shoulder-width apart.
Keep your legs slightly bent and hinge at the hips to grip the barbell.
Pull the barbell to lockout, maintaining tension in your hamstrings and lower back.
Why It’s Helpful:
The deficit increases the range of motion, building strength in the starting position of the stone lift.
Stiff-legged execution emphasizes hamstring engagement, critical for generating power during the initial pull.
This movement also improves grip strength and lower back endurance, both essential for stone events.
5. Chest Flyes
Execution:
Using dumbbells or a cable machine, perform flyes with a controlled motion, ensuring a full stretch and contraction.
Keep a slight bend in your elbows to protect the joints and focus on squeezing the chest at the top of each rep.
Why It’s Helpful:
Strengthens the chest muscles used during the load phase, particularly for Stones of Steel and other tacky-less stones.
Enhances the ability to press the stone into the platform with control and power.
6. Sandbag Carries for Time
Execution:
Pick up a heavy sandbag and carry it for a predetermined time or distance, maintaining an upright posture and steady pace.
Why It’s Helpful:
Builds core stability and grip endurance, critical for extended stone loading sessions.
Simulates the awkward nature of handling stones, improving overall confidence and control.
7. Powerpohl Walks for Time
Execution:
Attach the Powerpohl harness, load it with resistance, and walk for time or distance, focusing on maintaining consistent speed and posture.
Why It’s Helpful:
Strengthens the posterior chain, particularly the glutes and hamstrings, which are essential for explosive leg drive.
Reinforces endurance and stability under load, translating to better stone performance.
8. Straight Arm Lat Pulldowns
Execution:
Grip a cable bar with straight arms and pull it down in an arcing motion toward your hips.
Focus on engaging your lats throughout the movement and avoid using momentum.
Why It’s Helpful:
Teaches proper lat engagement, which is essential for controlling the stone during the pull and load phases.
Improves upper body stability and strength, contributing to better overall stone handling.
Conclusion
Stone loading is far more than just brute strength—it’s a blend of strategy, technical precision, and physical mastery. The training discussed here is designed to complement direct stone practice, addressing the foundational strength and specific muscular demands required for success. By incorporating these assistance and accessory exercises into your routine, you’ll develop the explosive power, endurance, and stability necessary to dominate any stone event, whether in training or competition.
But remember, this is just the beginning. The exercises outlined here are tools, and how you implement them into a program is what makes the difference. Stay tuned for an upcoming guide on programming these movements effectively—from periodization to peaking strategies—to ensure you’re optimizing every aspect of your training.
If you’re ready to take your strongman or stone lifting performance to the next level, I’m here to help. With over a decade of experience coaching athletes at all levels—from beginners to champions—I’ve developed a proven system to elevate your results.
💪 Sign up for coaching today and gain access to a customized program designed specifically for your goals. Whether it’s improving your stone loading technique, building raw strength, or preparing for your next competition, we’ll work together to achieve something incredible.
Additionally, don’t forget to explore the Conjugate Strongman series on my blog. These articles dive deep into the principles of the Conjugate Method and how they can be adapted for strongman athletes, offering you a framework to supercharge your performance. Stone loading is one of the most thrilling and iconic events in strength sports, but it demands commitment and preparation. Start building your foundation today, and let’s make your next competition your best yet!
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