The atlas stone is by far the most iconic and oldest of the strongman lifts and yet so many people get it totally wrong. Although simplistic in idea, this ancient lift is very technical and there’s a lot that needs to be done very precisely for it to be done safely and effectively.



8WO April Episode 02

Mastering the Atlas Stone

Let’s start by breaking down the technique:

Set up your stance by straddling directly over the top of the stone. Reach straight down and pinch the stone between your forearms and elbows, with your hands as deep as possible to maximize surface area on the stone. Lift the stone off the ground using technique more like an RDL than a conventional deadlift. Load the stone into your lap by bringing your feet together and sitting back. Common mis-cue: lifters are often told to bring their knees together to load the stone onto the platform of their lap. This puts unnecessary strain on the knees. Instead: a better cue is to bring the feet together; the knees will automatically follow. Bring arms over the top of the stone at 10:00 and 2:00 positions. Let your hips come up first, then dynamically bring them through and extend as the stone is pulled up the body (and over any hurdles). Think of the stone “rolling” up your chest.

Tip: When loading the stone, make sure that your feet are neither too narrow nor too wide. tweet this

A stance that is too wide will not allow you to build up the speed needed to lift the stone high enough to load it on to a platform or over a bar.

A stance that is too narrow will make you unstable.

The perfect stance is generally a little more narrow than your jumping stance.

Atlas Stone Misconceptions:

When picking the stone off the ground, you do not want to lift it like a conventional or sumo deadlift ; it does not give you the best leverage.

Instead, think of it more as a Romanian deadlift (RDL), or a wide stance RDL, to pick the stone effectively. Your hips should be high with a slight bend in the knees. When the stone is in your lap and you are about to load it, you do not want to reach your hands underneath it; this places unnecessary strain on the biceps.By placing your hands under the stone and exerting the muscles in your shoulders and biceps, you are not only far less effective, but also at great risk of injury.; your shoulders and much weaker than the larger muscles of your back.Instead, place your hands/arms at the 10:00 and 2:00 positions on the stone so that the load is placed on the larger muscles of the back as you pull the stone up your torso to load it. You are far less likely to injure yourself, and will be utilizing muscles much larger and stronger to load the stone.

Next: We’ll be breaking down the proper form and setting straight the misconceptions surrounding the axel clean & press.