Atlas Stone Trainer
A stone-style lift using a plate-loaded pipe or bar end that you hug, lap and extend to full hip extension. It teaches the atlas stone pattern with adjustable load when you don't have stones.
Primary muscles
- Lower Back (Erector Spinae)
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Quadriceps
- Biceps
- Forearm Flexors
- Traps (Trapezius)
- Sets
- 3–5
- Reps
- 3–5
- Rest
- 90–150s
How to perform
Main muscles working (thicker lines)
Starting position
Straddle a plate-loaded atlas stone trainer, hinge over and wrap your arms around the plates with your forearms underneath.
Pull the weight into your body and drive through the heels until it clears the knees.
Sit back and lap it onto your thighs, hugging it tight to the chest.
Drive the hips and knees through to stand tall, squeezing the implement as high on the chest as you can.
Return it to the lap or the floor under control and repeat.
Breathing: Brace before the pick, take a quick breath in the lap, and exhale at full extension.
Coaching tips
Chest over the weight
Squeeze it to the sternum
Finish with the hips
Common mistakes
Letting the plates drift away from the body
Curling with the arms instead of extending the hips
Rushing out of the lap without re-bracing
Safety notes
Collar the plates securely so they cannot slide off the pipe.
Wear sleeves or long sleeves to protect the forearms from the plate edges.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.