Exercise
Atlas Stone Trainer
Also known as: stone trainer, DIY atlas stone, strongman stone trainer
Atlas Stone Trainer is a compound exercise for the lower back. Main target: lower back. Also works: biceps short head, forearm flexors, gluteus maximus, biceps femoris and vastus lateralis. Equipment: other.
EquipmentOther
TypeCompound (multi-joint)
MovementPull
CategoryStrongman
Muscles worked
How to do it
- This trainer is effective for developing Atlas Stone strength for those who don't have access to stones, and are typically made from bar ends or heavy pipe.
- Begin by loading the desired weight onto the bar. Straddle the weight, wrapping your arms around the implement, bending at the hips.
- Begin by pulling the weight up past the knees, extending through the hips. As the weight clears the knees, it can be lapped by resting it on your thighs and sitting back, hugging it tightly to your chest.
- Finish the movement by extending through your hips and knees to raise the weight as high as possible. The weight can be returned to the lap or to the ground for successive repetitions.
Similar exercises
Atlas Stones
Other
Lower back
Keg Load
Other
Lower back
Hyperextensions (Back Extensions)
Other
Lower back
Inverted Row with Straps
Other
Middle back
Kipping Muscle Up
Other
Upper lats
London Bridges
Other
Lower lats
Alternatives with other equipment
Superman
Bodyweight
Lower back
Rack Pull with Bands
Barbell
Lower back
Weighted Ball Hyperextension
Exercise ball
Lower back
Lower Back-SMR
Foam roll
Lower back
Lever Back Extension
Machine
Lower back
One-Arm Dumbbell Row
Dumbbell
Middle back
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