Atlas Stone Lift

Back, Glutes, Quads, Biceps, Forearms, CoreAtlas stone

Teaches proper technique for lifting heavy, odd-shaped objects off the ground safely, building strong hamstrings, back, and forearms.

How to do it

1Straddle the stone closely with feet on either side and drop into a deep squat.

2Wrap your arms tightly under and around the stone, hugging it close to your body.

3Pull the stone up onto your thighs and drop your hips into a stable lap position.

4Adjust your grip higher up on the stone, pinning it tight against your chest.

5Drive your hips forward and stand tall to lift the stone to the target height.

Common mistakes

Lifting with a rounded back while the stone is far from your body, overloading your lower spine.

Curling the stone using only your biceps, increasing the risk of a muscle strain.

Letting the stone pull away from your torso as you stand, breaking your balance.

Breathing

Take a deep breath and brace your core before pulling off the floor; exhale as you stand up fully at the top.

Make it harder or easier

To make it easier, practice with a soft sandbag or a light medicine ball.

To make it harder, increase the weight of the stone or lift it onto a higher platform.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.