Atlas Stone Trainer

An intermediate strength exercise for the back, biceps, forearms, glutes, hamstrings and quads.

Movement guide

Atlas Stone Trainer

Demand · source-assignedMedium (unreviewed)

Equipment requiredOther / check instructions

Muscle focusBack · Biceps · Forearms · Glutes · Hamstrings · Quads

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Ball back extension demonstrated on the 3D figure

3D demoBall back extensionBeginner · Exercise ball

Similar move, beginner grade.

This move

Atlas Stone TrainerIntermediate · Other / check instructions

Intermediate grade (source-assigned).

Harder option

Atlas StonesAdvanced · Other / check instructions

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back. Also: Biceps, Forearms, Glutes, Hamstrings, Quads.

Equipment

Other / check instructions

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Back extension off a flat bench demonstrated on the 3D figure

3D demoBack extension off a flat benchIntermediate · A bench or box

Horizontal back extension (hyperextension, Roman chair) demonstrated on the 3D figure

3D demoHorizontal back extension (hyperextension, Roman chair)Advanced · A bench or box

Mixed-grip chin-up demonstrated on the 3D figure

3D demoMixed-grip chin-upAdvanced · Pull-up bar

Towel one-arm chin-up demonstrated on the 3D figure

3D demoTowel one-arm chin-upAdvanced · Pull-up bar + Other / check instructions

Weighted pull-up demonstrated on the 3D figure

3D demoWeighted pull-upAdvanced · Pull-up bar + Something with weight

Axle Deadlift demonstrated on the 3D figure

3D demoAxle DeadliftIntermediate · Other / check instructions

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Questions people ask

What muscles does the Atlas Stone Trainer work?

Mainly the back, with help from the biceps, forearms, glutes, hamstrings and quads.

What equipment do I need for the Atlas Stone Trainer?

Other / check instructions.

Is the Atlas Stone Trainer good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Ball back extension.

What is an easier alternative to the Atlas Stone Trainer?

Try the Ball back extension. It works similar muscles at a lower grade.

How do I make the Atlas Stone Trainer harder?

Progress to the Atlas Stones, or add load, range or slower lowering once your form is solid.