How To Lift An Atlas Stone

How To Lift An Atlas Stone

Approach the Stone and line up the joint of your big toe with the diameter of the stone.
Keep your feet close enough to allow your hands to fit between them and the stone. Keeping your feet close will allow you to set the stone on your thighs once you pick it up to your thighs. Picking the stone up with a wide stance might not allow you to set the stone on your thighs.
Spread your fingers as wide as you can and grab the stone around the diameter. Spreading your fingers apart will create more surface area to grab the stone. It will also allow you to grab a bit deeper on the stone.
From a side angle your arms should be fairly straight. However, from a front view your arms will be slight bent to form to the shape of the stone.
Rise your hips up in the air to engage the hamstrings. Pull your hips down until you are in a position that places your shoulders over the stone. DO NOT SIT DOWN INTO A SQUAT POSITION!
Once you are in position to pull squeeze the stone with your fingers, hands, wrists, and forearms.
Pull the stone up in a straight line.
Once the stone passes your knees roll it into your lap.
Adjust your hands/arms to a 10 and 2 o’clock position.
Sit down into your squat and reverse the movement by front squatting the stone up AND driving your hips forward towards the platform.
Extend your upper back and pull the stone up to your face. Try to point the bottom of the stone towards the platform.

Common Mistakes

Bending your arms to pick the stone up:

Bending your arms places a lot of excess strain on your biceps.
It also causes a lot of people to dump the stone forward once it comes off the ground.
Lastly, it forces you to bend over even further than you already have to.

Trying to Squat the stone up:

You cannot Squat a heavy stone up just like you can’t Deadlift a heavy stone up.
PULL the stone off the ground, don’t squat the stone off the ground.

Starting too far away from the Platform/stone:

Starting with your feet too far away from the stone will cause the stone to swing into your body once you break it off the floor.
Starting with the stone too far away from the platform will force you to step forward while it’s in your lap or while you are trying to place it on the platform.

Craddling the stone:

Bending your arms under the stone once it is in your lap place excess strain on your biceps.
It also places your hands and arms in between the stone and the platform which will cause an injury.
Trying to load the stone with bent arms limits your ability to extend at the top of the movement; making it difficult to load the stone onto a tall platform.

A Word On Spinal Position

People who have never seen an Atlas Stone load before often cringe at the sight of the round back position needed to lift the stone. This position is fine and it’s necessary. The key to protecting your back is proper bracing. Get into position and brace your spine throughout the pull. Do not start with a straight back and let your spine flex over as soon as you pull. You have to lift a heavy round object with a round back; there’s no avoiding it.