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Lower Back

Atlas Stone Trainer

Atlas Stone Trainer (Start)Atlas Stone Trainer (End)
LevelIntermediateEquipmentOtherMechanicCompoundForcePull

A training version of the stone lift in which you pick a rounded stone from the ground and hold it against your body.

Strongman
Primary musclesLower Back
Secondary musclesBicepsForearmsGlutesHamstringsQuadriceps

Energy burned

≈ 37 kcalFor 3 × 8–12, rest 90s · ≈ 6.5 kcal/min

Estimate range 28–47 kcal (±25 %)

Muscle mass worked26 %
Effort during a set11.8 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Place a stone or weighted ball on the ground in front of you.
  2. 2Stand close with your feet shoulder-width apart.

How to perform

  1. 1Squat down and wrap your arms around the stone, locking your hands underneath it.
  2. 2Lift the stone by driving your hips and legs forward.
  3. 3Hug it against your chest and stand tall.
  4. 4Lower it back to the ground under control and repeat.

Alternatives

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Stretches for Lower Back

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