Stand with feet slightly wider than shoulder-width apart, straddling the atlas stone on the ground.
Squat down and wrap your arms and hands around the stone as low as possible, interlocking your fingers beneath it.
Lift the stone off the ground by extending your hips and pulling the stone into your lap as you sit back.
Re-grip the stone in your lap, wedging it between your forearms and chest.
Explosively extend your hips and stand up, rolling the stone up your body to chest or shoulder height.
Load the stone onto a platform or over a bar at the designated height, then release and reset.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 2-3 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 3-5 reps | Hypertrophy, moderate loading |
| Advanced | 5 sets of 3-5 reps with progressively heavier stones | Strength, high intensity/volume |