Back to Exercises
StrongmanAdvanced
Atlas Stones
Equipment
Other
Target Muscles
Lower back
Category
Strongman
Muscle Group
Full Body
Force Type
pull
Mechanics
compound
Target Muscles
Lower back
Secondary Muscles
AbdominalsAdductorsBicepsCalvesForearmsGlutesHamstringsMiddle backQuadricepsTraps
Breathing
Exhale as you pull the weight toward your body, inhale as you extend back to the start.
Common Mistakes
- •Rushing through reps instead of using a controlled tempo
- •Holding your breath during the movement
- •Not using the full range of motion
Safety Tips
- •Maintain proper posture and alignment throughout the movement
- •Use a spotter or safety racks when lifting heavy
- •Always warm up properly before attempting this exercise
Variations
- •Slow down the eccentric phase for increased time under tension
- •Add a 1-second pause at the peak contraction
- •Perform the movement one limb at a time
Alternatives
- •Choose another exercise that targets the lower back
Progressions
- •Increase the weight by 5-10% once you can complete all reps with clean form
- •Slow down the eccentric (lowering) phase to 3-4 seconds
- •Reduce rest periods between sets to increase workout density
- •Add an extra set or rep each week (progressive overload)
Regressions
- •Drop to a moderate weight and focus on the mind-muscle connection
- •Reduce the weight to focus strictly on technique
- •Decrease the range of motion if you feel joint discomfort
- •Increase rest intervals to ensure full recovery between sets
Beginner Tips
- •Even advanced lifters benefit from revisiting the basics — check your form with light weight periodically
- •Use micro-loading (0.5-1 kg increments) to continue making progress
Pro Tips
- Focus on the mind-muscle connection — consciously squeeze the target muscle at the peak of each rep
- Use a 2-1-3 tempo (2 seconds up, 1 second pause, 3 seconds down) to maximise time under tension
- Implement progressive overload by tracking every session and adding small increments
- Periodically deload (reduce volume by 40-60% for a week) to manage fatigue and prevent plateaus