Medicine Ball Atlas Stone Lift

How to do it

Stand over the Atlas stone with your feet on either side and squat down so your chest is over the stone. Wrap your arms around the stone and pull it onto your thighs by driving through your legs. Re-position your hands underneath, hug the stone tight to your torso, then stand up by extending your hips and knees. Lift the stone onto a platform or over a bar, keeping your back straight and the stone close to your body at all times.

1. 1Squat down and wrap your arms around the stone; you should feel your legs, hips, and arms working together to lift
2. 2Use your hips to roll the stone onto your lap and then drive it up by extending your hips and knees
3. 3Hug the stone tightly, squeezing your chest and lats to keep it secure

Common mistakes

• ×Don't round your back excessively, keep your chest up and spine neutral
• ×Avoid jerking the stone with your arms; the power should come from your legs
• ×Don't twist your body while holding the heavy stone, keep your movement straight and safe

Muscles worked

The medicine ball atlas stone lift mainly works the glutes, quads, and hamstrings, with the lower back and calves assisting.

• GlutesPrimary
• QuadsPrimary
• HamstringsPrimary
• Lower BackSupport
• CalvesSupport