Deadlift - Atlas Stone
Recommendations: 1-3 Sets, 4-8 Reps, 80 Wght
Lower Back Glutes Hamstrings Calves Quads Forearms Lats Middle Back Traps Strength Atlas Stone Pull Compound Gym
Purpose: This exercise builds overall strength in the lower body.
Benefits: This exercise involves many other muscles.
Begin with the atlas stone between your feet. Bend at the hips to wrap your arms vertically around the Atlas Stone, positioning your fingers and interlocking them underneath the stone. This is your starting position. Pulling the stone into your torso, drive through the back half of your feet to pull the stone from the ground. Push with your legs and rotate your glutes and hips forward and up. As the stone passes the knees, lap it by sitting backward, pulling the stone on top of your thighs. Sit low, getting the stone high onto your chest as you change your grip to reach over the stone. Stand, driving through with your hips. Close distance to the loading platform, and lean back, extending the hips to get the stone as high as possible. Continue lifting until you are in a full upright position. Exhale while doing this movement. Return to the starting position by reversing your previous movement until you are again squatting by the stone. Inhale while doing this movement. Repeat for the required number of repetitions.
The muscles of the lower back straighten the spine. They work together with the abdominals to keep the spine upright. The Barbell Deadlift is considered to be the king of exercises. No other exercise will work your body so much.
Step 1
Stand behind an atlas stone in a squatting position with your hands underneath.
Begin with the atlas stone between your feet. Bend at the hips to wrap your arms vertically around the Atlas Stone, positioning your fingers and interlocking them underneath the stone. This is your starting position.
Step 2
Push your butt forward and up to start lifting the stone.
Pulling the stone into your torso, drive through the back half of your feet to pull the stone from the ground. Push with your legs and rotate your glutes and hips forward and up.
Step 3
Get the stone from your lap to your chest.
As the stone passes the knees, lap it by sitting backward, pulling the stone on top of your thighs. Sit low, getting the stone high onto your chest as you change your grip to reach over the stone.
Step 4
Stand upright, lifting the stone as high as possible.
Stand, driving through with your hips. Close distance to the loading platform, and lean back, extending the hips to get the stone as high as possible. Continue lifting until you are in a full upright position. Exhale while doing this movement.
Step 5
Lower the stone by pushing your hips back until the bar is on the floor.
Return to the starting position by reversing your previous movement until you are again squatting by the stone. Inhale while doing this movement. Once the stone has past the level of your knees, you do not need to control the speed, so you can go down fast with it.