Diesel Stone Lifting Chronicles – Part 1
Although that thing looks like a toilet, the stamps says “Stone Lifting.”
The first time I touched Atlas Stones was in my first ever strongman competition in 2003 at Total Performance Sports. Prior to that we used Kegs in our training in order to assimilate the stone lifting technique.
Ever since that first competition, I have loved Stone Lifting. It became something I would do on a nearly weekly basis every year from the time the weather broke in April until the time the weather got too cold to train outside in the Fall every year. And then sometimes, we’d just train inside.
I was seeing some pretty good success both in training with the atlas stones and in competition, many times winning the event at the strongman contests I was competing in.
Then, around 2006, all my buddies seemed to have lost interest in doing strongman, so if I was going to train, I was going to be alone doing it. Training alone is cool and all, but it’s even cooler with buddies challenging one another and talking some serious trash.
If I remember right, I peaked on atlas stones with a lift of a 405-lb stone in the Summer of 2007, but then I didn’t really train them again until the Fall of 2009. And that was the last time I trained them…
Lately, the stones have been calling my name. Each time I walk past them, I would think to myself, “The next time it’s nice out during training time, I’m coming out here and lifting some stones.
I got down to the gym the other day – it was a day for Axle work, back, and some other stuff. I went through my normal routine of systematic warm-up, then on to Axle, and then my Grip Training.
But when it came time to train back, I was like, “SCREW IT – I’m going outside to lift those stones – that will be my back workout today.”
DIESELS, I can’t even describe in words how fun it was to get out on the stones again. It brought back so many memories of training with my friends, listening to loud music, talking smack to everyone, strongman comps, and barbecuing steaks.
I got the whole stone lifting session on film, so you will see it below.
I have no idea what the first three stones in the video weigh. They were marked at one time, but weather and the passing of time wore those chicken scratches off long ago. So, I arranged them by size and went to work.
Questions on Stone Lifting
In the comments section of the video, I received some questions, so what I thought I’d do is paste them below and answer them for you guys. Here are the first couple…
Do you ever shoulder the stones Jedd?
Sure – shouldering is a good drill to do with Atlas Stones. I like shouldering because it requires more hip explosion and is a faster movement. When you explode with hips, you are able to propel the stone upwards and create more momentum. Then, if you are quick and agile with your hands, you can usually place the stone up on top of your shoulder with just two or three quick movements of the hands.
We cover Atlas Stone Shouldering in our DVD, Stone Lifting Fundamentals, as a way to replicate the explosive qualities of the Olympic Lifts using an odd object instead of the regular bar.
I didn’t do any shouldering in this particular workout, simply because it had been so long since the last time I trained stones. I wanted to stick with the basic techniques on this occasion, but I definitely will do some shouldering soon.
Doesn’t stone lifting go against the rules of deadlifting when it comes to not rounding your back?
Yes, Stone lifting does differ from deadlifting as far as the back angle is concerned. In deadlifting, most people will tell you to avoid rounding, and I would agree with them when deadlifting. However, stone lifting is a bit different.
First off, it is almost impossible to lift a stone without modifying your back angle to a degree. This is because you have to reach your hands way down to the ground. In the deadlift, you are not reaching down that far, so it is much easier to avoid the rounding.
Second, the shape of the stone forces you to take a different grip on it. As you’ll see, the hands and forearms go down along the sides of the stone and you pick it up by both flexing the wrist to brace beneath the stone, and by clamping in with the chest, to compress with the upper arms onto the sides of the stone. This requires a forward torso angle in order to accomplish.
If you keep your torso upright while lifting stones, I think it would put a great deal of pressure on the bicep attachments, and could cause a tear.
Third, when lifting stones, most people incorporate a transitional phase in the lift where the stone is propped on the lap while a re-grip is taking place. The reason this is important to this discussion is because it may seem like a round back is being used from the point of lift-off to the point of loading (high chest), but this is slightly misleading, because while re-gripping the stone, you can also re-position your lumbar spine for a more straight to lordotic curve, which is safer on the back.
Everyone is always stressing good form and not rounding the back while deadlifting. How do you feel about that when stone lifting is the complete opposite?
Because Stone Lifting is, without a doubt, much different from deadlifting, I think it is best to work your way up slowly in stone weight, volume of stone work, and speed of stone work.
For instance, beginners at Stone Lifting should start out with very light stones, and perhaps even start with an abbreviated range of motion and then gradually work toward pulling the stone from the ground or floor. This will enable the beginner stone lifter to slowly get used to the forces and positions involved in stone lifting, which they most likely have never done with a great deal of resistance before. It will help them develop proper technique as well.
If there is any question as to proper stone lifting technique, then I suggest you pick up our DVD, Stone Lifting Fundamentals, which will show you exactly how to begin doing stone lifting with proper form.
It’s a good practice for beginners or people who have not lifted stones in quite some time to limit the volume of stone work they do. I, for instance, knew that I hadn’t done this in a long time, so I didn’t do a lot of volume with the lighter stones. I mainly used them to ready my body, mind, and CNS for the heavier stones. By limiting the volume, you are able to keep your form tight from the beginning to the end of the workout. Doing too much volume too soon in the stone lifting workout could wear out the postural muscles in the back, and then put you at risk for poor form near the end of the stone workout.
As far as the risk of hurting the back, sure, there is a chance. However, there is also a chance to hurt your back in the deadlift as well. I can tell you this, I have never hurt my back by lifting atlas stones. I have, however, hurt my back on many occasions performing the deadlift.
I did notice, while watching my footage after lifting the stones, that my hips are a bit tight to really get where I want to at the beginning of the stone pull. I like to get a little lower with the hips on the initial pull, which helps me to keep my lower back straighter.
I hope this has been helpful. There were some more questions in the comments section of the video – I have not forgotten about them – I just don’t want to overload anyone with new information, so expect another installment of questions to come along here soon.
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All the best in your training,
Pick up the Stone Lifting Fundamentals DVD Below.
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