To me, the greatest thing about lifting weights is the never ending ways to challenge yourself.

Just when you accomplish one goal, there’s any number of other things you can do to make yourself better.

In the Fall of 2014, I pushed myself to the limit with 20-Rep Squats.

I wanted to see how far I could go.

I started with 225-lbs, and over the course of about 10 weeks, I worked my way to 355-lbs. I only got 16 reps with that, however, as on my last rep I strained a hamstring/groin muscle.

But I had no regrets. Sometimes an injury happens when you’re trying to see what you limits truly are.

After a couple months of rehab, recovery, and rebuilding, I decided I was ready for another round of 20-Rep Squats, only this time i was gonna do it a little different.

Instead, this time, the goal would be to hit 20-reps of Goblet Squats with the Inch Dumbbell.

Here’s my best effort to date in max reps: 13 with the 176-lb Inch Dumbbell on loan from John Eaton:

Goblet Squats are a great exercise. While they are usually used as a precursor to Back Squatting by using lighter weights, they can also be used for heavy training as well. On top of using the Inch Dumbbell for Goblet Squats, I was also using the 200-lb Kettlebell for Goblet Squats for a time this year as well. You can see some videos of that here => 200-lb Kettlebell Goblet Squats.

What’s interesting about Heavy Goblet Squatting, especially with a circus-style dumbbell such as the Inch Dumbbell, is that a part of the bell lies on your stomach.

So, not only is breathing difficult due to the dumbbell being held at chest height, you’ve also got the additional challenge of breathing through the belly against the lower portion of the dumbbell at the same time.

I liken this challenge to performing multiple repetitions of Atlas Stone lifting. The difference is, you never drop the stone to re-grip or load it atop a platform. Instead, it’s like you just keep going from the lap to the chest-load position.

Stone Lifting Technique: The Chest-Load

Above, Steve Slater lifts a stone to the chest-load position. Going from lap to chest-load like this feels VERY similar to Inch Dumbbell Goblet Squats.

It makes for an awesome physical challenge, and that’s what it’s all about, for me, when it comes to strength training.

I’ll keep you updated on the 20-Rep Inch Dumbbell Goblet Squat Saga.

Speaking of the Inch Dumbbell, next week, I will be shooting a DVD on that very subject. If you’re training to lift the Inch Dumbbell, make sure you sign up for updates about it using the form below.

Lift the Inch Dumbbell – Sign up Below:

All the best in your training.

Jedd

Are You Training to Lift the Inch Dumbbell? This DVD Will Help You:

Beginner Atlas Stone Lifting Information

Atlas Stone lifting is something many get excited about and for good reason. The thought of lifting an object that is not meant to be lifted, absent the advantages of holes, handles, crevices, or edges would excite even the strongest individuals in the world. Propelling a perfectly round heavy Atlas Stone either to your shoulder or on to a barrel can be extremely rewarding, especially if it is a personal record.

Pre-Requisites to Stone Lifting

What I’m going to share are beginning techniques related to strongman Atlas Stone lifting. Notice, I emphasize the word “strongman” not “weakman” because this is about max effort. If you’re not familiar with max effort training with iron then you really aren’t ready for attempting max effort stone lifting. Atlas Stones are not designed to be lifted, barbells and dumbbells are.

This being said, you, the novice, should progress at lifting weights first. This way when you do start stone lifting you will go in ready with the needed foundation both physically and mentally.

At times lifters come to visit me at our Slater Strength Club and want me to instruct them on lifting Atlas Stones. I never assume that because a man is not massively developed that he has not spent time weight training. I always ask “How long have you been training?” If the answer isn’t definitive, or doesn’t directly address the question, and the answer is along the lines of, “Ahh a few months or something like that.”

I then tell them that they’re not ready for such a challenge so “Let’s do some deadlifts.” I take this route as not to spoil what will be a good thing by lifting stones too early.

I always suggest that beginners weight train until they develop a good base then attempt the challenge of stone lifting. My first rule of thumb is this: if your deadlift is not yet 160 kg or 350 lbs then continue to weight train progressively and build up your basic strength.

The New Stone Lifter’s First Stone

BEGINNERS: Click the image above to check out the Stone Lifting Fundamentals DVD

Once your basic strength is there, I suggest picking a 16″ atlas stone for starters. This stone should weigh around 170-180 lbs and is an optimal size for developing motor skills and technique. If you choose a lighter one it should only be for warm ups if you’re doing traditional Atlas Stone lifting.

Warm-up for Stones

For warm ups I prefer band exercises for the biceps and back. I also include roller work massage such as Self Myo-Fascial Release (SMR) that targets the back, biceps, glutes and hamstrings. After that I will move into light stones. This will get me warmed up and ready to lift safely.

Further Preparation: Tape and Tacky – Yes or No?

I like to tape my forearms, using athletic tape though some use duct tape. If you want, shave your forearms to keep the tape from slipping. The tape will grip your skin much better if the hair is removed and the addition of a pre-spray on your forearms will provide for good adhesion.

I like Rugby Spray Wax by Trimona as a pre-spray, available on StrongmanStuff.com. I flex my forearm and then tape it, starting just below the elbow and working my way to my wrist. Once it is taped I relax my forearm and then pat down and smooth the tape to my skin. Flexing the forearm prior to taping will prevent the tape from being too tight and If done correctly, the tape will stick well.

I learned from Team Boss Strongman’s Rick Freitag to tape the forearms not so much to help the grip but to cut off the signal of pain. If you are in pain them the mind is fighting the pain and not focusing on the lift.

Apply tacky or handball wax (pine resin) to get a better grip. Personally I like PR Champions Blend Tacky because it is made in Ohio and I’m from Ohio. It is a very good general weather tacky but most other tacky works well too. I apply some on my hands, fingers and forearms and at times onto my chest, especially during competitions. This helps to keep the stone from spinning off of the chest.

When you first start stone lifting apply a slight amount just to get a feel for it as you will learn quickly how much you like to use. I do believe the use of tacky can reduce the strain on soft tissue.

Safety Points for Beginner Stone Lifters

As for lifting the stones, there are some basic precautions to be concerned with for the safety of the lifter and those in the vicinity of the stones.

It goes without saying that new lifters should always consult a health care provider prior to starting any exercise program. Especially since stone lifting differs so greatly from other forms of resistance training, it just makes sense to make sure your doctor okay’s that you give it a try.

You may choose to lift it over a large diameter bar that is fixed so it will not spin. For example, we lift the stone over an adjustable strongman yoke bar. We also use solid platforms made out of wood. You can fasten wood pallets on top of each other, and then fasten plywood to the front or around all sides. There is a great wood platform on StrongmanStuff.com. We sometimes use whiskey barrels or oil drums, but if you do use a barrel be sure to avoid pinching your fingers on the lip!

Whatever you choose to lift the stone onto or over, either a large non rotating bar or a platform, make sure that it is stable. With all platforms please use caution making sure the back side of the platform is braced. This will insure platform stablility so it should not tip if the stone hits it. Once you’re more experienced and stronger you can work on shouldering the stones.

At Slater Strength Club all novice lifters are forbidden to twist with the stone during the lift. The risk of injury far outweighs any benefits.

Once you get the stone to the tip of the platform you may begin to struggle to place it on the top. During the struggle to get past the “tip point”, avoid pausing in that vulnerable position for more than a few seconds and no matter how difficult the struggle to complete the lift, do not twist in order to get the stone to the top of the platform.

You may be tempted to do this but this potentially dangerous maneuver should be avoided. Additional strength and experience will get you past this critical point in the lift. Atlas Stone lifting with a grouped series of stones is less about struggling at the top but rather an example of utilizing one’s strength with precision.

Don’t practice struggling at the top, practice a precise finish. A precise and fast finish wins competitions. As with any lift there are some risks, but the benefits of safe stone lifting far outweigh the risks.

Time to Lift Some Stones

I hope that this information helps you make the move into Atlas Stone lifting so you can continue to make great strength gains and appreciate this awesome raw form of training.

Stone lifting makes you seriously strong, ruggedly strong, and for lack of a better expression, “animal strong.” Simply stated, if a good stone lifter puts his hands on a man of above average size, even one flailing and squirming to resist, he could place him on his shoulders, run with him and squeeze the crap out of him in seconds! He could probably even press him over his head and toss him high or far. That is stone lifter strength and as stone lifter Bill Crawford says “stone lifting makes you strong in ways that only stones can.”

Steve Slater
Slater’s Hardware
StrongmanStuff.com

Further Atlas Stone and Strongman Training Information

For more information on Stone Lifting, check out Stone Lifting Fundamentals.

To learn about even more about Strongman Training, check out Introduction to Strongman Training.

Today I have an awesome guest post from Steve Slater. Steve and I teamed up on the Intro to Strongman Training DVD and he recently put together an article on how he approaches Stone Lifting when he works with new guys in the sport. I just did a Strongman Workshop with Steve two weekends ago and he is loaded with knowledge on Strongman. Look for more articles and videos from Steve down the line. Enjoy!

Atlas Stone Training for Beginner Strongman Competitors

Atlas Stones are a fundamental test of strength in many strongman competitions, and they have also become a staple among strength training enthusiasts who are looking for the ultimate strength workout.

Stones literally tax everything from head to toe. In fact, try not contracting any major muscle group like your legs, glutes, back, chest or biceps during a stone lift, and let’s see if the stone even comes off the ground – fat chance.

When it comes to Atlas Stone training, you’ve just got to know how to do it right! So let’s get into that right now.

LEARNING THE STONES

It’s time to get your hands on some stones and get to work.

At first, it can be easy to get frustrated with atlas stones as they fight you the whole way up. Since they are round, they make your job of lifting them very difficult, and once they start to get loose on you, they often win the battle.

Learning how to conquer the atlas stones takes time and requires understanding the proper technique. Once you master the technique you then can really start to work on using the stones to take you to a new level of fitness.

SAFETY FIRST

Stone lifting is generally done by pulling the stone from the ground and either placing it on top of a platform or barrel, or it is put over a bar of a designated height (usually 4 feet or higher). Whatever you choose to lift the stone onto or over, make sure that it is stable. Here are some examples of loading strategies we have used.

Normally, we lift the stone over an adjustable strongman yoke bar. We also at times use solid platforms to load several stones one after the other. To make the platforms, we fastened wood pallets on top of each other, and attached plywood to the front and around all sides. We sometimes use whiskey barrels or oil drums, but if you use a barrel watch out for the lip, as it can be a finger pincher.

With all platforms, please use caution making sure the back side of the platform is braced; this will keep the platform stable so it will not tip if the stone hits it. Once you’re more experienced you can work on shouldering the lighter stones. Incidentally, the world record for a shouldered stone is held by Derek Poundstone. In 2009 he shouldered a massive stone in the range of 420 lbs.

If you practice stone shouldering, make sure you use plenty of rubber mats to drop the stones on. At our club we use four of the 5/8” thick stall mats with plywood under them so we can just drop the stones off of our shoulder or the top platforms without damaging the floor or the stones.

As for lifting the stones, there are some basic cautions to be concerned with for safety.

I have seen athletes twist at the top of a stone load. If you are going heavy or you are doing reps to failure for conditioning, once you get the stone to the tip of the platform, do not pause in that top position longer than a few seconds, and do not twist in order to try to get it onto the platform, as accidents have happened at this point before.

HEIGHT OF PLATFORM

If you use a platform for stone loading, for most stone training I think it is best to use a platform that is around sternum height or somewhere below. This is a good position, especially if you are training for a particular sport that requires hip drive and/or triple extension like a football player exploding off the line of scrimmage or a swimmer leaping off the diving block.

As a variation and progression from the normal platform, we also sometimes use a hanging target. It may be a jump stretch band or a large rope hanging from a rafter or a power rack. We dangle the band or rope from the rack as a goal upon which to touch the stone. When you touch the top of the stone to the bottom of the band, you have achieved your goal. You can also have a partner pull the band/rope up slightly after each successful rep, so you try to increase the height on each rep.

LEARNING THE TECHNIQUE

I will discuss the best way that I have found to lift an Atlas Stone, although we all may lift them slightly differently.

In training, strive to keep good form so you can strengthen your body using the safest way of lifting. As for myself, when it comes to lifting the stone, I first position the stone about 6”-8” away from what I may be loading it onto. I then face the Atlas Stone and straddle my feet over it so that my calves are around 1” from it on both sides. I make sure I stand almost directly over the stone so the balls of my feet are positioned at the center point of it.

Next, I squat down to near parallel, grabbing the stone with my arms straight down and hug the center of it with my forearms and hands trying to get my fingers as far under the stone as possible without smashing them. My finger nails will likely be touching the ground at this point.

I then squeeze hard with my fingers, hands, forearms and begin to pull with my legs and entire back. This is when I think of contracting with everything I have. My legs straighten slightly as the stone begins to come up, although the legs are never completely straight. As the stone starts to pass my knees, I then re-bend my knees back into a near parallel squat and I roll the stone onto my lap. If possible, I also may try to walk my feet in slightly. Since I’m resting the stone on my lap, bringing the feet together will position the stone higher on the abdomen when I start the second part of the lift.

From here, I will reposition my hands more towards the top of the stone maybe about 1/3rd of the way up but not all the way on top or the stone will drop down. Your palms will not be facing each other any longer. They are now angled more towards the ground. I squeeze the stone again and press it against my chest so my chin is as far over the stone as possible. Then I will dip forward and down slightly to get a stretch reflex and pull back explosively with my upper body, forcefully standing up and driving my hips forward.

If I am just lifting the stone to the high chest and then returning it to the floor, I try to keep the center of the stone directly over my feet and lean back slightly to keep my balance. If I am loading the stone to a platform or over a marker, then I will propel it upward and forward, as shown in the image above. If loading on the platform, I also quickly reposition my arms just in case I don’t quite make it and I have to push it fully onto the platform.

BEGINNER WORKOUTS

You now have an idea on technique. Let’s look at how to train with the stones.

For a beginner workout, I suggest you work with a light stone and focus on reps so you get used to the proper technique as well as conditioning your muscles for something they are not used to doing.

Even if you are a very strong athlete, I suggest that you keep to a stone around 200lbs or under to start with. If you are in good condition and you are new to stone lifting, try not to exceed a stone that is anything above 70% of your bodyweight. In other words, if your bodyweight is 100lbs, use about a 70lb stone, or if you weigh around 180lbs you would use about a 130lb stone, plus or minus a few pounds.

Take this stone and load it for 2-3 sets of 5-8 reps and 2-3 times per week for the first three weeks so you work on technique and conditioning. You may be tempted to go heavier, but just remember the best is yet to come so take it slow. Just try to improve your technique with the lighter stone.

For a stone workout that is centered on hardcore conditioning, you might try the following variations. Pick out a lighter stone and break the stone lifting technique down into segments. You will do the following stone lifting segment work for 3 sets of 10 reps.

The first 10 reps will be the LAP, SQUAT, DROP drill. To begin, pick up the stone, LAP it to the SQUAT position and stand up driving hard with the hips, pushing the stone upward and forward as high as you can. Then, DROP the stone on rubber mats and repeat.

For the next 10 reps, try the LAP, SQUAT and RETURN drill. In this drill, you will LAP the stone, SQUAT it up, and then this time RETURN the stone under control to your lap. Do this for 10 reps but DO NOT drop the stone.

Rest again and for the last 10 reps, do the LAP AND DROP drill, lapping the stone and then dropping it back down between your legs. Repeat this for 10 reps.

If you still have some gas in the tank, you might also finish off with 10 reps of bent over rows with an even lighter stone.

Start light with this series of drills because this can leave you exhausted and sore for days.

REVIEW

As you can see, Atlas Stone lifting can be a very beneficial practice that can quickly have you building muscle, burning calories, and becoming more powerful. This is particularly helpful for power and combat athletes that need to drive with the lower body, and also certain professions such as Law Enforcement and Corrections Officers who have to be able to subdue perpetrators.

With all the benefits of stone training, there are some risks involved, but the benefits far outweigh the risks. As you train, start out light and use caution. Also, condition yourself to the stresses of stone lifting. As you progress, you can add equipment into the mix such as loading platforms, hanging targets, and drop areas, and before you know it you will be performing drills for speed, explosiveness, and conditioning. In time, you will be extremely rugged.

For more information on Atlas Stone training and many other types of Strongman Training events, please check out my Strongman DVD, Introduction to Strongman Training. Loaded with technique and safety tips, I can show you how to correctly train like a Strongman or Strongwoman. And whether you ever enter a competition or not, you will definitely be a stronger version of yourself in no time.

Steve Slater
Click here for the Introduction to Strongman DVD