Atlas Stone Carry – Grinder Gym

The Atlas Stone Carry is a classic Strongman event that tests total-body strength, endurance, and stability. In this event, competitors lift a heavy Atlas stone from the ground and carry it over a set distance. The spherical shape and awkward weight distribution of the stone make this event a true test of functional strength and grip endurance.

Event Description

In the Atlas Stone Carry, athletes lift a spherical stone from the ground and carry it over a predetermined distance, either as quickly as possible or for maximum distance within a time limit. The event may involve carrying a single stone or performing multiple carries with progressively heavier stones. The challenge lies in the stone’s awkward shape, requiring strength, balance, and coordination to maintain control during the carry.

Equipment Specifications

Implements and Setup

Atlas Stones: Heavy, round stones made of concrete or steel, typically ranging from 100 lbs to 300 lbs or more.
Carrying Distance: The distance is typically between 10 to 30 meters, depending on competition standards.

Additional Specifications

Surface: A flat, stable surface is commonly used, but some events may include uneven terrain for added difficulty.
Chalk and tacky are commonly allowed to improve grip.
Belts, knee sleeves, elbow sleeves, and forearm guards are typically permitted.

Rules and Execution

Objective

Lift the Atlas stone from the ground and carry it over the designated distance or for the maximum distance possible within the time limit.

Step-by-Step Execution

Setup:
- Stand over the stone with feet shoulder-width apart, ensuring the stone is centered beneath your torso.
- Secure a firm grip and engage your core and legs for the lift.
Lift to Lap:
- Pull the stone to your lap, stabilizing it and adjusting your grip for the carry.
Carry the Stone:
- Stand upright and begin walking, keeping the stone secure against your torso.
- Maintain balance and control, using your core to stabilize the stone’s weight.
Completion:
- Carry the stone the designated distance, or as far as possible within the time limit.
- If the stone is dropped, it must be lifted again to continue the carry.

Good Lift Criteria

The stone must remain in control during the carry.
Athletes must complete the designated distance or achieve maximum distance within the time limit.

Prohibited Practices

Dropping the stone without attempting to lift it again.
Failing to maintain control of the stone during the carry.
Using unauthorized equipment or techniques.

Primary Muscles Worked

The Atlas Stone Carry primarily targets:

Legs (Quads, Hamstrings, Glutes): For lifting the stone and driving forward during the carry.
Core: For stabilizing the torso and supporting the stone’s weight.
Back (Lats, Erector Spinae): For pulling and maintaining control of the stone.
Arms and Grip: For holding and securing the stone during the carry.

Training Tips

Master the Lift to Lap: Practice pulling the stone to your lap to improve control and positioning for the carry.
Build Endurance: Incorporate long-distance farmer’s carries and sled drags to prepare for sustained effort.
Improve Grip Strength: Train with thick bar holds, dead hangs, and plate pinches to handle the stone’s size and weight.
Core Stability: Use planks, anti-rotational exercises, and heavy carries to enhance balance during the carry.
Simulate the Event: Train with Atlas stones or similar implements to refine technique and build confidence.

Common Mistakes to Avoid

Improper Grip: A weak grip can lead to dropped stones and wasted effort.
Leaning Too Far Forward or Back: Poor posture increases the risk of losing balance.
Rushing the Carry: Moving too quickly without proper control can result in dropped attempts.
Neglecting Core Engagement: A weak core can compromise balance and control.

Variations and Alternatives

Timed Carries: Carry the stone as far as possible within a time limit.
Weight Challenge: Use a single, heavy stone to test maximum carry distance.
Multiple Stone Carries: Progressively heavier stones are carried over the same or varying distances.

Scoring and Formats

Fastest Time: Complete the designated distance as quickly as possible.
Maximum Distance: Carry the stone as far as possible within the time limit.
Weight Challenge: Successfully carry the heaviest stone over the designated distance.

Historical Context and Modern Implementation

The Atlas Stone Carry is inspired by traditional labor tasks and feats of strength, where heavy stones were transported manually over distances. In modern Strongman competitions, this event has become a hallmark test of strength, endurance, and control, showcasing the athlete’s ability to handle heavy, awkward loads.

Real-Life Applications

Training for the Atlas Stone Carry develops functional strength, grip endurance, and balance. These skills translate to improved performance in other Strongman events and real-world tasks requiring lifting and carrying heavy, awkward objects.

Conclusion

The Atlas Stone Carry is a quintessential Strongman event that combines strength, endurance, and precision. By mastering the techniques and building the necessary skills, athletes can excel in this dynamic and physically demanding challenge.