Stone to Shoulder

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 4 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 90 seconds of rest.

Execution and technique cues

• Stand directly over the stone with the ball of the stone positioned between the arches of the feet.
• Reach deep under the stone with extended arms and press the forearms firmly against the sides to secure a tight grip.
• Deadlift the stone to the lap, sit back into a deep squat to rest it, and wrap the arms completely over the top of the stone.
• Explode upward by driving the hips forward and roll the stone up the chest to rest it securely on one shoulder.

Common mistakes

• Trying to pull the stone up using only the arms instead of relying on the leg drive and hip extension.
• Rounding the lower back excessively during the initial lift off the floor.
• Failing to lap the stone properly before transitioning to the shoulder, which leads to losing control of the weight.

Frequently asked questions

How do I choose the right starting weight for the Stone to Shoulder?

Begin with a lighter, manageable stone or a sandbag to master the lapping and extension technique before moving to heavier atlas stones.

Should I alternate shoulders when performing this exercise?

Yes, alternating shoulders between repetitions or sets helps prevent unilateral strength imbalances and reduces asymmetrical strain on the back.

Related exercises