Spartan race atlas carry

Here’s the thing about the Spartan Race atlas carry obstacle… it’s really tough. Especially, if you’ve never lifted an atlas stone before.

There’s no way around it: You need to have a high degree of physical strength to complete this obstacle. But if you’re not a bigger person who can easily sling 100-pound stones around, don’t panic. 

I first encountered the atlas carry near the end of the SoCal Spartan Sprint (5k). It was one of the final obstacles before running up a big hill to cross the finish line.

The sun was almost directly above my head, and I was completely spent from the bucket carry, sled pull, and monkey bars that came before it. The last carry was the final obstacle standing between me and the barbed wire crawl to wrap up the race.

I watched as guys much bigger than me struggled to pick the stone up. As I watched, I noticed none of them were using proper technique. Even though I had never done the atlas carry, even in training, I remembered my CSCS exam prep material, which demonstrated the proper way to pick up a heavy stone. 

I figured now is as good a time as any to learn how to do it. 

If you’ve never seen the atlas carry, it involves picking up a 100 lb stone (75lb for females), carrying it about 10 yards, walking around a flag, and dropping it back at the starting point. I learned that day that picking it up is the hardest part. Picking up a heavy stone ball is a foreign movement for most of us. Myself included.

It took every ounce of strength I had left, but I got the stone into my lap. I pressed it against my stomach and held on for dear life as I made my way to the flag on the opposite side of the narrow field.

After rounding the flag, I focused on my breathing as I walked the last few steps. After dropping the stone, I paused for a minute to take stock of what I had just done.

That’s what Spartan races are all about. Exposing yourself to challenging situations outside of your comfort zone. It’s important to celebrate the moments in which you conquer those situations.

The atlas carry won’t be easy, but you didn’t sign up for a Spartan race because you wanted easy.

So, let’s take a look at exactly how Spartan wants you to complete this obstacle.

Spartan 2024 Rules of Competition

“a) Competitor Instructions 

1. Pick up a stone from the designated male or female area. 

2. Carry the stone past the set of flags placed opposite the starting point. 

3. Turn around and return the stone to the ground at the starting point. 

b) Failure Modes 

1. Inability to complete the designated course as outlined with the stone. 

2. Failure to return the stone to the starting point. 

c) Additional Notes 

1. A competitor may put the stone down on the ground during an attempt; however, they may not roll it or allow it to roll. 

2. If the stone is placed down or accidentally dropped, it must be picked up again at exactly the same spot. If the stone inadvertently moves after being placed down or accidentally dropped, it must be returned to exactly the same spot and picked up before the competitor may continue forward progress again.

3. All competitors must start behind the flag at the designated starting point.” – Spartan Rulebook” – Spartan Rulebook

Now let’s look at my favorite strategy for picking up the stone. The Strongman way.

How to Pick Up the Stone

Be race day ready with these simple atlas stone obstacle steps.

1. Position the stone between your feet. Take a stance slightly wider than shoulder width. Your feet should be in line with the middle of the Atlas stone.

2. Grip the stone from the bottom with your hands placed along its centerline. Squeeze the stone with a tight grip.

3. Pick the stone up like you are doing a deadlift until it is above your knees. Once the stone crosses your knees, sit down, placing the stone on your quads.

4. Reposition your hands around the stone across the horizontal centerline like you’re hugging it. Extend your knees and hips to stand up.

5. Adjust hands if needed. Pull the stone into your torso as you walk forward. Keep your shoulders back and grip tight. Try not to hunch over, as the stone can pull you down, causing you to drop it.

Here’s a good demo from Tom Stoltman:

If you don’t have an atlas stone of your own to practice with, it’s okay. There are a few exercises you can do to help prepare.

Exercises to Train for the Spartan Race Atlas Carry

Below are two of my favorite exercises to use when training for the atlas carry. These exercises will also help prepare you for other Spartan obstacles on the course.

The first exercise is the deadlift, which is similar to the first portion of the atlas stone lift. 

Deadlift

The deadlift is the ultimate power production exercise.

Deadlifts are great for obstacle course racers because they develop full-body power and strengthen the hamstrings, glutes, lower back, and grip, all essential components of OCR performance.

Allan Thrall has a great 5 step demo of the deadlift:

How to Do the Deadlift

Place the barbell on the ground with equal plates on each side to perform the deadlift.

• Place your toes just under the bar about shoulder-width apart. Toes slightly angled outward.
• Grip the bar outside your toes using an overhand or over/under grip.
• Bend down so your butt is close to the ground, and your back is straight, chin up, eyes forward. Imagine there is pressure accumulating beneath your heels.
• Stand up, bringing the hips forward and keeping your back straight. That imaginary pressure bursts through your heels and drives you upward, using your glutes and hamstrings to pull.
• Don’t pull with your hands. Your hands are just hooks that allow your lower body to move the bar upward.
• Pause at the top of the movement, keeping your body flexed into position. Slowly lower the weight down the front of your body by driving the hips back.

Farmer’s Carry

The farmer’s carry involves the coordination of multiple body regions, including the core, hips (gluteus medius), wrists, arms, lats, shoulders, traps, spine, and legs.

How to Perform a Farmer’s Carry

Performing a farmer’s carry is about as simple as it gets.

• Find two weights of equal poundage, like kettlebells, dumbbells, or plates. Hold a weight in each hand. Adjust your posture as you would when trying to stand up straight. Keep your eyes forward, chin up. Then, walk at a comfortable pace.
• Keep your core tight as you move forward and your shoulders down and back. Let your arms, shoulders, core, and legs do the work. If your neck tightens, put the weight down and give yourself a break or reduce the weight.
• Designate a start point and endpoint. You will carry the weight from end to end. This is one set.

Other exercises you can incorporate to help prepare for the atlas carry include zercher squats, sandbag carries, and kettlebell cleans.

Now you’re ready to carry the stone, conquer the spear throw, and crush those Spartan race obstacles.

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