Stone Carry

Embrace the rock — primal strength training with an awkward, shifting stone that builds crushing grip, core stability, and mental fortitude

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⚡ Quick Reference

Aspect	Details
Pattern	Carry (Bear Hug)
Primary Muscles	Forearms, Core
Secondary Muscles	Biceps, Shoulders, Traps, Lats
Equipment	Atlas stone or natural stone
Difficulty	⭐⭐⭐ Advanced
Priority	🔵 Supplementary

Movement Summary

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🎯 Setup

Starting Position

1. Stone position: Pressed against chest/sternum, bear hug grip
2. Grip: Arms wrapped around, fingers interlocked if possible
3. Stance: Feet hip-width, knees slightly bent
4. Core: Maximally braced against weight
5. Posture: Chest up, spine neutral (slight extension acceptable)
6. Head: Neutral or slightly up

Loading the Stone

Step	Action	Cue
1. Approach	Squat down, wrap arms around stone	Get low, chest to stone
2. Lap	Pull stone to lap/thighs	Strong pull, use momentum
3. Stand	Extend hips/knees to stand with stone	Drive through heels
4. Secure	Pull stone high to chest	Bear hug tight

Setup Cue

"Hug the stone like it owes you money — tight grip, chest proud"

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🔄 Execution

The Movement

🔝 Starting Position

What's happening: Stone secured at chest in bear hug, ready to walk

1. Stone pressed against chest/sternum
2. Arms wrapped around, fingers interlocked or gripping own wrists
3. Core maximally braced
4. Weight over midfoot, ready to step

Feel: Entire upper body engaged, grip fighting slipping, core braced hard

🚶 Walking

What's happening: Walking while maintaining stone position and fighting slippage

1. Take short, controlled steps
2. Stone constantly tries to slip — adjust grip continuously
3. Lean back slightly to counterbalance weight
4. Breathe in rhythm, maintain brace

Tempo: Steady pace, ~1-2 seconds per step

Feel: Forearms burning, core working hard, biceps engaged, constant fight against stone slipping

🤝 Grip Management

What's happening: Continuously adjusting to prevent stone from slipping

1. Stone is round/awkward — wants to slip down
2. Squeeze harder when feeling slippage
3. Readjust hands/wrists as needed
4. Pull stone up to chest if it drops

Common error here: Letting stone slip down to waist — keep pulling up to chest.

🏁 Finishing

What's happening: Safely lowering stone after completing distance

1. Stop walking, establish stable stance
2. Control stone down to lap/thighs
3. Squat down, roll stone to ground
4. Never drop from chest height

Feel: Controlled descent, maintaining tension, careful placement

Key Cues

Primary Cues

• "Bear hug tight" — maximum squeeze on stone
• "Chest proud" — lean back slightly
• "Fight the slip" — constantly adjust grip
• "Short steps" — controlled, deliberate walking

Distance Guide

Goal	Distance	Sets	Load	Notes
Strength	10-30m	4-5	Heavy	Grip near failure by end
Hypertrophy	20-40m	3-4	Moderate-Heavy	Feel everywhere
Endurance	40-60m+	2-3	Moderate	Sustained carry

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Forearms/Grip	Crushing grip to prevent stone slipping	██████████ 95%
Core/Abs	Anti-extension, maintaining posture under load	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Biceps	Assists grip, pulls stone to chest	████████░░ 75%
Shoulders	Supports stone position	███████░░░ 70%
Upper Back/Traps	Pulls stone tight to chest	███████░░░ 65%
Lats	Assists pulling stone in	██████░░░░ 60%

Stabilizers

Muscle	Role
Obliques	Resists rotation from stone shifting
Glutes	Hip stability during walking
Rotator Cuff	Stabilizes shoulders

Unique Benefit

Stone carries build crushing grip strength unlike any other exercise — the round, smooth surface constantly tries to slip, forcing maximal grip engagement throughout. This transfers directly to real-world strength.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Letting stone slip down	Stone drops to waist/hips	Less chest height, arm exhaustion	Keep pulling up to chest
Walking too fast	Loss of control	Dropped stone, injury risk	Short, controlled steps
Rounded back	Spine flexion	Back injury risk	Chest up, lean back slightly
Not bracing core	Spine extension	Lower back strain	Maximal brace before lifting
Dropping stone	Uncontrolled release	Foot injury, broken stone	Always control to ground

Most Common Error

Letting the stone slip down to waist level — this happens when grip fatigues. When the stone slips, either reset it to chest or stop the set. Don't carry it at waist level.

Self-Check Checklist

• Stone pressed against chest, not dropping
• Arms wrapped tight, fingers interlocked
• Core maximally braced
• Chest up, slight backward lean
• Controlled walking pace

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🔀 Variations

By Position

Bear Hug (Standard)

Variation	How	When to Use
Chest Height	Stone at sternum	Standard approach
High Pull	Stone pulled as high as possible	Maximum difficulty

Other Positions

Variation	How	Emphasis
Shoulder Carry	Clean stone to shoulder	Unilateral, different grip demand
Zercher Style	Stone in elbow crooks	Less grip, more elbow stress

By Load

Target	Variation	Change
Lighter	50-100 lbs	Learning technique, longer distance
Moderate	100-200 lbs	General training
Heavy	200-300+ lbs	Pure strength, shorter distance

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📊 Programming

Distance/Load by Goal

Goal	Sets	Distance	Load	Rest	Notes
Strength	4-5	10-30m	Heavy	2-3min	Grip near failure
Hypertrophy	3-4	20-40m	Moderate-Heavy	90-120s	Full body burn
Grip Endurance	2-3	40-60m+	Moderate	60-90s	Sustained effort

Workout Placement

Program Type	Placement	Rationale
Strongman	Primary event	Main competition lift
Grip training	Primary	Specialized grip work
Full body	Finisher	High-effort metabolic finish
GPP	Supplementary	Real-world strength

Progression Scheme

How to Progress

When you can complete your target distance without the stone slipping down, increase weight by 10-20 lbs or add 10m to distance. Grip is usually the limiting factor.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Sandbag Bear Hug Carry	Build base strength before stone
Lighter Stone	Learn technique
Keg Carry	Similar but with handles

Progressions (Harder)

Exercise	When Ready
Heavier Stone	Current weight feels manageable
Longer Distances	Grip holds up
Stone to Shoulder	Want next-level challenge

Similar Exercises

Alternative	When to Use
Sandbag Carry	No stone available
Keg Carry	Want similar awkward object
Farmers Carry	Want stable bilateral load

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Bicep tendon issues	High bicep loading	Avoid or use very light stone
Lower back problems	Anti-extension stress	Master proper brace first
Weak grip	Stone slips and drops	Use lighter stone, shorter distance

Stop Immediately If

• Sharp pain in biceps, back, or shoulders
• Stone starts to slip and you can't recover
• Loss of core brace
• Dizziness or loss of balance

Safe Loading/Unloading

1. Loading: Squat low, bear hug, lift to lap, then stand and pull to chest
2. During: Maximal grip tension, core brace, short controlled steps
3. Unloading: Stop walking, lower to lap, squat down, roll to ground — NEVER drop from chest

Foot Safety

Keep toes clear when lowering stone. Rolling stones can crush feet. Always use controlled descent.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Wrist	Grip stabilization	Neutral hold	🟡 Moderate
Elbow	Flexion to hold stone	~90-120°	🟡 Moderate
Shoulder	Stabilization, adduction	Moderate	🟡 Moderate
Spine	Anti-extension	Maintain neutral	🟠 High
Hip	Walking gait	Normal ROM	🟢 Low

Joint-Friendly Tips

If biceps feel strained, use lighter stone. If back hurts, check your brace and consider reducing load.

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❓ Common Questions

What weight stone should I start with?

Start with 50-75 lbs to learn the technique and build base grip strength. Progress to 100-150 lbs for regular training. Advanced lifters use 200-300+ lbs for strength work.

Where can I get an atlas stone?

Buy from strongman equipment suppliers, make your own with concrete/molds, or find natural stones at landscaping yards. Natural river rocks work great.

My grip gives out before anything else. Is that normal?

Yes — grip is almost always the limiting factor on stone carries. This is the point. Build your grip gradually and it will improve dramatically.

Should I use tacky (sticky substance)?

For training, avoid tacky — you want to build real grip strength. For competition, tacky is often allowed and helps significantly.

The stone keeps slipping. What am I doing wrong?

Ensure you're pulling the stone as high as possible to your chest, wrapping arms tightly, and maintaining constant squeeze. If it still slips, use a lighter stone until grip improves.

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📚 Sources

Biomechanics & Muscle Activation:

• McGill, S. (2015). Low Back Disorders — Tier A
• Strongman training protocols — Tier C

Programming:

• Starting Strongman — Tier C
• Stone lifting traditional practices — Tier C

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For Mo

When to recommend this exercise:

• User wants to build elite grip strength
• User has access to atlas stone or natural stone
• User is training for strongman
• User wants primal, badass training

Who should NOT do this exercise:

• Acute back injury → Wait for recovery
• Bicep tendon issues → High risk of strain
• Complete beginners → Build base strength first with farmers carries

Key coaching cues to emphasize:

1. "Bear hug tight to chest"
2. "Fight the slip — constant squeeze"
3. "Control the stone — never drop it"

Common issues to watch for in user feedback:

• "It keeps slipping" → Lighter stone, pull higher to chest, stronger squeeze
• "My biceps hurt" → Could be normal fatigue or strain — check form, reduce load
• "My back hurts" → Ensure proper brace, chest up, slight backward lean

Programming guidance:

• For strongman: Primary event training, 4-5 sets of 10-30m
• For grip: Finisher work, 2-3 sets to grip failure
• Progress when: Can complete distance without slippage

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Last updated: December 2024