The “Atlas lift” is a strength-training exercise popularized by Eric Kim, which involves lifting a heavily loaded barbell from a squat rack. Unlike traditional squats or deadlifts, the goal of the Atlas lift is not to perform a full lift or squat but rather to lift the barbell off the rack, even if only by a small amount. Here’s a basic guide on how to perform the Atlas lift:
Steps to Perform the Atlas Lift:
- Setup:
- Place a barbell on a squat rack at about shoulder height. Load the barbell with as much weight as you can handle safely. The goal is to push the limits of what you can lift, so start with a high weight and incrementally increase it over time.
- Stance:
- Stand under the barbell with your feet shoulder-width apart. Position yourself so that the bar rests on your traps, similar to the starting position for a back squat.
- Grip:
- Grip the barbell firmly with both hands, slightly wider than shoulder-width apart. Your grip should be secure, but the focus is more on the lift itself rather than holding the bar for an extended period.
- Lift:
- Engage your core and legs. The primary movement involves lifting the barbell straight up off the rack. Even if you lift it just a fraction of an inch or hold it for a brief moment, that’s considered a successful Atlas lift. The key is to gradually increase the weight over time.
- Safety:
- Since this lift involves very heavy weights, always use a squat rack with safety bars in place. Ensure that you have spotters or perform the lift in a safe environment to avoid injury.
- Frequency:
- Eric Kim suggests attempting this lift every 3 to 5 days, depending on how you feel. It’s crucial to listen to your body and avoid overtraining.
- Recovery:
- Focus on recovery by getting enough sleep (8-12 hours as recommended by Kim) and maintaining a high-protein diet, particularly after lifting.
Important Considerations:
- The Atlas lift is an advanced exercise, and it’s crucial to prioritize safety. Beginners should focus on building foundational strength before attempting such heavy lifts.
- Due to the extreme nature of this lift, it might not be suitable for everyone. Consult with a fitness professional before attempting.
For more detailed information on Eric Kim’s approach to the Atlas lift, you can visit his blog posts here and here oai_citation:2,HOW DID ERIC KIM LIFT 1,000 POUNDS? – ERIC KIM oai_citation:1,ERIC KIM 1000 POUND ATLAS LIFT – ERIC KIM.