STONE LIFTING TIPS

A Practical Guide to Training for Natural Stonelifting

Natural stonelifting is one of the oldest strength traditions in the world—raw, awkward, and unbelievably rewarding. But unlike barbell lifts, stones don’t move predictably. They force you to develop real-world strength: bracing, back tension, upper-body pulling power, and the ability to move with load.

This guide gives you a simple pathway to build the exact attributes that matter for lifting natural stones safely and powerfully.

Why Stonelifting Is Different

Stones challenge you in ways that barbells never do:

No handles → more upper-back tension and fingertip strength

Irregular shapes → constant micro-adjustments through hips and spine

Asymmetric loading → huge demand on obliques, hips, and mid-back

High friction loads → force production at weird angles

To prepare for this, you don’t need endless accessory work—you need specific strength trained through simple, brutally effective movements.

The 5 Key Strength Qualities for Stonelifting

And the exercises that build them:

Breaking Weight From the Floor

Mirrors the initial “hug and lift” on a stone

→ Deadlift → Zercher Deadlift

Locking In the Stone & Standing It Up

Stone lap, stone load, and stone to shoulder mechanics

→ Zercher good mornings, Zercher holds, heavy sandbag pickups

Upper-Back & Arm Flexion Strength

Hugging the stone tight, keeping chest high

→ Bent-over rows, false-grip rows, false-grip pull-ups

Carrying Awkward Loads

Most historic stones were lifted and carried

→ Farmers carries, sandbag carries, front rack carries

Grip & Forearm Bracing

Even with tacky, your hands and wrists work overtime

→ Thick grip holds, farmer handles, false grip work

The Stonelifting Builder Workout

This is a 2-day per week program. It will build stone-ready strength for beginners and intermediates.

Day 1

1. Deadlift to Zercher (preferred: from blocks or just below knee)

3 × 3-5

2. Zercher Good Mornings

3 × 6-8

3. Bent-Over Rows (strict)

4 × 5-8

5. Farmers Carries

3×20–40m

Day 2

1. Sandbag to Shoulder

4 × 1- 3/side

2. False-Grip Rows

3 × 6-10

3. False-Grip Pull-ups (assisted if needed)

3 × 3-6

4. Front Rack Carries (barbell, kettlebells or sandbag)

4 × 20–30m

5. Back Extension

3 × 10-15

How to Progress

Simple rules for simple strength:

1. Add 2.5–5 kg every 1–2 weeks on main lifts.

2. Extend carries by 5–10m when they feel controlled.

3. For rows and false-grip work, aim to add a rep before adding weight.

4. Log your workouts and refer to previous numbers.

5. Never sacrifice form for progress on numbers.

Technique Tips for Better Stone Lifting

FOR GENERAL ‘SETTING UP FOR A LIFT’ ADVICE - CLICK HERE

The Lap

* Sit back, not down

* Pull the stone into your sternum

* Relax the arms but clamp the stone with forearms

The Stand / Extension

* Drive hips first

* Chest high

* Imagine “squeezing the stone upward” rather than lifting it

The Carry

* Ribs down

* Small steps

* Keep elbows pinned

Why These Movements Work

Deadlift → Zercher replicates the real force curve of picking a stone.

Rows & false-grip work build the “crush and clamp” upper-body tension.

Carries build whole-body stability, breath control, and confidence.

This is the closest you can get to stonelifting without having a pile of stones in your gym.