Stir the Pot Exercise
The Stir the Pot Exercise is a great core exercise. It is also deceptively difficult. Read on to learn some of the benefits and the proper technique for this core exercise.
Stir the Pot Benefits
The Stir the Pot is a great exercise to improve core stability.
It is a few steps harder than a traditional plank. This exercise improves core endurance by forcing you to sustain a neutral spine and pelvic position while you incorporate dynamic movement through your upper body.
Core endurance is so important for athletic performance and function. Those with lower back pain often have good core strength but overall poor core endurance.
Working on core endurance with exercises like the Stir the Pot Exercise may play a role in preventing or relieving back pain.
Additionally, the Stir the Pot exercise forces you to train anti-extension, anti-rotation and anti-lateral flexion in one movement. This makes this exercise so good for core function that even spinal health expert Stuart McGill feels it is the single best exercise for the core.
Stir the Pot Muscles Worked
The Stir the Pot Exercise primarily works the core muscles.
- Rectus Abdominus
- Transverse Abdominus
- Internal Obliques
- External Obliques
The shoulders, glutes, quads and hip flexors are also involved to a lesser extent.
How to Perform the Stir the Pot Exercise
To perform the Stir the Pot Exercise, set up with your entire forearms on the stability ball. Pull your shoulders back and down, head into a neutral position, rib cage down.
Then set your first foot back, before setting your second foot. Feet should be about hip width or slightly wider. You should be on your toes throughout this exercise in a plank position.
Make sure you keep your back completely straight as you perform this exercise. Hips should be down. Your pelvis should be in a neutral position. Without losing tension, draw semi circles with your shoulders in a clockwise direction. Perform 5-6 reps before reversing into a counterclockwise position.
Draw circles with the shoulders while maintaining a neutral spinal position.
You MUST keep your spine neutral and produce movement only through your shoulder joints.
If you are unable to keep your spine straight with this exercise, try one of the exercises below.
Stir the Pot Alternatives
If you are not quite ready for the Stir the Pot exercise, you may try experimenting with another core exercise that achieves a similar effect. No exercise will quite compare, but here are some reasonable alternatives.
Long Lever Plank
Set up in a plank with your elbows underneath your forehead instead of the shoulders. Keep your back completely straight and your pelvis in a neutral position.
Stability Ball Roll Out
To be honest, this exercise is a very close alternative to the Stir the Pot exercise. Set up in a long arm plank with stability ball underneath quads. Slide forward and back while keeping a neutral spine position. Just like the Stir the Pot exercise, motion should only come from the shoulder joints.
How to Incorporate the Stir the Pot Exercise into your Core Workouts
Truthfully, this is a tough exercise to incorporate into your core workouts. You may want to start with just a few reps at a time.
For instance, you may start with 3 sets of 3 reps in both directions.
As you get stronger, you can work towards 3-4 sets of 6-8 reps each direction.
The Stir the Pot exercise should be performed at the end of the workout.
Final Thoughts
What do you think about this exercise? Let me know in the comments below.
