Stir the Pot
Primary
Core
Secondary
Shoulders
Equipment
Stability Ball
Difficulty
Intermediate
Type
Isometric
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The Stir the Pot is a compound isometric hold that primarily targets your core. Use for advanced core training.
Everything You Need to Know About the Stir the Pot
The Stir the Pot is a intermediate difficulty exercise that targets your Core and Obliques. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for advanced core training. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate to advanced for optimal results. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Stir the Pot work?
Primary
Secondary
Stabilizers
Step-by-step: Stir the Pot
- 1
Place forearms on a stability ball.
- 2
Get into a plank position.
- 3
Make small circles with your forearms.
- 4
Like stirring a pot.
- 5
Circle in both directions.
- 6
Keep core tight throughout.
What are the best tips for the Stir the Pot?
Very challenging core exercise.
Start with small circles.
Keep hips stable for optimal results.
Great anti-rotation work.
Mistakes to watch for on the Stir the Pot
Circles too big for optimal results.
Isometric holds like the Stir the Pot build strength at specific joint angles. This mistake changes the angle and reduces how hard your Core has to work. Lock into position and hold it.
Hips swaying - this is a common issue that reduces exercise effectiveness.
Losing hip position during the Stir the Pot shifts the loading pattern away from your Core and can compress your lower back. Stay planted and let your Core do the work.
Losing core engagement.
Without core engagement during the Stir the Pot, your spine loses its protective brace. Think about tightening your midsection as if someone were about to push you — maintain that tension through every rep.
Who should do the Stir the Pot?
Intermediate to advanced for optimal results.
How to Program the Stir the Pot
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 8-10 circles each way. Rest 60s.
What are good alternatives to the Stir the Pot?
Other Variations
- Large Circles
- Figure 8 Stir
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Stir the Pot — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Start with small circles.
- Keep hips stable.