Elite Physique The New Science of Building a Better Body

Stir the Pot
ANTI-ROTATION
The stir the pot exercise is a simple way to strengthen the anti-rotation muscles using
nothing but a Swiss ball. This exercise increases stability strength around the lumbar
spine while minimizing stress on the spinal discs.
HOW TO DO IT
1. Start in the plank position with your elbows directly below your shoulders and
resting on a Swiss ball (see figure a).
2. Brace your abs, squeeze your glutes, and then slowly move your elbows clockwise
using the largest arc of motion possible without moving your torso or hips (see
figure b). Then slowly move your elbows counterclockwise through the largest
range of motion.
3. Continue alternating between clockwise and counterclockwise movements.
a
b
ADVANTAGE
This exercise strengthens the core’s anti-rotation muscles while sparing the lumbar
spine.
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COACHING CUES
• Keep your chin tucked to reduce neck strain.
• The pelvis and trunk should not move during the exercise.
• To make it more challenging, make larger circles in each direction.