The PB Stir the Pot is an advanced physioball plank variation in which the forearms perform small circular movements while maintaining a plank position. Although the predominant pattern is anti-extension, the instability of the physioball and the multidirectional nature of the movement simultaneously create significant anti-rotational and dynamic trunk-stability demands. The goal is not to create motion through the spine but to prevent the trunk from losing rigidity while the upper limbs continuously perturb the system. The exercise challenges the transverse abdominis, rectus abdominis, obliques, glutes and shoulder stabilizers, requiring continuous coordination between the shoulder girdle and pelvis. For these reasons, it represents one of the most comprehensive core-training variations for developing trunk endurance, force-transfer capacity and spinal control during complex movements and athletic activities.
Core Anti-Extension
PB stir the pot
Maintain a straight line from head to heels. Position the forearms in the center of the physioball. Brace the core and glutes before starting. Keep the ribs down and the pelvis neutral. Perform small and controlled circles. Keep the pelvis as stable as possible. Actively push the forearms into the ball. Breathe while maintaining full trunk tension.
Allowing the lower back to sag. Excessively rotating the pelvis. Making circles that are too large. Moving the physioball too quickly. Losing abdominal tension. Raising the hips excessively. Allowing the shoulders to collapse.
Forearms Plank - PB Forearms Plank - High Plank Shoulder Taps - KB High Plank Drag - PB Stir the Pot - Renegade Row - Long Lever Stir the Pot
Supine Brace - Dead Bug Hold - Kneeling Forearms Plank - Forearms Plank - PB Forearms Plank