Pot Stirrer (TRX / Suspension Trainer)
A rotational core exercise performed in a side plank position where the body moves in circular motions like stirring a pot, targeting obliques and rotational core strength.
Instructions
- Start in a side plank position with one forearm supporting your body and feet in TRX straps
- Keep your body in a straight line from head to heels
- Move your free arm in circular motions in front of your body, as if stirring
- Complete the prescribed reps on one side
- Switch to the opposite side and repeat
- Maintain core engagement and prevent hip rotation throughout
- Keep your lower body stable while your torso rotates
Tips
- Move slowly and deliberately for better core activation
- The circular motion increases rotational demands on the core
- Keep your hips stable and prevent dropping of the upper hip
- Focus on oblique engagement during the rotational movement
- Engage your shoulders and core to maintain alignment
- Perform the movement through a full, controlled range of motion
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Reps |
|---|---|---|
| Gain strength | 3 | 15 reps |
| Build muscle | 3 | 18 reps |
| Build endurance | 3 | 25 reps |