Stuart McGill's favorite core move, and it earns the hype.
The point is to NOT move your spine. Resist the wobble, don't chase it.
The Stir the Pot isolates the Lower Back — no passengers. That makes it a clean tool for adding targeted lower back volume without extra fatigue.
The Stir the Pot primarily works the Lower Back.
Shorten the range or use an easier variation, and stop 1 to 2 reps before failure. Reps build fast when you train just shy of your limit.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
