Stir the Pot for BJJ
Stir the pot is a stability ball plank variation where you make small circles with your forearms. The circular motion creates constant shifting resistance that challenges the core from every angle. This multi-directional core exercise builds the dynamic stability needed during live grappling.
✓ Step-by-Step Instructions
- 1 Place your forearms on a stability ball in a plank position.
- 2 Set your feet shoulder-width apart for stability.
- 3 Brace your core as hard as possible.
- 4 Make small clockwise circles with your forearms.
- 5 Keep your hips and torso rigid while only your arms move.
- 6 Complete circles in one direction, then reverse.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Builds multi-directional core stability for maintaining position against unpredictable forces from a grappling opponent. The constant adjustment trains the reactive core stability needed in live training.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Making circles too large losing core control
- ⚠ Hips swaying with the arm movement
- ⚠ Not bracing the core hard enough
- ⚠ Moving too fast
🔄 Variations
- → Large circles
- → Alphabet stir the pot
- → Single-leg stir the pot
- → Figure-eight stir the pot
Track Your Stir the Pot Progress
Log your core training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Stir the Pot help my BJJ game? ▼
Builds multi-directional core stability for maintaining position against unpredictable forces from a grappling opponent. The constant adjustment trains the reactive core stability needed in live training.
What equipment do I need for the Stir the Pot? ▼
You will need: stability ball. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Stir the Pot? ▼
The Stir the Pot is rated 3 out of 5 in difficulty. This is an intermediate exercise. Make sure you have a solid foundation in basic movements before attempting it.