The sots press or sotts press, named after Victor Sots (the weightlifting champion from Russia), is a core-building exercise that helps provide fantastic flexibility and strength. It will not just work your core muscles but also improve the mobility of the thoracic spine, shoulders, hips, and ankles.
Sots Press Benefits
While working out, the kind of movement in which the barbell is pressed overhead as well as in the bottom squat position has a significant impact on your back extension strength, trunk stability, and balance. The sots press is also beneficial for developing your skills in doing your overhead squats, pull-ups, and presses.
Sots Press Exercise Information
|Primary Muscle Worked||Shoulders|
|Secondary Muscles Used||Abdominals, hamstrings, lower and upper back, calves, triceps, traps|
|Alternative Exercises||Clean and Press, Handstand Push Ups, Standing Military Press, Kettlebell Push Press, Cuban Press|
Sots Press Instructions
- Using a clean-width grip, clean the barbell into a rack position.
- Keeping your back straight, sit into the bottom position of a squat.
- Press the barbell into the overhead position by locking your elbows securely, moving your head out of the way, and squeezing your shoulder blades aggressively.
- Hold this position for a few seconds before returning to your rack position. Make sure that the bar does not crash down on the shoulders.
- Let the bar touch your shoulders before you press it up again.
- Stand up after doing the desired number of reps.
Kettlebell Sots Press Instructions
- Clean a kettlebell into a rack position.
- Squat down low by bending your knees and keeping the back straight.
- When in the bottom position, press the kettlebell into overhead position by keeping your core muscles tight.
- Lower the kb and do the desired number of repetitions.
- Stand up and repeat the steps with the other arm.