Home / Shoulder workouts / Sots Press (Press in Clean and Snatch): How to do, Benefits, Variations

Sots Press (Press in Clean and Snatch): How to do, Benefits, Variations

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

Exercise Type Strength
Skill Level Intermediate
Equipment Needed Barbell
Primary Muscle Worked Shoulders
Secondary Muscles Used Abdominals, hamstrings, lower and upper back, calves, triceps, traps
Mechanics Compound
Force Push
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.
Sots Press

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.
Kettlebell Sots Press

How to do Sots Press Video

Leave a comment

Your email address will not be published. Required fields are marked *

Subscribe To Our Newsletter

Join our subscribers list to get the latest news, updates and special offers delivered directly in your inbox.