Sots Press

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Start in the bottom of a deep back squat with the barbell resting on your upper back in a wide snatch grip.
• Keep your torso as upright as possible and engage your core to stabilize your position.
• Press the barbell straight up overhead, keeping your path vertical without leaning forward or rising from the squat.
• Lock out the elbows fully over your mid-foot, then control the descent back to your upper back.

Common mistakes

• Allowing the chest to collapse forward, which ruins shoulder mobility and makes the press impossible.
• Rising up out of the squat as you press the weight, which defeats the purpose of the exercise.
• Letting the bar drift forward, putting excessive strain on the shoulder joints and lower back.

Frequently asked questions

Why is the Sots press considered an extremely difficult exercise?

It requires a rare combination of deep squat hip mobility, thoracic spine extension, and active shoulder mobility under load.

Can I perform the Sots press with a clean grip?

Yes, but the snatch-grip version is more common as the wider grip requires slightly less shoulder mobility to press from the bottom of the squat.

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