The Sots press is an overhead press variation, usually performed from a front-squat position with an Olympic Barbell Set (although it can be performed with dumbbells or kettlebells). Performing this lift requires high levels of mobility, strength and stability in the shoulders, thoracic spine, ankles and core, as well as demanding excellent mind-muscle connection, balance and technique. The Sots press is often used as a warm-up or mobilising aid for Olympic lifters and helps practice receiving the bar in a deep-squat, overhead position.
So how did it get its name? Viktor Sots was a high-level Olympic weightlifter, who achieved European and World titles in the early 1980s. He was noted for performing his jerk movements in the form of a ‘squat jerk’, a movement rarely seen around that time and one that requires immense strength, extreme mobility levels and excellent positional awareness. He would frequently perform presses from the squat position in training, and built a legacy around it, hence the name “Sots press”.
Step By Step Guide to the Sots Press
• Start by warming up and focus on mobilising the hips, thoracic spine, shoulders, and ankles (a resistance band is a great choice for this).
• Start light - this is a movement that takes some time to master - so start with an empty 7ft Olympic Barbell (or a technique bar if you have one).
• Begin like a front squat - approach the bar, elbows up, hands just outside of the shoulders, and walk the bar out in a front rack position with your feet roughly hip-width apart.
• Create a shelf, hold your elbows up, with the bar resting on your fingertips and squat down with control.
• Once you reach depth and are stable, press the bar upwards, extending through the full range of movement to lockout. Return the bar slowly to the front rack position and repeat for as many reps as necessary.
What are the Benefits of the Sots Press?
• Increased mobility in the shoulders, hips and thoracic spine.
• Strength gains primarily in the upper back, shoulders, core and trunk, but also in the legs as a by-product of the front-squat position.
• Improvements in positional awareness, co-ordination, balance and mind-muscle connection.
• Increased strength and control in stabilising and secondary muscles in the overhead position, such as the lats, teres muscles, traps and rhomboids.
• Teaches discipline and patience in pressing movements - you really shouldn’t rush a Sots press.
Who is the Sots Press Suitable For?
This is a specialised, advanced exercise. Whilst anyone who is fit and has reasonable levels of co-ordination could attempt the Sots press, it is a challenging lift more squarely aimed at those with solid baseline strength and mobility, or those looking to build strength in Olympic lifting movements, most notably the snatch. The demanding co–ordination and mobility requirements make it great for those looking for a challenging way to build overhead strength, control and stability.
The Sots press provides an excellent training tool if you are looking for something to challenge and build on your mobility, strength and control in the overhead position, whilst engaging the trunk, legs and core. It delivers the foundations of a pressing movement that requires patience, co-ordination and stability on another level when it comes to this type of lifting. If you are fit and able, and have good mobility, why not give this a go to add some extra challenge to your routine?
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Tags: Equipment > Bars & Weight Plates ; Exercise Type > Strength
