Sots Press
Quick Information
Category
Power
Difficulty
Advanced
Equipment
Barbell, Bumper Plates
Primary muscle group
Deltoids, Trapezius
Secondary muscle groups
Quadriceps, Erector Spinae, Triceps Brachii
Movement pattern
Overhead Press from Bottom of Squat
Training goal
Mobility
Sport
Olympic Weightlifting, General Athletic Development, Football, Rugby, Sprinting, Basketball
Overview
Purpose. Develop thoracic extension, shoulder flexion and squat depth simultaneously.
How it fits the system. An advanced-level overhead press from bottom of squat entry in the Power section, programmed to develop mobility. Related work in the library: Dumbbell Clean and Jerk and Tall Snatch.
Primary muscles
Deltoids, Trapezius
Secondary muscles
Quadriceps, Erector Spinae, Triceps Brachii
Movement pattern
Overhead Press from Bottom of Squat
Equipment
Barbell, Bumper Plates
Difficulty
Advanced
How to Perform
- Squat to full depth with the bar on the shoulders (front rack or back rack).
- Keep the torso as upright as possible and the chest tall.
- Press the bar to a locked overhead position without leaning.
- Lower under control and repeat, staying in the bottom.
Coaching Cues
- "Elbows in, chest tall."
- "Press behind the ears."
- "Stay in the hole."
Common Mistakes
- Leaning forward to press.
- Using loads that force a compensation.
Progressions & Regressions
Progressions
Add small load increments; a dowel or empty bar is often the correct starting point.
Regressions
Tall-kneeling press, or an overhead squat hold.
When to Use It
When to use
Mobility and positional work before or after the main lift.
When not to use
Knee, hip or shoulder pain in the deep position.
Programming
5–8 reps, 2–3 sets, very light load, 60–90 seconds rest.
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