The Swiss Army Knife of Exercises… the Sots Press

The Swiss Army Knife of Exercises… the Sots Press

Why? What’s in it for you?

Isn’t the goal?… Creating an anti-fragile, strong, robust and mobile body so we fight father time and look as good as we can the longer we can:-)… Oh good I thought so;-)

One of the big attractions to “Functional FITness” is how you can get the most amount out of not only your workouts but out of each exercise. Sots press could be one that can give you the most bang for your buck. Think about the “Useable Mobility”–> (LINK) we discussed previously.

The Sots press is a viable training exercise for most athletes looking too…

  • Promote sound mobility and stability throughout the body.
  • Increase range of motion and control in the ankles, knees, hips, core, thoracic cavity, and shoulder girdle (are all requirements for strength and power exercises).
  • Enhance your resilience to injury and/or promote greater mobility to make a ton of other movements you do much easier.

Why Don’t We Do It More?

Simple. Because it’s CHALLENGING! This exercise is really only appropriate for those who have the mobility that allows the movement to be done without pain. While it will help improve mobility and posture you must be able to be in range for it to be effective and not harmful to the shoulders.

How to Do a Sots Press?

1. Unrack or clean the barbell/kettlebells into the front rack position, and descend into a squat.
2. While in the bottom of the squat, tighten you core and upper back, bringing your torso vertical.
3. When ready, drive through the load vertically with a rigid torso, allowing your hips to open, further allowing you to sit under the bar. Be sure to keep full contact with the feet on the floor.
4. With the load in the overhead position (barbell or kettlebells aligned behind the neck), stabilize, and then return the load to the front rack position.
5. Repeat for prescribed reps.

If you are unable to perform a sots press, then talk to your coach! We can help!!

The O-Board Says…

4 Rounds
200m Suitcase Carry
30 Weighted Step Up’s
60 sec Handstand Hold

Post by Chris; follow me on instagram @mr.cpm