Barbell Sots Press
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Barbell
This is a technical lift, best learned under a coach’s eye before loading heavy.
HOW TO PERFORM
- Take the bar in the front rack or a snatch grip behind the neck and squat all the way to the BOTTOM.
- Stay in the bottom of the squat with the torso as upright as you can and the heels flat.
- Press the bar to lockout overhead from that position, without standing up at all.
- Lower it back to the shoulders, still at the bottom, then either stand between reps or stay down for the whole set.
FORM TIPS
- A mobility test as much as a press: it needs a deep squat, an upright torso and full overhead range at once. Start with an empty bar or a broomstick, and expect it to stay very light.
TARGET MUSCLES
Primary
- Shoulders
Secondary
- Triceps
- Traps
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.