Kettlebell Sots Press
Description
The kettlebell Sots press is an advanced mobility exercise where you sit at the bottom of a full squat and press a kettlebell overhead from that position. It demands extreme shoulder, thoracic, ankle, and hip mobility simultaneously. It is named after Soviet weightlifter Viktor Sots.
Muscle Group
Equipment Required
Kettlebell Sots Press Instructions
- Clean a light kettlebell to the front rack position.
- Squat down to full depth — as deep as you can go. Stay at the bottom.
- From the bottom of the squat, press the kettlebell overhead to lockout.
- Keep your torso as upright as possible. Core braced hard.
- Lock out overhead with bicep near your ear.
- Lower the kettlebell back to the front rack while remaining at the bottom of the squat.
- Complete reps from the squat position, then stand up.
- Use very light weight. This is a mobility exercise first, a strength exercise second.
Kettlebell Sots Press Form & Visual
Kettlebell Sots Press Benefits
- Tests and builds extreme shoulder mobility
- Demands thoracic, hip, and ankle flexibility
- Improves overhead pressing position
- Builds core stability under mobility demand
- Named after Soviet weightlifter Viktor Sots
- Excellent mobility assessment
Kettlebell Sots Press Muscles Worked
- Anterior and lateral deltoid
- Triceps brachii
- Quadriceps (isometric squat hold)
- Core (heavy stabilizer)
- Upper trapezius
- Erector spinae
Kettlebell Sots Press Variations & Alternatives
- Barbell Sots Press
- Kettlebell Strict Press (standing)
- Dumbbell Overhead Squat
- PVC Sots Press (mobility drill)
- Z-Press
