Sots Press with Limited Mobility
Adding upward momentum on the bar to help get it through the tightest and weakest range can allow athletes unable to press strictly to do similar exercise and still get much of the benefit.
Notice that I’m also using the legs to help bring the bar back down through that lowest range, just like lowering a jerk.
Make sure you’re focused on squeezing your shoulder blades together from start to finish—this isn’t just getting them into the ideal position, but it’s making this a more effective mobility exercise.
Use just enough leg drive and push under to get a smooth, pain-free movement, and reduce the leg contribution over time as your mobility improves (because you’re doing the appropriate mobility work along with this, of course).
3-4 sets of 3-5 reps before snatches (or as part of your warm-up even on non-snatch days) will help move you toward a strict press in snatch and a better receiving position.
Also: Sots press really refers to a jerk-grip press from the front in squat—named for Viktor Sots, who was known for doing them with huge weights. But the name gets used so commonly now for the snatch version, it’s hard to not use it for content about the exercise. Please forgive me.
Notice that I’m also using the legs to help bring the bar back down through that lowest range, just like lowering a jerk.
Make sure you’re focused on squeezing your shoulder blades together from start to finish—this isn’t just getting them into the ideal position, but it’s making this a more effective mobility exercise.
Use just enough leg drive and push under to get a smooth, pain-free movement, and reduce the leg contribution over time as your mobility improves (because you’re doing the appropriate mobility work along with this, of course).
3-4 sets of 3-5 reps before snatches (or as part of your warm-up even on non-snatch days) will help move you toward a strict press in snatch and a better receiving position.
Also: Sots press really refers to a jerk-grip press from the front in squat—named for Viktor Sots, who was known for doing them with huge weights. But the name gets used so commonly now for the snatch version, it’s hard to not use it for content about the exercise. Please forgive me.
