May ’26 Movement of the Month: Sots Press
by Coach Aidan
This month’s movement of the month is the: Sots Press (press in snatch)
Most people, when performing an overhead squat or any form of snatch, struggle with
- The overhead position and
- The mobility of the catch (thoracic spine and hips),
so with this month, you’ll be attacking both of those with this drill.
Set Up:
Your feet should be in your typical squat stance (feet shoulder-width apart).
Hands in your wide snatch grip with the bar resting on your shoulders/traps.
How to Perform:
Once in your ideal setup, you’ll begin by lowering to the bottom of the squat. Once you’re there, engage your core to keep yourself rigid and in place so you prevent yourself from tipping over.
Begin by pressing the barbell overhead while staying at the bottom of the squat. The finish position will mimic your squat snatch.
Regressions:
Elevate your heels for assistance with mobility.
Sit to a 12” box and gradually move away from it as you build strength.
Sets and Reps:
Perform this movement 2x per week in 3-5 sets x 5 reps, with a 2-3 second hold overhead to increase your mobility in your thoracic spine, hips, and ankles.
