Sots Press

Delts, triceps, traps, shoulder stabilizersBarbell

A behind-the-neck barbell press performed from the bottom of a deep squat. It demands high shoulder and hip mobility as well as balance, building the delts, triceps, traps, and full-body stabilizers.

How to do it

1Rest the barbell on your upper traps and drop into a deep, stable squat.

2Keep your torso as upright as possible without letting your heels come off the floor.

3Exhale and press the bar vertically overhead until your arms are fully extended.

4Lock out the weight overhead while maintaining your balance in the squat.

5Inhale and lower the barbell back to your traps under control.

Common mistakes

Rounding the back and leaning excessively forward, causing loss of balance.

Lifting heels off the ground, reducing your base of support and stability.

Pressing the bar forward at an angle instead of straight up along a vertical path.

Using heavy weight that prevents maintaining proper position.

Breathing

Inhale before pressing, briefly hold to stabilize your core, and exhale as you press the bar up.

Make it harder or easier

To make it easier, use a light technique bar or dowel and place small plates under your heels.

To make it harder, hold the bar locked out overhead for two seconds on each rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.