Sots Press Behind Neck
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The Sots Press Behind Neck is an advanced Olympic-lifting accessory where you press a barbell from behind the neck while holding a deep squat (Sots position). It builds overhead mobility, shoulder strength, and positional strength under the bar. Ideal for weightlifters and advanced trainees with excellent squat and shoulder mobility; requires a barbell and careful progression.
How to Perform Sots Press Behind Neck
- 1Unrack a light barbell onto the upper traps / rear shoulders with a snatch-width or slightly wider grip.
- 2Descend into a deep squat while keeping the torso upright and heels down—this is the Sots position.
- 3From the bottom, brace the core hard, then press the bar overhead until the elbows lock out, head through to a stable finish.
- 4Lower the bar under control behind the neck to the starting rack on the traps while staying in the squat.
- 5Complete the set, then stand to rack the bar.
- 6Key form tips: Use light loads; prioritize upright torso and locked knees at the bottom; only attempt with adequate shoulder and ankle mobility. Common mistakes: rising out of the squat to press, excessive forward lean, or using too much weight.
