Sots Press

Setup: Stand with feet shoulder-width apart, barbell on the shoulders, chest up, core engaged, sit in a full squat position.

Movement: From the full squat, press the barbell overhead until arms are fully extended while keeping balance in the squat. Return the bar to shoulders and maintain squat position.

Standards:

• Arms fully extended overhead
• Balance maintained in full squat
• Controlled press and return

Focus Points: Engage shoulders, core, and legs, maintain upright torso, avoid losing balance, control bar path.