What equipment do you need for the barbell sots press?

You need barbell to do the barbell sots press.

What is a good barbell sots press?

For men, a good barbell sots press is about a 152.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 72.5 lb and elite lifters pass 247.5 lb. For women, the standards run from about 32.5 lb to 142.5 lb. The tier table above lists every rank from Bronze to Champion.

Shoulders · Barbell

Barbell Sots Press

How to do the barbell sots press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Barbell
Difficulty: Advanced
Logged as: Weighted reps
Movement: Vertical Press
Mechanic: Compound

Find more:Shoulders exercises Barbell exercises

How to do it

Hold the weight at shoulder level with your elbows under your wrists. Brace your core and press the weight overhead until your arms are fully extended. Lower the weight back to your shoulders in a controlled manner.

1Clean the bar to your shoulders and sit into a full squat, then press the bar overhead while staying in the squat; you should feel your shoulders, triceps, and core working hard
2Keep your chest up and elbows under the bar as you press
3Maintain balance and tension in your legs while pressing overhead

Common mistakes

Don't let your knees cave inward or your heels lift during the press
Avoid leaning forward or letting the bar drift in front of you
Don't rush; stabilise your position before pressing

Muscles worked

The barbell sots press mainly works the front delts, triceps, upper abs, and side delts, with the forearms, upper chest, upper traps, and lower abs assisting.