What equipment do you need for the kettlebell sots press?

You need kettlebell to do the kettlebell sots press.

What is a good kettlebell sots press?

For men, a good kettlebell sots press is about a 77.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 32.5 lb and elite lifters pass 132.5 lb. For women, the standards run from about 15 lb to 67.5 lb. The tier table above lists every rank from Bronze to Champion.

Shoulders · Kettlebell

Kettlebell Sots Press

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

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

Find more:Shoulders exercises Kettlebell 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.

1Stay deep in your squat and press the kettlebell overhead so you feel your shoulders and triceps working while your core stabilises
2Keep your torso upright and engage your glutes to maintain balance as you press
3At the top, your biceps should be by your ears and you should feel a strong shoulder burn without leaning forward

Common mistakes

Don't let your knees cave inward or your heels lift off the floor during the press
Avoid overarching your lower back; brace your core to keep your spine neutral
Don't let one arm dominate or twist your torso, press evenly and stay square

Muscles worked

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