What is Snatch Sots Press?
The Snatch Sots Press is an exercise that is commonly used in Olympic weightlifting training programs to improve upper body and shoulder mobility, stability, and strength. It involves pressing a barbell overhead while in the bottom position of a squat, with the bar resting on the back of the shoulders.
Creators of this exercise are the World champion – Viktor Sots and his coach Pyotr Alaev. When they came up with this exercise more than 35 years ago, they never thought it would become one of the most popular exercises. In fact, it's the press from behind the neck with a snatch grip in the deep squat. There are different variations – power and technical. But in both cases, one goal is pursued – improve the squat position, as well as strengthen and increase the shoulder joint mobility. This exercise is great for athletes of all levels and included in the training process at all phases of preparation.
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How To Perform Snatch Sots Press?
Here are the steps to perform the Snatch sots press:
Start by standing with your feet shoulder-width apart and the barbell resting on the back of your shoulders. Your hands should be gripping the barbell slightly wider than shoulder-width apart.
Lower yourself into a deep squat, making sure to keep your chest up and your knees tracking over your toes.
Pause briefly in the bottom position of the squat, keeping your torso upright and your knees bent.
From this position, press the barbell up overhead, extending your arms fully and keeping your core engaged.
Lower the barbell back down to the starting position on your shoulders, and then stand back up to the starting position.
Repeat for the desired number of repetitions.
The Snatch seated Sots press is a challenging exercise that requires significant upper body and shoulder mobility and strength, as well as core stability and leg strength. It can be used as part of a warm-up or as a supplemental exercise in an Olympic weightlifting program to improve overall athletic performance.
What muscles are working in Snatch Sots Press?
The Snatch Sots Press is a compound exercise that works several muscles in the upper body, core, and lower body. Here are the main muscles worked during the Snatch Sots Press:
The primary muscles targeted during the Snatch Sots Press are the shoulders, specifically the deltoids. This exercise can help improve shoulder mobility and stability, as well as overall upper body strength.
The triceps are also involved in the pressing portion of the exercise, working to extend the arms and lift the weight overhead.
The Snatch Sots Press requires significant core stability to maintain proper form and balance during the exercise. The abdominals and lower back muscles are particularly important for maintaining a strong, stable core.
Glutes and Legs
Although the Snatch Sots Press is primarily an upper body exercise, the deep squat position engages the glutes and legs as well. This can help improve lower body strength and mobility, and contribute to overall athleticism.
Overall, the Snatch Sots Press is a challenging exercise that targets multiple muscle groups at once, making it an effective way to build upper body strength and improve overall athleticism. It's important to use proper form and gradually increase the weight as strength and mobility improve to avoid injury and maximize the benefits of the exercise.
Snatch Sots Press Benefits for Olympic Weightlifters
The Snatch Sots Press is a complex exercise that can provide several benefits to Olympic weightlifters, including:
The Snatch Sots Press requires a high degree of flexibility in the shoulders, hips, and ankles. By performing this exercise regularly, weightlifters can improve their range of motion, which can help them perform better in other lifts.
The Snatch Sots Press requires a significant amount of stability and mobility in the shoulders, upper back, and hips. This exercise can help improve overall mobility, making it easier for weightlifters to move more efficiently and effectively during their lifts.
Enhanced Shoulder Strength
The Snatch Sots Press places a significant emphasis on the shoulders, specifically the rotator cuff muscles. These muscles are responsible for stabilizing the shoulder joint, which is essential for Olympic weightlifters who perform overhead lifts.
Increased Core Strength
The Snatch Sots Press requires a significant amount of core strength to maintain proper form and stability throughout the movement. By incorporating this exercise into their training regimen, weightlifters can improve their core strength, which can help them perform better in other lifts.
Improved Balance and Coordination
The Snatch Sots Press requires a high degree of balance and coordination, as weightlifters must maintain a stable position while performing the movement. By practicing this exercise regularly, weightlifters can improve their balance and coordination, which can help them perform better in other lifts and athletic activities.
Main Mistakes In Snatch Sots Press
The Snatch Sots Press is a challenging exercise that requires proper technique and form to perform correctly. Some common mistakes to avoid when performing the Snatch Sots Press include:
Lack of Flexibility
The Snatch Sots Press requires a high degree of flexibility in the shoulders, hips, and ankles. If you don't have sufficient flexibility in these areas, you may struggle to maintain proper form during the exercise.
Maintaining proper posture is essential when performing the Snatch Sots Press. If you hunch your shoulders or round your back, you may place unnecessary stress on your spine and increase the risk of injury.
Using an incorrect grip can make it difficult to maintain proper form during the Snatch Sots Press. Be sure to use a grip that allows you to keep your elbows high and maintain a stable position.
Improper Foot Placement
Your feet play a crucial role in maintaining proper form during the Snatch Sots Press. Be sure to place your feet shoulder-width apart and maintain a stable base throughout the movement.
Lack of Core Engagement
Your core muscles play an important role in maintaining proper form during the Snatch Sots Press. If you don't engage your core muscles, you may struggle to maintain proper stability and balance during the exercise.
Rushing the Movement
The Snatch Sots Press is a complex exercise that requires a slow and controlled movement. If you rush the movement, you may sacrifice proper form and increase the risk of injury.
Snatch Sots Press Variations
There are several variations of the Snatch Sots Press that you can incorporate into your training regimen to add variety and challenge to your workouts. Some of these variations include:
Clean Grip Sots Press
This variation (also known as clean sotts press) involves holding the barbell in the front rack position with a clean grip performing the press in clean receiving position. It can help increase the mobility, stability and balance required for the Split or Power Jerk exercise.
Overhead Squat to Sots Press
This variation involves performing an overhead squat before transitioning into the Sots Press. It can be a challenging exercise that requires a high degree of strength, flexibility, and balance.
Snatch Balance to Sots Press
This variation involves performing a Snatch Balance before transitioning into the Sots Press. It can help improve your technique and form when performing the Snatch.
Double Kettlebell Sots Press
This variation involves holding two kettlebells instead of a barbell when performing the Sots Press. It can help increase the stability and balance required for the exercise.
Pause Sots Press
This variation involves pausing for a few seconds in the bottom position of the Sots Press before pressing the weight overhead. It can help improve your stability and control throughout the movement.
It's essential to work with a qualified trainer or coach who can help you identify and correct any mistakes you may be making when performing the Snatch Sots Press. With proper technique and form, the Snatch Sots Press can be an effective exercise for improving your flexibility, mobility, and overall strength.