PRESSED FOR TIME
Fusing serious upper-body muscle gains with a bar-raising mobility boost, the SOTS PRESS is the desert island move for your summer-body ambitions
Use this all-in-one move to build a beachready body when the clock is ticking...
While backward cap-wearing gym bros are unlikely to trade curls for pilates any day soon, there has been a recent wising-up to the necessity of mobility work. But, like the L-sits tacked onto your lunch session, it’s too often nixed in favour of heavy lifts when time is tight.
Happily, you no longer need choose. By boosting shoulder mobility, the Sots press both prevents injury and fixes your posture for a broader silhouette. Sound like a stretch? It also hones your core, builds upper-body definition and fires up your metabolism by activating all of your major muscle groups.
“Once the barbell is up, your arms should form a V with elbows locked,” says Crossfit coach Simon de Gruchy. “Try not to default to a weaker U shape, which relies on arm strength. Think martini glass.”
Master the Sots press and you’ll sculpt beach-ready muscle while boosting stability and flexibility for a multitude of other lifts. It’ll help you stand tall, all year round.
01 SIT TIGHT
With a barbell across your back and hands in a snatch-grip, sink into a deep squat. Hold this position and repeat: “I will not get stuck at the bottom of this rep.”
02 PRESS ON
Extend your elbows to press the barbell up overhead from behind your neck. Think about pulling your shoulder blades together and down to stabilise your back.
03 TAKE A STAND
With the barbell now locked out, stand up by activating your glutes and extending at your hips. Engage your core throughout to keep the bar from wobbling overhead.
04 DROP IT DOWN
When standing tall, move the bar in front of you and drop it on the lifting platform. Perform five sets of four to six reps, twice weekly for upwardly mobile strength gains.