Double Kettlebell Sots Press

Instructions for proper form

1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder level with your palms facing forwards. 2. Keep your core engaged and maintain a neutral spine. 3. Squat down as low as you can while keeping the kettlebells in position at your shoulders. 4. As you rise from the squat, simultaneously press the kettlebells overhead until your arms are fully extended. 5. Lower the kettlebells back to shoulder level as you descend into the next squat. 6. Keep your gaze forward and ensure your elbows stay tucked in during the press for stability.

Common mistakes to avoid

1. Arching the back during the squat or press, which can lead to lower back discomfort. 2. Letting the elbows flare out excessively when pressing, losing shoulder stability. 3. Not engaging the core, which can affect balance and control. 4. Failing to squat low enough or using momentum instead of strength for the press.

Benefits

Specific benefits of the exercise

The Double Kettlebell Sots Press is an excellent compound exercise that builds strength and stability in the shoulders, engages the core, and develops lower body strength through the squat movement simultaneously.

Expected results and timeframe

With consistent training (2-3 times per week), many users can expect to see improved shoulder strength and stability, greater squat depth, and increased overall functional strength in 4-6 weeks..

Who this exercise is best for

This exercise is best for intermediate lifters looking to improve upper body strength while integrating lower body work. It’s ideal for those who have experience in squatting and pressing movements.

Scientific studies supporting its effectiveness

Research has shown that compound movements like the Sots Press can lead to improved muscle coordination and strength development. A study published in the Journal of Sports Science noted significant strength gains in participants who regularly performed overhead lifts combined with lower body exercises.

Variations

Beginner modifications

1. Begin with single kettlebell presses instead of double. 2. Perform the press without the squat to focus on the overhead movement. 3. Use lighter kettlebells to master form before adding more weight.

Advanced progressions

1. Increase kettlebell weight for added resistance. 2. Perform the Sots press on an unstable surface (e.g., BOSU ball) to increase core engagement. 3. Incorporate a pause at the bottom of the squat for added difficulty.

Integrations

Complementary exercises

1. Overhead Kettlebell Press 2. Goblet Squat 3. Turkish Get-Up to enhance shoulder and core stability.

Super set recommendations

Pair the Sots Press with Pull-Ups for an effective upper body superset. Alternatively, superset with Kettlebell Swings to target the posterior chain.

Sample workout routines

Example routine: 1. Warm-up: 5-10 min dynamic stretching. 2. Double Kettlebell Sots Press: 3 sets of 8-10 reps. 3. Goblet Squat: 3 sets of 10-12 reps. 4. Pull-Ups: 3 sets to failure. 5. Cool down: Stretching.

Exercise combinations

Combine with Deadlifts for a full-body workout that targets both upper and lower body strength. You can also follow with Bent-Over Rows to focus on the back.

Best time to do this exercise in your workout

This exercise should be performed early in the workout, after a proper warm-up, ideally following your main compound lifts (like squats) to maximize strength gains.