Single Arm Kettlebell Sots Press

Instructions for proper form

1. Stand upright with your feet shoulder-width apart. 2. Hold a kettlebell in one hand with a pronated grip, positioned at shoulder height. 3. Engage your core and maintain a neutral spine. 4. Slowly squat down while keeping the kettlebell overhead, ensuring your knees track over your toes. 5. As you reach the bottom of your squat, press the kettlebell overhead, extending your arm fully. 6. Return to the starting position by lowering the kettlebell back to shoulder height and standing up from the squat. 7. Repeat for the desired number of repetitions before switching to the other arm.

Common mistakes to avoid

1. Allowing your knees to cave inwards during the squat. 2. Not fully engaging the core, which can lead to a strained lower back. 3. Pressing the kettlebell too far back or forward instead of vertical. 4. Performing quick, jerky motions instead of controlled movements.

Benefits

Specific benefits of the exercise

1. Strengthens the shoulders, particularly the anterior deltoids. 2. Builds core stability and improves balance due to the single-arm nature of the exercise. 3. Enhances functional strength for movements in daily activities.

Expected results and timeframe

With consistent practice, individuals can expect improved shoulder strength, increased core stability, and overall upper body strength within 4 to 6 weeks..

Who this exercise is best for

This exercise is ideal for intermediate lifters looking to enhance shoulder strength, stability, and improve their squatting mechanics.

Scientific studies supporting its effectiveness

Studies show that single-arm overhead movements can lead to better muscle activation in the deltoids and positive adaptations in overall upper body strength (Influence of unilateral resistance training on strength and hypertrophy, Journal of Strength & Conditioning Research).

Variations

Beginner modifications

Beginners can perform the Sots Press seated on a bench or with lighter weights to master form before progressing to standing and heavier weights.

Advanced progressions

Advanced individuals can increase the weight of the kettlebell, add pauses at the bottom of the squat, or perform the exercise with a single-leg stance for added instability challenge.

Integrations

Complementary exercises

Complement this exercise with other shoulder-focused movements such as overhead presses or lateral raises, and core exercises like planks or Russian twists.

Super set recommendations

Consider supersetting with lateral raises or dumbbell tricep extensions to target the shoulders and arms in tandem.

Sample workout routines

A sample routine could be: 1) Warm-up: Dynamic shoulder stretches. 2) Single Arm Kettlebell Sots Press: 3 sets of 8-10 reps. 3) Bent-over Rows: 3 sets of 10-12 reps. 4) Core Exercise (e.g., Plank): 3 sets for time.

Exercise combinations

Combine with front squats for lower body involvement and shoulder work, or alternate with the single-arm kettlebell row for balanced upper body training.

Best time to do this exercise in your workout

This exercise is best performed in the strength training portion of your workout after a thorough warm-up and prior to high-intensity conditioning work.