Press In Snatch (Sots Press)
AKA Sots press (incorrectly)
The press in snatch is a mobility and strength exercise for the receiving position of the snatch.
With a snatch-width grip and the bar resting behind your neck, sit into the bottom of a squat. From this bottom position, press the bar up into the proper overhead position, making sure to lock the elbows securely and squeeze the shoulder blades together aggressively. Ideally hold this overhead position momentarily before returning the bar to the back of the neck at a controlled speed—don’t simply let the bar crash back down. Make sure the bar touches the upper back before pressing it up again—you don’t need to completely reset the starting position and press from a dead stop on each rep. Your squat stance should be exactly what you use in the snatch with the feet flat and your balance correct. The trunk should be held rigidly throughout the set in exactly the same posture you want when receiving the snatch.
This exercise is only appropriate for lifters whose mobility allows the movement to be done without pain. While it will help improve mobility and posture, the athlete needs to be in range for it to be effective and not harmful to the shoulders.
The press in snatch helps improve snatch receiving position mobility in the ankles, hips, thoracic spine and shoulders. It also helps improve trunk stability strength, back extension strength (particularly mid and upper back), upper body overhead strength, balance in the receiving position, and accuracy in the overhead position.
The press in snatch is most commonly used at the beginning of a training session before snatches to reinforce and prepare the receiving position. Sets of 3-5 reps are appropriate; weights need to be determined based on the abilities of the lifter, and may be limited to the empty barbell. If they will be done with heavy loading, they can be performed toward the end of a training session as more of a strength exercise to prevent overly fatiguing the upper body prior to performing heavy snatches.
The press in snatch can be started from the top down (i.e. sit into the squat with the bar already overhead and then lower and press); it can be done with prescribed pauses in the overhead position (usually 2-3 seconds); and it can be done with completely resetting the bar on the back and beginning each rep from a dead stop.