The sandbag sots press is a fantastic functional exercise that forces you to be strong in a very unstable position. Only use this exercise if you have good shoulder, hip and thoracic mobility. This movement is extremely challenging to perform with two hands, begin with the one handed SOTS press to ensure you can perform the exercise with proficient technique before moving on to the two-handed variation. If you train rugby players, MMA fighters or other athletes that need to be strong in all positions, this will be a great exercise for them to practice. If your clients don’t quite have the mobility, strength or flexibility to perform this exercise. Try some of the following regressions; a) Windmill b) Turkish Get-Up c) Overhead carry d) Overhead squat.

Teaching Points

  1. Start with sandbag in the one-handed rack position.
  2. Perform a squat by drawing your hips back and down towards the floor, keeping your core braced and chest facing forward.
  3. Go as low as you feel comfortable (ideally thighs parallel with the floor), with your knees tracking your toes.
  4. Press the sandbag vertically overhead getting the bicep as close to the ear as possible, you can rotate the thoracic as you press.
  5. Actively engage the lat and pull the sandbag back into the rack position.
  6. Inhale and repeat the movement.

Common Problems & Solutions

Error: Folding forward from the hips.
Correction: Keep the chest up and stay as vertical as possible.