Sotts Press KB Assisted: Fix Your Overhead Stability

Key takeaways

The Sotts press KB assisted is a deep squat overhead press using two kettlebells: one to press, one to assist and stabilize.
It builds shoulder mobility, stability, and pressing control from a challenging position.
The assisting kettlebell reduces demand, making it a teaching tool and regression for limited mobility.
Start with 8–12 kg kettlebells; focus on position quality, not load.
Practice 2–3 times per week as a warm-up or main pressing variation.
Common faults include torso collapse, uneven weight distribution, and pressing before achieving stable squat depth.

Who this is for

Best for:
– Lifters with limited shoulder mobility who want to improve overhead stability.
– People learning to press from a deep squat position.
– Athletes integrating mobility and strength work.
– Anyone preparing for unassisted Sotts press or Turkish get-ups.

Boundaries:
– Not suitable for acute shoulder pain or injury; consult a movement professional first.
– Requires adequate ankle and hip mobility to reach a stable deep squat. Use heel elevation if needed.
– Not a pure strength movement; load should remain light and secondary to position quality.
– Avoid if you cannot maintain a neutral spine in deep squat without compensation.

Movement definition

The Sotts press KB assisted is a pressing variation performed from the bottom of a deep squat. You hold one kettlebell in the rack position (the “pressing” bell) and a second, lighter kettlebell in the opposite hand or resting on your shoulder (the “assisting” bell). From the stable squat bottom, you press the main kettlebell overhead while the assisting kettlebell provides stability and feedback. The movement combines squat depth, shoulder mobility, and pressing strength in a single integrated pattern.

The term “Sotts” comes from the Russian weightlifting tradition and refers to pressing from a deep squat position. The assisted version uses a second implement to reduce the stability demand, making it accessible to lifters with limited mobility or those learning the position.

Start position & setup

Kettlebell selection: Choose two kettlebells. The pressing bell should be moderate (8–12 kg for most adults); the assisting bell should be roughly half that weight or lighter.
Stance: Stand with feet hip-width apart, toes slightly turned out. Heels should be flat on the ground; if ankle mobility is limited, place a small heel wedge under both heels.
Rack position: Clean or press the main kettlebell into the rack position on one side (elbow bent, bell at shoulder height, forearm vertical or slightly angled).
Assisting bell placement: Hold the assisting kettlebell in the opposite hand at shoulder height, or rest it lightly on your opposite shoulder. It should be accessible but not heavy.
Brace and descend: Take a breath, brace your core, and descend into a deep squat. Your torso should remain upright; knees track over toes.
Bottom position: Achieve a stable, controlled squat bottom. Your elbows should be inside your knees. The assisting bell should feel light and supportive, not a load.

Execution checkpoints

Squat depth: Descend until your hip crease is at or below knee level. Maintain an upright torso; avoid excessive forward lean or rounding.
Stability pause: Pause at the bottom for 1–2 seconds. Feel your feet grounded and your core engaged. The assisting kettlebell should help you feel stable and centered.
Press initiation: From the stable bottom, press the main kettlebell overhead. Drive through your legs and midline; do not rely solely on arm strength.
Overhead lockout: Extend the pressing arm fully overhead. Your shoulder should be packed (stable in the socket), not shrugged. The assisting bell remains in place for support.
Return: Lower the kettlebell back to rack position with control. Avoid dropping or losing tension.
Squat reset: Return to the bottom squat position. Pause briefly before the next rep.

Breathing & bracing

Inhale at the start position and as you descend into the squat.
Brace your core hard at the squat bottom: think of bracing as if preparing for a punch to the stomach.
Exhale forcefully as you press the kettlebell overhead. Maintain core tension throughout the press.
Inhale as you lower the kettlebell back to rack position.
Maintain tension between reps; do not fully relax at the squat bottom.

Proper bracing stabilizes your spine and allows efficient force transfer from your legs through your core to the pressing arm.

Common faults → corrections

Fault	Why It Happens	Correction
Torso collapses forward at squat bottom	Weak core, limited hip mobility, or trying to press too early	Reduce depth slightly, use heel elevation, practice squat holds without pressing. Cue: “Chest up, ribs down.”
Uneven weight distribution (leaning to one side)	Assisting kettlebell is too heavy or positioned incorrectly	Lighten the assisting bell; keep it close to your centerline. Practice single-leg balance drills.
Pressing before achieving stable squat depth	Rushing the movement or lacking confidence in the bottom position	Pause 2–3 seconds at the squat bottom before pressing. Reduce load.
Shoulder shrug or loss of pack at lockout	Pressing from arm strength alone instead of leg drive	Cue: “Press from your legs, not your shoulder.” Reduce load and focus on leg drive.
Knees caving inward (valgus collapse)	Weak glutes or poor motor control	Cue: “Knees out.” Practice goblet squats and single-leg work to build glute strength.
Assisting kettlebell drifting away from body	Holding it too loosely or using it as a counterbalance	Keep the assisting bell close; rest it on your shoulder or hold it with a firm grip.

Regressions & progressions

Regressions (easier)

Sotts squat hold (no press): Descend into the deep squat and hold for 3–5 seconds without pressing. Use both hands to hold a light kettlebell at chest height for stability. Builds comfort in the bottom position.
Assisted squat with light overhead reach: Hold the assisting kettlebell in both hands at chest; descend into squat and gently press the bell overhead. Reduces single-arm demand.
Sotts press with wall support: Perform the movement with your back near a wall or corner for tactile feedback and confidence.
Sotts press with two hands on pressing bell: Use both hands to press a single kettlebell from the squat bottom. Reduces stability demand.

Progressions (harder)

Sotts press unassisted: Remove the assisting kettlebell. Perform the full movement with one kettlebell only. Demands full shoulder stability and mobility.
Sotts press with heavier load: Increase the pressing kettlebell weight once you can perform 5 reps with perfect position and no compensation.
Sotts press to stand: After pressing overhead, stand up while maintaining the kettlebell overhead. Combines squat and press into one fluid movement.
Alternating Sotts press: Perform one rep on each side, alternating without returning to standing between reps.
Sotts press + Turkish get-up: Use the Sotts press as a warm-up before Turkish get-ups, or combine them into a single complex.

Load & implement selection

Pressing kettlebell:
– Start: 8–12 kg (most adults).
– Increase only after 5 reps with zero compensation and stable bottom position.
– Upper range: 16–20 kg for strong, mobile lifters.
– Load is secondary to position quality; do not chase heavy weight.

Assisting kettlebell:
– Start: 4–8 kg (roughly half the pressing bell or lighter).
– Should feel light and supportive, not a load.
– Can be a dumbbell, light kettlebell, or even a light plate held at shoulder height.
– As you improve, you can reduce its weight further or remove it entirely.

Implement notes:
– Kettlebells are ideal because the offset load forces core engagement and stability.
– Dumbbells work but provide less feedback.
– Avoid using the assisting bell as a counterbalance; it should stabilize, not pull you forward.

Program placement

As a warm-up (3–5 reps per side, 2 sets):
– Prepares shoulders and hips for pressing or squat work.
– Builds mobility and motor control before heavier lifts.
– Ideal before Turkish get-ups, overhead press, or front squats.

As a main pressing variation (3–4 sets of 3–5 reps per side):
– Use 2–3 times per week.
– Pair with pulling work (rows, pull-ups) for balance.
– Rest 60–90 seconds between sets.
– Suitable for strength-mobility blocks or deload weeks.

In a full session:
– Perform early in the session when mobility and focus are highest.
– Follow with heavier pressing or squat work if desired.
– Do not perform immediately after heavy overhead pressing; use it as a prep tool or standalone variation.

Frequency:
– 2–3 times per week for most lifters.
– Can be used daily as a mobility drill (low reps, light load).
– Avoid high volume; quality of position matters far more than total reps.

Related movements

Kettlebell press (standing): The standard overhead pressing pattern; less demanding on mobility.
Kettlebell squat: Builds squat depth and control; pair with Sotts press for lower-body integration.
Turkish get-up: A full-body movement that includes pressing from a low position; Sotts press is a useful prep.
Half-kneeling press: A pressing variation with reduced stability demand; good regression if Sotts press is too challenging.
Goblet squat: Builds squat depth and core control; use as a regression or warm-up.
Bottoms-up kettlebell press: A stability challenge that complements Sotts press work.
Pallof press: Anti-rotation core work that supports overhead stability.
Suitcase carry: Single-sided loading that builds core stability and shoulder control.

FAQ

What does ‘assisted’ mean in Sotts press KB assisted?

Assisted means you use a second kettlebell or light implement to help stabilize and guide the pressing arm during the movement. This reduces the demand on shoulder mobility and stability, making it easier to achieve and hold the deep squat position while pressing. It’s a regression tool, not a cheat—it teaches the position and builds confidence.

Can I do Sotts press KB assisted if I have limited ankle or hip mobility?

Limited ankle mobility is the most common barrier. Use heel elevation (small plate or wedge under both heels) to reduce the dorsiflexion demand. If hip mobility is restricted, you may not reach a true deep squat; work on hip mobility separately and practice the Sotts position in a supported squat first. Education only—consult a movement professional if pain occurs.

How heavy should the kettlebell be for Sotts press KB assisted?

Start light: 8–12 kg for most adults. The goal is position and control, not load. The assisting kettlebell should be roughly half the weight of the pressing kettlebell, or even lighter. Increase load only after you can hold the bottom position for 3–5 seconds with zero compensation.

How often should I practice Sotts press KB assisted in a week?

2–3 times per week works well as a mobility-strength hybrid. Use it as a warm-up drill (3–5 reps per side) or as a main pressing variation (3–4 sets of 3–5 reps per side). Avoid high volume; quality of position matters far more than reps.

What’s the difference between Sotts press KB assisted and a regular kettlebell press?

Regular press is performed standing. Sotts press is performed from the bottom of a deep squat, demanding far greater shoulder mobility and stability. The assisted version uses a second kettlebell to reduce the stability demand, making it a teaching and mobility tool rather than a pure strength movement.

Should my chest be upright in the bottom position?

Yes. Maintain a neutral spine and upright torso throughout. Your torso may lean slightly forward due to squat mechanics, but avoid excessive rounding or collapse. The assisting kettlebell helps you stay tall and stable.