Band Sot Press

Loop a resistance band securely around a bench or anchor point and wrap the other end around your waist while holding a light bar or imaginary weight across your upper back.

Lower yourself into a deep bottom-squat position, keeping your heels flat and your chest tall against the forward pull of the band.

Inhale deeply to brace your core, then press the bar straight up overhead until your arms are fully extended.

Pause briefly at the top, then slowly lower the bar back down to your upper back with control.

Maintain your deep squat posture throughout the entire set without letting your torso collapse forward.