So I know you're already thinking, how in the heck can a person do deadlifts in a seated position?

Easy! You just need something to sit down on...

But first, what's the point of doing deadlifts in a seated position? Well, this is an especially useful exercise when you want to directly train the lower back for the top half of the deadlift. If you have trouble with the lockout portion, this is a great exercise to work at.

This seated version takes the legs ALMOST completely out of the exercise (notice the almost - you need your legs for stability and isometric push), basically leaving your lower back to foot the bill when bringing the barbell up from the floor.

I use this one when I want to hit a heavy lower back movement but my legs are too trashed or I'm feeling tired and not up for full deadlifts. Like I mentioned, it's also great for targeting the upper half of the deadlift, especially if you don't have a rack to work with. It directly works the lower back.

You'll need a sturdy bench for this exercise.

Load up a barbell just in front of the END of that bench then sit on the very END of the bench. Start moderate but feel free to work up to some heavy weights with this one as you're able to.

Now here's the trick. Step over the bar and roll it in under your legs.

Lean forward and grab the bar with an overhand grip (or mixed or whatever your preference).

Now pull the bar up into the upright seated position. As you begin the pull, tighten your entire core area - solidify your abs and push your feet down into the ground hard to brace your body.

Keep your lower back arched to protect your spine and keep looking forward.

Here's the final position. Note the bar is coming up under your legs and under the bench.

This exercise allows you to really focus on training the lower back effectively while not having overload your entire body with full-on deadlifts.

It's a good one! Don't be shy to use grip assistance when you get into the heavier weights. Personally, I use 1 Ton Hooks for this purpose. Those things work like a charm for heavy gripping exercises.