How To Do A Seated Dead Lift
If you already watched the video above; I want you to know that I never intended on filming myself for a post but wanted to take the opportunity to explain a few things. I was trying a new exercise out for myself that I have not done before and wanted to see my technique and form and I am glad I did because it really revealed a lot of things I was doing wrong. Yes, strength coaches can get it wrong as well!!
I first learned of this training exercise over a year ago while I was visiting Westside Barbell. I even captured a small discussion on doing a dead lift from a chair which you can see in the following video.
So what did I see in my video clips of myself? Well, I saw a lot of things that were wrong. First, I was not even doing the exercise correctly from the start. See, when doing the seated dead lift, by the way I was positioned in a sumo stance, I first should have picked the bar up off the floor before even starting to stand up. If you watch the video, I was clearly off the box before the bar even left the floor. I honestly can not believe I never realized I was doing this until after I watched the clips.
Secondly, I was never really “locked in” to position. You can clearly see this in my back. It was rounded and in many of the reps even bent forward. I have been doing many squatting variations but really have not been doing any dead lifting for a long time (literally over a year or more) and in the video I can see that I have some low back and oblique weaknesses that need to be addressed.
Third, I was not getting good glute activation from the start of the pull and this is one of the major benefits of this training lift. I am typically good at using my glutes during dead lifting but since not doing them in such a long time, I think there is some re-educating them in my future. For me it may be just as simple as focusing in on them next time I dead lift.
Forth, was my flexibility. It NEEDS some work! There is a reason why I was doing it sumo stance. In the conventional stance, I felt very tight and a bit uncomfortable. The sumo stance allowed me to open up my hips and sit onto the box in a deeper more comfortable position.
What I did see in the video that was a positive it that I was maintaining the weight in my heels and was able to keep my knees pushing out. Most of the sets I did were at 225 pounds which I would consider a moderate weight for me since I have not been dead lifting. I know I could have done more but my purpose was to learn a new lifting technique and not try to impress anyone.
Here is a video of Louie Simmons from Westside Barbell explaining how to do a seated dead lift from a chair the correct way. Louie is one of the world’s premier experts in developing strength and power and I have been honored to be able to discuss training with him on more than one occasion.
So besides just showing you this training technique to help improve your dead lift; I wanted to show you that even strength coaches can make mistakes and even screw up a lift. Does this ruin my credibility-NO I don’t think so. It shows that just like you, I am always learning and trying to better myself. I am not perfect, I get it wrong, and I have made many mistakes over the years and will continue to make mistakes. I believe that if we are not making mistakes then you can never truly progress. ALWAYS LEARN FROM YOUR MISTAKES!!
Hope this helps!
To your health,