{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Deadlift",
      "kind": "common"
    },
    {
      "text": "Conventional Deadlift",
      "kind": "common"
    },
    {
      "text": "Barbell Conventional Deadlift",
      "kind": "common"
    },
    {
      "text": "DL",
      "kind": "abbreviation"
    },
    {
      "text": "Deadlifts",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "hamstrings",
        "role": "prime-mover"
      },
      {
        "muscle": "quadriceps",
        "role": "synergist"
      },
      {
        "muscle": "adductor-magnus",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "latissimus-dorsi",
        "role": "stabilizer"
      },
      {
        "muscle": "trapezius",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "thoracic-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "fingers",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "powerlifting",
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "hinge"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "strap"
    ],
    "required": [
      [
        "barbell"
      ],
      [
        "weight-plate"
      ]
    ]
  },
  "external_ids": {
    "wger": "184"
  },
  "id": "oec:barbell-deadlift",
  "instructions": {
    "setup": [
      "Stand facing the loaded barbell with feet hip-width apart, toes pointing slightly outward.",
      "Position the bar over mid-foot, approximately one inch away from your shins.",
      "Hinge at the hips and grip the barbell just outside your legs using a double-overhand or mixed grip.",
      "Bring your shins forward until they make light contact with the bar without rolling it forward.",
      "Set your chest up, pull the slack out of the barbell, and brace your core firmly."
    ],
    "steps": [
      "Drive through the floor with your mid-foot and heels while maintaining a neutral spine.",
      "Keep the bar traveling close to your shins and thighs as your knees and hips extend simultaneously.",
      "Stand fully upright, locking out your hips and knees without hyperextending your lower back.",
      "Hinge at the hips and push them back to guide the bar down along your thighs.",
      "Once the bar clears your knees, bend them to return the plates to the floor in a controlled manner."
    ],
    "breathing": "Inhale deeply into your abdomen and brace against a closed glottis before initiating the pull; exhale once you reach the lockout or after the bar is safely returned to the floor.",
    "cues": [
      "Push the floor away",
      "Pull the slack out of the bar",
      "Keep the bar glued to your legs",
      "Stand tall, do not lean back"
    ],
    "common_faults": [
      {
        "fault": "Rounding the lumbar spine under load.",
        "correction": "Pull the slack out of the bar, brace the abdominal wall hard, and lower the training weight if spinal position cannot be maintained."
      },
      {
        "fault": "Bar drifting away from the body during the ascent.",
        "correction": "Engage the lats by thinking of squeezing oranges in your armpits to keep the bar tracking directly over mid-foot."
      },
      {
        "fault": "Hips shooting up before the chest rises.",
        "correction": "Push through the quads off the floor while maintaining a constant torso angle until the bar passes the knees."
      },
      {
        "fault": "Hyperextending the lower back at the top lockout.",
        "correction": "Finish the lift by squeezing the glutes to achieve neutral hip extension rather than leaning backward."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure standard-diameter bumper or iron plates are used so the starting height is correct off the floor.",
        "Clear collars and floor space around the lifting area to avoid tripping hazards."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Barbell Deadlift",
  "previous_ids": [
    "oec:deadlifts"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Deadlifts",
        "url": "https://wger.de/en/exercise/184/view-base",
        "license": "CC-BY-SA-3.0",
        "author": "wger.de"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:trap-bar-deadlift"
    },
    {
      "type": "substitute-for",
      "target": "oec:barbell-sumo-deadlift"
    },
    {
      "type": "progression-of",
      "target": "oec:kettlebell-deadlift"
    },
    {
      "type": "progression-of",
      "target": "oec:dumbbell-deadlift"
    },
    {
      "type": "progression-of",
      "target": "oec:barbell-rack-pull"
    },
    {
      "type": "regression-of",
      "target": "oec:barbell-deficit-deadlift"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A foundational compound lift where a loaded barbell is pulled from the floor to hip height through coordinated hip and knee extension."
}