{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Dynamic Effort Deadlift",
      "kind": "common"
    },
    {
      "text": "DE Deadlift",
      "kind": "abbreviation"
    },
    {
      "text": "Speed Pull",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "hamstrings",
        "role": "prime-mover"
      },
      {
        "muscle": "adductor-magnus",
        "role": "synergist"
      },
      {
        "muscle": "quadriceps",
        "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"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "powerlifting",
      "power",
      "strength"
    ],
    "movement_patterns": [
      "hinge",
      "pull"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "ballistic",
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "resistance-band"
    ],
    "required": [
      [
        "barbell"
      ],
      [
        "weight-plate"
      ]
    ]
  },
  "external_ids": {
    "wger": "604"
  },
  "id": "oec:speed-deadlift",
  "instructions": {
    "setup": [
      "Load the barbell with a submaximal weight, typically between 50% and 75% of your one-rep max.",
      "Stand with feet hip-width apart and mid-foot directly under the bar.",
      "Hinge at the hips, grip the barbell just outside your shins, and pull the slack out of the bar while engaging your lats.",
      "Brace your core firmly and establish a neutral, rigid spine before initiating the pull."
    ],
    "steps": [
      "Drive aggressively through the floor, pulling the barbell upward with maximum intent and acceleration.",
      "Extend your hips and knees explosively into full lockout while maintaining a rigid torso.",
      "Control the barbell back to the floor under control without losing posture or spinal alignment.",
      "Reset completely between reps to ensure maximum power output on each repetition."
    ],
    "breathing": "Take a deep breath and brace your abdominal wall before pulling; exhale once you complete the lockout or during the controlled descent.",
    "cues": [
      "Push the floor away explosively",
      "Pull the slack out first",
      "Snap the hips through at the top"
    ],
    "common_faults": [
      {
        "fault": "Jerking the barbell off the floor before taking out the slack, leading to thoracic flexion and loss of positioning.",
        "correction": "Build tension against the bar before driving aggressively through the floor."
      },
      {
        "fault": "Prioritizing speed over form, allowing the spine to round or hips to shoot up early.",
        "correction": "Treat every submaximal rep with the exact setup and technical discipline of a maximum-effort lift."
      },
      {
        "fault": "Bouncing repetitions off the floor to sustain momentum.",
        "correction": "Come to a complete stop or reset between repetitions to maximize rate of force development from a dead stop."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure collars are secured so weight plates do not shift during rapid acceleration.",
        "Maintain a neutral spine throughout the entire pull; terminate the set if bar speed noticeably drops or form degrades."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe",
          "speed"
        ]
      }
    ],
    "records": {
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Speed Deadlift",
  "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: Speed Deadlift",
        "url": "https://wger.de/en/exercise/604/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "MrSteele"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:barbell-deadlift"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "load_position": "at-sides",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A barbell deadlift performed with submaximal loads focused on maximum rate of force development and bar speed."
}