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15.0, "muscle": "semitendinosus", "sd": 6.9 }, { "mean_pct_mvc": 41.1, "muscle": "erector_spinae", "sd": 14.0 } ], "n": 14, "population": "trained males", "source_id": "yavuz_2015" }, { "condition": { "bar_position": "high_bar", "depth": "parallel", "load_pct_1rm": 100, "phase": "concentric" }, "doi": "10.1080/02640414.2014.984240", "measurements": [ { "mean_pct_mvc": 48.5, "muscle": "vastus_lateralis", "sd": 17.2 }, { "mean_pct_mvc": 61.8, "muscle": "vastus_medialis", "sd": 19.3 }, { "mean_pct_mvc": 42.1, "muscle": "rectus_femoris", "sd": 17.8 }, { "mean_pct_mvc": 47.3, "muscle": "gluteus_maximus", "sd": 27.7 }, { "mean_pct_mvc": 34.9, "muscle": "biceps_femoris", "sd": 18.2 }, { "mean_pct_mvc": 29.0, "muscle": "semitendinosus", "sd": 16.2 }, { "mean_pct_mvc": 46.0, "muscle": "erector_spinae", "sd": 17.6 } ], "n": 14, "population": "trained males", "source_id": "yavuz_2015" }, { "condition": { "bar_position": "high_bar", "depth": "parallel", "load_pct_1rm": 70, "phase": "concentric" }, 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"alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "barbell_side_bend", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_abdominis", "role": "primary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" } ], "name": "Barbell Side Bend", "path": "exercises/barbell_side_bend.md", "pattern": [ "vertical pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "barbell_side_split_squat": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "barbell_side_split_squat", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" } ], "name": "Barbell Side Split Squat", "path": "exercises/barbell_side_split_squat.md", "pattern": [ "squat" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "barbell_squat": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "barbell_squat", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" } ], "name": "Barbell Squat", "path": "exercises/barbell_squat.md", "pattern": [ "squat" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "barbell_squat_to_a_bench": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "barbell_squat_to_a_bench", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" } ], "name": "Barbell Squat To A Bench", "path": "exercises/barbell_squat_to_a_bench.md", "pattern": [ "squat" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "barbell_step_ups": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "barbell_step_ups", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" } ], "name": "Barbell Step Ups", "path": "exercises/barbell_step_ups.md", "pattern": [ "squat" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "barbell_walking_lunge": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "barbell_walking_lunge", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" } ], "name": "Barbell Walking Lunge", "path": "exercises/barbell_walking_lunge.md", "pattern": [ "squat" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "battling_ropes": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "battle_ropes" ], "id": "battling_ropes", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "deltoid", "role": "primary" }, { "id": "pectoralis_major", "role": "secondary" }, { "id": "forearm_flexors", "role": "secondary" } ], "name": "Battling Ropes", "path": "exercises/battling_ropes.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "bear_crawl_sled_drags": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "sled" ], "id": "bear_crawl_sled_drags", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" } ], "name": "Bear Crawl Sled Drags", "path": "exercises/bear_crawl_sled_drags.md", "pattern": [ "carry" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "bench_dips": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": "bench_dips", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "triceps_brachii", "role": "primary" }, { "id": "pectoralis_major", "role": "secondary" }, { "id": "deltoid", "role": "secondary" } ], "name": "Bench Dips", "path": "exercises/bench_dips.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "bench_press": { "aliases": [ "Flat Barbell Bench Press" ], "alternatives": [], "difficulty": "intermediate", "equipment": [ "barbell", "bench", "rack" ], "id": "bench_press", "injury_risk": null, "joint_rom_required": { "elbow_flexion_deg": 79.5, "notes": "ROM at 15% BW load (Muyor et al. 2022); shoulder-width grip requires ~20° greater shoulder flexion and ~25° greater elbow extension vs. wide grip", "source": "Muyor et al. 2022; Duffey 2008", "wrist_flexion_extension_deg": 11.9 }, "muscle_activation_studies": [ { "condition": { "grip_width": "narrow", "phase": "concentric", "reps": 6 }, "doi": null, "measurements": [ { "mean_pct_mvc": 39.24, "muscle": "pectoralis_major", "sd": 19.53 }, { "mean_pct_mvc": 36.56, "muscle": "triceps_brachii", "sd": 11.92 } ], "n": 21, "population": "healthy males", "source_id": "saeterbakken_2017" }, { "condition": { "grip_width": "regular", "phase": "concentric", "reps": 6 }, "measurements": [ { "mean_pct_mvc": 43.14, "muscle": "pectoralis_major", "sd": 19.53 }, { "mean_pct_mvc": 33.22, "muscle": "triceps_brachii", "sd": 14.2 } ], "n": 21, "population": "healthy males", "source_id": "saeterbakken_2017" }, { "condition": { "grip_width": "wide", "phase": "concentric", "reps": 6 }, "measurements": [ { "mean_pct_mvc": 46.48, "muscle": "pectoralis_major", "sd": 15.81 } ], "n": 21, "population": "healthy males", "source_id": "saeterbakken_2017" }, { "condition": { "grip_width": "standard", "load_pct_1rm": 60, "reps": 12 }, "doi": null, "measurements": [ { "mean_pct_mvc": 21.4, "muscle": "deltoid_anterior", "sd": null }, { "mean_pct_mvc": 5.0, "muscle": "deltoid_lateral", "sd": null }, { "mean_pct_mvc": 3.5, "muscle": "deltoid_posterior", "sd": null } ], "n": 13, "population": "strength-trained men", "source_id": "marcos_pardo_2020" } ], "muscles": [ { "id": "pectoralis_major", "role": "primary" }, { "id": "triceps_brachii", "role": "primary" }, { "id": "deltoid_anterior", "role": "secondary" } ], "name": "Bench Press", "path": "exercises/bench_press.md", "pattern": [ "horizontal press" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Sticking point 2-3 inches off chest; pectoralis major at maximal stretch and worst leverage; J-curve bar path shifts load over shoulder joint earlier", "peak_force_position": "lockout", "source": "Saeterbakken et al. 2017; Westside Barbell analysis", "sticking_point": "bottom_third", "type": "ascending" }, "variations": [] }, "bench_press_powerlifting": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "bench_press_powerlifting", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "triceps_brachii", "role": "primary" }, { "id": "pectoralis_major", "role": "secondary" }, { "id": "forearm_flexors", "role": "secondary" }, { "id": "latissimus_dorsi", "role": "secondary" }, { "id": "deltoid", "role": "secondary" } ], "name": "Bench Press - Powerlifting", "path": "exercises/bench_press_powerlifting.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "bench_press_with_bands": { "aliases": [], "alternatives": [ "bench_press", "close_grip_barbell_bench_press" ], "difficulty": { "mobility_prerequisite": 1, "strength_prerequisite": 2, "technical_complexity": 2 }, "equipment": [ "barbell", "bench", "rack", "resistance_bands" ], "id": "bench_press_with_bands", "injury_risk": { "common_injuries": [ { "mechanism": "anterior_impingement", "risk_factors": [ "band_tension_pulling_bar_toward_rack_on_descent", "excessive_band_load_relative_to_bar_weight" ], "structure": "glenohumeral_joint" }, { "mechanism": "eccentric_overload_at_stretch", "risk_factors": [ "band_tension_too_high_relative_to_bar_weight", "elastic_rebound_at_bottom" ], "structure": "pectoralis_major_tendon" } ], "contraindications": [ "acute_pectoralis_major_tear", "acute_shoulder_impingement" ], "joint_stress": { "elbow": "low", "shoulder": "moderate", "wrist": "low" }, "notes": "Band tension at lockout should not exceed ~25–30% of the total load, or the band tension at the chest becomes so light that the effective load is almost purely barbell. The correct ratio ensures tension is meaningful throughout the range, not only at the top." }, "joint_rom_required": { "elbow_flexion_deg": 79.5, "notes": "Identical ROM to the standard bench press. Bands do not restrict ROM; they modify the load at each position within the same full range.", "source": "Muyor et al. 2022 (standard bench press ROM reference)" }, "muscle_activation_studies": [], "muscles": [ { "id": "pectoralis_major", "role": "primary" }, { "id": "triceps_brachii", "role": "primary" }, { "id": "deltoid_anterior", "role": "secondary" }, { "id": "latissimus_dorsi", "role": "stabilizer" } ], "name": "Bench Press with Bands", "path": "exercises/bench_press_with_bands.md", "pattern": [ "horizontal press" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "The natural ascending bench press strength curve is preserved. Bands add a proportional resistance overlay: minimal tension at the chest, maximal tension at lockout. This creates a load-matched strength curve — the bar becomes progressively heavier precisely where the lifter is progressively stronger — forcing near-maximal effort throughout the full range rather than only at the sticking point. The result is that the lift becomes equally demanding at lockout as at the sticking point.", "peak_force_position": "lockout", "source": "Anderson et al. 2008; Simmons (Westside) practitioner description", "sticking_point": "bottom_third", "type": "ascending" }, "variations": [ "bench_press", "board_press" ] }, "bench_press_with_chains": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "bench_press_with_chains", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "triceps_brachii", "role": "primary" }, { "id": "pectoralis_major", "role": "secondary" }, { "id": "latissimus_dorsi", "role": "secondary" }, { "id": "deltoid", "role": "secondary" } ], "name": "Bench Press with Chains", "path": "exercises/bench_press_with_chains.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "bent_arm_barbell_pullover": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "bent_arm_barbell_pullover", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "latissimus_dorsi", "role": "primary" }, { "id": "pectoralis_major", "role": "secondary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Bent-Arm Barbell Pullover", "path": "exercises/bent_arm_barbell_pullover.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "bent_arm_dumbbell_pullover": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "bent_arm_dumbbell_pullover", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "pectoralis_major", "role": "primary" }, { "id": "latissimus_dorsi", "role": "secondary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Bent-Arm Dumbbell Pullover", "path": "exercises/bent_arm_dumbbell_pullover.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "bent_knee_hip_raise": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": "bent_knee_hip_raise", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_abdominis", "role": "primary" } ], "name": "Bent-Knee Hip Raise", "path": "exercises/bent_knee_hip_raise.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "bent_over_barbell_row": { "aliases": [], "alternatives": [ "inverted_row" ], "difficulty": { "mobility_prerequisite": 3, "strength_prerequisite": 2, "technical_complexity": 3 }, "equipment": [ "barbell" ], "id": "bent_over_barbell_row", "injury_risk": { "common_injuries": [ { "mechanism": "compressive_and_shear_forces_during_forward_flexion", "risk_factors": [ "heavy_loads", "spinal_rounding", "fatigue", "rapid_load_increase" ], "structure": "lumbar_disc" }, { "mechanism": "eccentric_overload", "risk_factors": [ "supinated_grip_at_heavy_loads", "high_frequency", "inadequate_recovery" ], "structure": "biceps_brachii_tendon" } ], "contraindications": [ "acute_lumbar_disc_herniation", "proximal_hamstring_tendinopathy" ], "joint_stress": { "elbow": "low", "lower_back": "high", "shoulder": "low" } }, "joint_rom_required": { "elbow_flexion_deg": 110, "hip_flexion_deg": 75, "notes": "Hip hinge to bring torso approximately parallel to the floor (requiring ~75° hip flexion and adequate hamstring flexibility). Elbow flexes through 90–110° during the concentric phase. Shoulder initiates at ~90° flexion and extends through neutral during the pull.\n", "shoulder_extension_deg": 90, "source": "ssd_2026" }, "muscle_activation_studies": [ { "condition": { "grip": "wide", "notes": "Bilateral bent-over barbell row", "phase": "concentric" }, "doi": null, "measurements": [ { "mean_pct_mvc": 72.8, "muscle": "erector_spinae", "notes": "Left upper thoracic erector spinae (LUES); concentric phase", "sd": null }, { "mean_pct_mvc": null, "muscle": "latissimus_dorsi", "notes": "High activation — quantitative %MVIC not reported in source; increases significantly vs narrow grip (p<0.01)", "sd": null } ], "n": null, "population": "literature compilation — multiple study populations", "source_id": "ssd_2026" }, { "condition": { "grip": "wide", "notes": "Bilateral bent-over barbell row", "phase": "eccentric" }, "doi": null, "measurements": [ { "mean_pct_mvc": 54.1, "muscle": "erector_spinae", "notes": "Left upper thoracic erector spinae (LUES); eccentric phase", "sd": null } ], "n": null, "population": "literature compilation — multiple study populations", "source_id": "ssd_2026" }, { "condition": { "grip": "wide", "notes": "Postural stabilization during bilateral BOR", "phase": "isometric" }, "doi": null, "measurements": [ { "mean_pct_mvc": 42.9, "muscle": "erector_spinae", "notes": "Lumbar erector spinae; average of RLES 42.5% and LLES 43.3% MVC", "sd": null }, { "mean_pct_mvc": 8.2, "muscle": "rectus_femoris", "notes": "Right rectus femoris isometric stabilization", "sd": null } ], "n": null, "population": "literature compilation — multiple study populations", "source_id": "ssd_2026" } ], "muscles": [ { "id": "latissimus_dorsi", "role": "primary" }, { "id": "rhomboids", "role": "primary" }, { "id": "trap_middle", "role": "primary" }, { "id": "erector_spinae", "role": "primary" }, { "id": "biceps_brachii", "role": "secondary" }, { "id": "deltoid_posterior", "role": "secondary" }, { "id": "rectus_femoris", "role": "stabilizer" } ], "name": "Bent Over Barbell Row", "path": "exercises/bent_over_barbell_row.md", "pattern": [ "horizontal_pull" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Peak mechanical force is generated at mid-range — elbow flexed ~90° and shoulder near neutral extension. The sticking point is at terminal concentric lockout where the bar contacts the torso, because the horizontal lever arm of the humerus relative to the shoulder requires maximum force to complete final scapular retraction.\n", "peak_force_position": "mid_range", "source": "ssd_2026", "sticking_point": "terminal_lockout", "type": "ascending_descending" }, "variations": [] }, "bent_over_dumbbell_rear_delt_raise_with_head_on_bench": { "aliases": [], "alternatives": [ "seated_bent_over_rear_delt_raise", "face_pull" ], "difficulty": { "mobility_prerequisite": 1, "strength_prerequisite": 1, "technical_complexity": 1 }, "equipment": [ "dumbbell", "bench" ], "id": "bent_over_dumbbell_rear_delt_raise_with_head_on_bench", "injury_risk": { "common_injuries": [], "contraindications": [], "joint_stress": { "elbow": "low", "lower_back": "none", "shoulder": "low" } }, "joint_rom_required": { "hip_flexion_deg": 90, "shoulder_abduction_deg": 90, "source": "biomechanical inference from seated_bent_over_rear_delt_raise" }, "muscle_activation_studies": [], "muscles": [ { "id": "deltoid_posterior", "role": "primary" }, { "id": "deltoid_lateral", "role": "primary" }, { "id": "trap_middle", "role": "secondary" }, { "id": "rhomboids", "role": "secondary" }, { "id": "infraspinatus", "role": "stabilizer" } ], "name": "Bent-Over Dumbbell Rear Delt Raise With Head On Bench", "path": "exercises/bent_over_dumbbell_rear_delt_raise_with_head_on_bench.md", "pattern": [ "isolation" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Identical to seated bent-over rear delt raise — gravity profile unchanged; bench support only eliminates spinal loading", "peak_force_position": "top", "source": "biomechanical inference", "sticking_point": "top_third", "type": "ascending" }, "variations": [] }, "bent_over_low_pulley_side_lateral": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "cable" ], "id": "bent_over_low_pulley_side_lateral", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "deltoid", "role": "primary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" }, { "id": "rhomboids", "role": "secondary" }, { "id": "trapezius", "role": "secondary" } ], "name": "Bent Over Low-Pulley Side Lateral", "path": "exercises/bent_over_low_pulley_side_lateral.md", "pattern": [ "vertical pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "bent_over_one_arm_long_bar_row": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "bent_over_one_arm_long_bar_row", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rhomboids", "role": "primary" }, { "id": "trapezius", "role": "primary" }, { "id": "biceps_brachii", "role": "secondary" }, { "id": "latissimus_dorsi", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" } ], "name": "Bent Over One-Arm Long Bar Row", "path": "exercises/bent_over_one_arm_long_bar_row.md", "pattern": [ "horizontal pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "bent_over_two_arm_long_bar_row": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "bent_over_two_arm_long_bar_row", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rhomboids", "role": "primary" }, { "id": "trapezius", "role": "primary" }, { "id": "biceps_brachii", "role": "secondary" }, { "id": "latissimus_dorsi", "role": "secondary" } ], "name": "Bent Over Two-Arm Long Bar Row", "path": "exercises/bent_over_two_arm_long_bar_row.md", "pattern": [ "horizontal pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "bent_over_two_dumbbell_row": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "bent_over_two_dumbbell_row", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rhomboids", "role": "primary" }, { "id": "trapezius", "role": "primary" }, { "id": "biceps_brachii", "role": "secondary" }, { "id": "latissimus_dorsi", "role": "secondary" }, { "id": "deltoid", "role": "secondary" } ], "name": "Bent Over Two-Dumbbell Row", "path": "exercises/bent_over_two_dumbbell_row.md", "pattern": [ "horizontal pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "bent_over_two_dumbbell_row_with_palms_in": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "bent_over_two_dumbbell_row_with_palms_in", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rhomboids", "role": "primary" }, { "id": "trapezius", "role": "primary" }, { "id": "biceps_brachii", "role": "secondary" }, { "id": "latissimus_dorsi", "role": "secondary" } ], "name": "Bent Over Two-Dumbbell Row With Palms In", "path": "exercises/bent_over_two_dumbbell_row_with_palms_in.md", "pattern": [ "horizontal pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "bent_press": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "kettlebells" ], "id": "bent_press", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_abdominis", "role": "primary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" }, { "id": "rectus_femoris", "role": "secondary" }, { "id": "vastus_lateralis", "role": "secondary" }, { "id": "vastus_medialis", "role": "secondary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Bent Press", "path": "exercises/bent_press.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "board_press": { "aliases": [], "alternatives": [ "bench_press", "floor_press" ], "difficulty": { "mobility_prerequisite": 1, "strength_prerequisite": 2, "technical_complexity": 2 }, "equipment": [ "barbell", "bench", "rack", "boards" ], "id": "board_press", "injury_risk": { "common_injuries": [ { "mechanism": "overload_at_lockout", "risk_factors": [ "supramaximal_loading", "rapid_load_increase", "inadequate_warm_up" ], "structure": "triceps_brachii_tendon" }, { "mechanism": "anterior_impingement", "risk_factors": [ "improper_bar_path_with_boards", "elbow_flare_at_high_board_heights" ], "structure": "glenohumeral_joint" }, { "mechanism": "compressive_and_shear_load", "risk_factors": [ "cocked_wrist_position", "supramaximal_loading" ], "structure": "wrist" } ], "contraindications": [ "acute_triceps_tendon_rupture", "acute_elbow_injury" ], "joint_stress": { "elbow": "moderate", "shoulder": "low", "wrist": "low" }, "notes": "Board stability is a setup safety concern — boards that shift during the lift create an unpredictable surface. Secure boards to the chest with a bungee cord, strapped vest, or dedicated training partner holding them in place." }, "joint_rom_required": { "elbow_flexion_deg": 30, "notes": "ROM depends on board height. 1 board (~50mm): removes only the deepest 10–15° of elbow flexion. 5 boards (~125mm): removes the bottom ~50–60° of elbow flexion. The exercise begins from lockout and ends at the board contact angle; no bottom-stretch position is reached.", "source": "Biomechanical inference from bench press ROM literature (Muyor et al. 2022)" }, "muscle_activation_studies": [], "muscles": [ { "id": "pectoralis_major", "role": "primary" }, { "id": "triceps_brachii", "role": "primary" }, { "id": "deltoid_anterior", "role": "secondary" }, { "id": "latissimus_dorsi", "role": "stabilizer" } ], "name": "Board Press", "path": "exercises/board_press.md", "pattern": [ "horizontal press" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "The standard bench press sticking point (2–3 inches off the chest) is bypassed at 2+ boards — the exercise begins above it. At 3–5 boards, the lift starts in the strong mid-range and finishes at lockout, allowing supramaximal loads (>100% of standard bench 1RM) to be handled because pectoralis major active insufficiency at depth is eliminated. The effective sticking point becomes the board contact point itself.", "peak_force_position": "lockout", "source": "Simmons (Westside) practitioner description; bench press sticking point literature", "sticking_point": "board_contact_point", "type": "ascending" }, "variations": [ "bench_press", "close_grip_barbell_bench_press" ] }, "body_tricep_press": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": "body_tricep_press", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "triceps_brachii", "role": "primary" } ], "name": "Body Tricep Press", "path": "exercises/body_tricep_press.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "body_up": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": "body_up", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "triceps_brachii", "role": "primary" }, { "id": "rectus_abdominis", "role": "secondary" }, { "id": "forearm_flexors", "role": "secondary" } ], "name": "Body-Up", "path": "exercises/body_up.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "bodyweight_flyes": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "e-z curl bar" ], "id": "bodyweight_flyes", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "pectoralis_major", "role": "primary" }, { "id": "rectus_abdominis", "role": "secondary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Bodyweight Flyes", "path": "exercises/bodyweight_flyes.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "bodyweight_mid_row": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "bodyweight" ], "id": "bodyweight_mid_row", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rhomboids", "role": "primary" }, { "id": "trapezius", "role": "primary" }, { "id": "biceps_brachii", "role": "secondary" }, { "id": "latissimus_dorsi", "role": "secondary" } ], "name": "Bodyweight Mid Row", "path": "exercises/bodyweight_mid_row.md", "pattern": [ "horizontal pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "bodyweight_squat": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": 2, "strength_prerequisite": 1, "technical_complexity": 1 }, "equipment": [ "body only" ], "id": "bodyweight_squat", "injury_risk": { "common_injuries": [ { "mechanism": "anterior_knee_pain_from_poor_tracking", "risk_factors": [ "excessive_knee_valgus", "limited_ankle_dorsiflexion" ], "structure": "patellofemoral_joint" } ], "contraindications": [ "acute_knee_injury", "acute_lumbar_disc_herniation" ], "joint_stress": { "ankle": "low", "hip": "low", "knee": "low" } }, "joint_rom_required": { "ankle_dorsiflexion_deg": 25, "hip_flexion_deg": 110, "knee_flexion_deg": 120, "source": "biomechanical inference" }, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "vastus_intermedius", "role": "primary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "adductor_magnus", "role": "secondary" }, { "id": "erector_spinae", "role": "stabilizer" }, { "id": "rectus_abdominis", "role": "stabilizer" }, { "id": "gluteus_medius", "role": "stabilizer" } ], "name": "Bodyweight Squat", "path": "exercises/bodyweight_squat.md", "pattern": [ "squat" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Hardest at the bottom of the squat where hip and knee flexion are maximal. Mechanical advantage improves as the lifter ascends.", "peak_force_position": "bottom", "source": "biomechanical inference", "sticking_point": "bottom", "type": "ascending" }, "variations": [] }, "bodyweight_walking_lunge": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "bodyweight" ], "id": "bodyweight_walking_lunge", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" } ], "name": "Bodyweight Walking Lunge", "path": "exercises/bodyweight_walking_lunge.md", "pattern": [ "squat" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "bosu_ball_cable_crunch_with_side_bends": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "cable" ], "id": "bosu_ball_cable_crunch_with_side_bends", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_abdominis", "role": "primary" } ], "name": "Bosu Ball Cable Crunch With Side Bends", "path": "exercises/bosu_ball_cable_crunch_with_side_bends.md", "pattern": [ "vertical pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "bottoms_up": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": 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"sticking_point": "top_third", "type": "descending" }, "variations": [] }, "cable_preacher_curl": { "aliases": [], "alternatives": [ "preacher_curl", "barbell_curl" ], "difficulty": { "mobility_prerequisite": 1, "strength_prerequisite": 1, "technical_complexity": 2 }, "equipment": [ "cable", "preacher_bench" ], "id": "cable_preacher_curl", "injury_risk": { "common_injuries": [ { "mechanism": "eccentric_overload", "risk_factors": [ "rapid_eccentric", "heavy_load" ], "structure": "distal_biceps_tendon" } ], "contraindications": [ "acute_distal_biceps_tendinopathy" ], "joint_stress": { "elbow": "low", "wrist": "low" } }, "joint_rom_required": { "elbow_flexion_deg": 116, "shoulder_flexion_deg": 50, "source": "biomechanical inference from preacher_curl" }, "muscle_activation_studies": [], "muscles": [ { "id": "biceps_brachii", "role": "primary" }, { "id": "brachialis", "role": "secondary" }, { "id": "brachioradialis", "role": "secondary" } ], "name": "Cable Preacher Curl", "path": "exercises/cable_preacher_curl.md", "pattern": [ "isolation" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Cable provides constant tension at bottom of range where free-weight preacher has near-zero load — the ascending curve of the barbell preacher is converted to more bell-shaped by the cable", "peak_force_position": "mid", "source": "biomechanical inference", "sticking_point": "mid_range", "type": "bell_shaped" }, "variations": [] }, "cable_rear_delt_fly": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "cable" ], "id": "cable_rear_delt_fly", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "deltoid", "role": "primary" } ], "name": "Cable Rear Delt Fly", "path": "exercises/cable_rear_delt_fly.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "cable_reverse_crunch": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "cable" ], "id": "cable_reverse_crunch", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_abdominis", "role": "primary" } ], "name": "Cable Reverse Crunch", "path": "exercises/cable_reverse_crunch.md", "pattern": [ "vertical pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "cable_rope_overhead_triceps_extension": { "aliases": [], "alternatives": [ "ez_bar_skullcrusher", "lying_triceps_press" ], "difficulty": { "mobility_prerequisite": 2, "strength_prerequisite": 1, "technical_complexity": 2 }, "equipment": [ "cable" ], "id": "cable_rope_overhead_triceps_extension", "injury_risk": { "common_injuries": [ { "mechanism": "stretch_overload", "risk_factors": [ "forcing_too_much_elbow_flexion_behind_head", "heavy_load", "pre_existing_triceps_tendinopathy" ], "structure": "triceps_tendon_long_head" }, { "mechanism": "passive_stretch", "risk_factors": [ "limited_shoulder_flexion_mobility", "forced_overhead_position" ], "structure": "posterior_shoulder_capsule" } ], "contraindications": [ "acute_triceps_long_head_tendinopathy", "severe_shoulder_flexion_restriction" ], "joint_stress": { "elbow": "low", "shoulder": "moderate" } }, "joint_rom_required": { "elbow_flexion_deg": 130, "shoulder_flexion_deg": 180, "source": "boehler_2011" }, "muscle_activation_studies": [ { "condition": { "implement": "cable_rope", "notes": "Normalized to triangle push-up = 100%, NOT true %MVIC. Shoulder at ~180° flexion overhead.", "phase": "full_rep" }, "doi": null, "measurements": [ { "mean_pct_mvc": 81.0, "muscle": "triceps_long", "sd": 21.4 }, { "mean_pct_mvc": 72.0, "muscle": "triceps_lateral", "sd": 16.5 } ], "n": null, "population": "healthy adults, rope attachment overhead", "source_id": "boehler_2011" } ], "muscles": [ { "id": "triceps_long", "role": "primary" }, { "id": "triceps_lateral", "role": "primary" }, { "id": "triceps_medial", "role": "secondary" } ], "name": "Cable Rope Overhead Triceps Extension", "path": "exercises/cable_rope_overhead_triceps_extension.md", "pattern": [ "isolation" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Descending; hardest when elbows are most flexed behind the head (maximum triceps stretch); cable provides constant tension throughout", "peak_force_position": "top", "source": "biomechanical inference", "sticking_point": "top_third", "type": "descending" }, "variations": [] }, "cable_rope_rear_delt_rows": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "cable" ], "id": "cable_rope_rear_delt_rows", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "deltoid", "role": "primary" }, { "id": "biceps_brachii", "role": "secondary" }, { "id": "rhomboids", "role": "secondary" }, { "id": "trapezius", "role": "secondary" } ], "name": "Cable Rope Rear-Delt Rows", "path": "exercises/cable_rope_rear_delt_rows.md", "pattern": [ "horizontal pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "cable_russian_twists": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "cable" ], "id": "cable_russian_twists", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_abdominis", "role": "primary" } ], "name": "Cable Russian Twists", "path": "exercises/cable_russian_twists.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "cable_seated_crunch": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "cable" ], "id": "cable_seated_crunch", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_abdominis", "role": "primary" } ], "name": "Cable Seated Crunch", "path": "exercises/cable_seated_crunch.md", "pattern": [ "vertical pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "cable_seated_lateral_raise": { "aliases": [], "alternatives": [ "side_lateral_raise", "seated_side_lateral_raise" ], "difficulty": { "mobility_prerequisite": 1, "strength_prerequisite": 1, "technical_complexity": 2 }, "equipment": [ "cable" ], "id": "cable_seated_lateral_raise", "injury_risk": { "common_injuries": [ { "mechanism": "subacromial_impingement", "risk_factors": [ "internal_rotation_above_90_deg", "load_too_heavy" ], "structure": "supraspinatus_tendon" } ], "contraindications": [ "acute_shoulder_impingement" ], "joint_stress": { "elbow": "low", "shoulder": "low" } }, "joint_rom_required": { "shoulder_abduction_deg": 90, "source": "biomechanical inference from side_lateral_raise" }, "muscle_activation_studies": [], "muscles": [ { "id": "deltoid_lateral", "role": "primary" }, { "id": "deltoid_anterior", "role": "secondary" }, { "id": "deltoid_posterior", "role": "secondary" }, { "id": "supraspinatus", "role": "secondary" }, { "id": "trap_upper", "role": "stabilizer" } ], "name": "Cable Seated Lateral Raise", "path": "exercises/cable_seated_lateral_raise.md", "pattern": [ "isolation" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Low cable provides maximal tension at bottom (arm at side) where dumbbell has near-zero load — combined effect is a more bell-shaped resistance profile", "peak_force_position": "mid", "source": "biomechanical inference", "sticking_point": "mid_range", "type": "bell_shaped" }, "variations": [] }, "cable_shoulder_press": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "cable" ], "id": "cable_shoulder_press", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "deltoid", "role": "primary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Cable Shoulder Press", "path": "exercises/cable_shoulder_press.md", "pattern": [ "vertical press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "cable_shrugs": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "cable" ], "id": "cable_shrugs", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "trapezius", "role": "primary" } ], "name": "Cable Shrugs", "path": "exercises/cable_shrugs.md", "pattern": [ "vertical pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "cable_wrist_curl": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "cable" ], "id": "cable_wrist_curl", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "forearm_flexors", "role": "primary" } ], "name": "Cable Wrist Curl", "path": "exercises/cable_wrist_curl.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "calf_machine_shoulder_shrug": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "machine" ], "id": "calf_machine_shoulder_shrug", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "trapezius", "role": "primary" } ], "name": "Calf-Machine Shoulder Shrug", "path": "exercises/calf_machine_shoulder_shrug.md", "pattern": [ "vertical pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "calf_press": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "machine" ], "id": "calf_press", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "gastrocnemius", "role": "primary" }, { "id": "soleus", "role": "primary" } ], "name": "Calf Press", "path": "exercises/calf_press.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "calf_press_on_the_leg_press_machine": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "machine" ], "id": "calf_press_on_the_leg_press_machine", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "gastrocnemius", "role": "primary" }, { "id": "soleus", "role": "primary" } ], "name": "Calf Press On The Leg Press Machine", "path": "exercises/calf_press_on_the_leg_press_machine.md", "pattern": [ "squat" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "calf_raise_on_a_dumbbell": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "calf_raise_on_a_dumbbell", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "gastrocnemius", "role": "primary" }, { "id": "soleus", "role": "primary" } ], "name": "Calf Raise On A Dumbbell", "path": "exercises/calf_raise_on_a_dumbbell.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "calf_raises_with_bands": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "bands" ], "id": "calf_raises_with_bands", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "gastrocnemius", "role": "primary" }, { "id": "soleus", "role": "primary" } ], "name": "Calf Raises - With Bands", "path": "exercises/calf_raises_with_bands.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "car_deadlift": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "car_deadlift", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "forearm_flexors", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" }, { "id": "trapezius", "role": "secondary" } ], "name": "Car Deadlift", "path": "exercises/car_deadlift.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "car_drivers": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "car_drivers", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "deltoid", "role": "primary" }, { "id": "forearm_flexors", "role": "secondary" } ], "name": "Car Drivers", "path": "exercises/car_drivers.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "chain_handle_extension": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "chains" ], "id": "chain_handle_extension", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "triceps_brachii", "role": "primary" } ], "name": "Chain Handle Extension", "path": "exercises/chain_handle_extension.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "chain_press": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "chains" ], "id": "chain_press", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "pectoralis_major", "role": "primary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Chain Press", "path": "exercises/chain_press.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "chair_squat": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "machine" ], "id": "chair_squat", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" } ], "name": "Chair Squat", "path": "exercises/chair_squat.md", "pattern": [ "squat" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "chin_up": { "aliases": [], "alternatives": [ "pullups" ], "difficulty": { "mobility_prerequisite": 1, "strength_prerequisite": 3, "technical_complexity": 3 }, "equipment": [ "bodyweight" ], "id": "chin_up", "injury_risk": { "common_injuries": [ { "mechanism": "valgus_stress_from_supinated_grip_under_load", "risk_factors": [ "heavy_weighted_chin_ups", "medial_epicondylitis_history" ], "structure": "medial_elbow" }, { "mechanism": "impingement_at_top_of_movement", "risk_factors": [ "forced_scapular_retraction_at_full_overhead_flexion", "inadequate_scapular_depression_cue" ], "structure": "shoulder_subacromial_space" } ], "contraindications": [ "acute_medial_epicondylitis", "distal_biceps_tendon_pathology", "anterior_shoulder_instability" ], "joint_stress": { "elbow": "low", "shoulder": "moderate", "wrist": "low" } }, "joint_rom_required": { "elbow_flexion_deg": 100.6, "notes": "Chin-up requires greater elbow flexion ROM (100.6° ± 14.5°) than the pronated pull-up (93.4° ± 14.6°). The supinated grip positions the elbows anteriorly in the sagittal plane, enabling more terminal flexion at lockout. Scapular upward rotation of 60° is required throughout the ascending phase.\n", "scapular_upward_rotation_deg": 60, "shoulder_flexion_deg": 180, "source": "ssd_2026" }, "muscle_activation_studies": [ { "condition": { "grip": "supinated", "width": "shoulder-width" }, "doi": null, "measurements": [ { "mean_pct_mvc": 117, "muscle": "latissimus_dorsi", "sd": 46 }, { "mean_pct_mvc": 96, "muscle": "biceps_brachii", "sd": 34 }, { "mean_pct_mvc": 57, "muscle": "pectoralis_major", "sd": 36 }, { "mean_pct_mvc": 45, "muscle": "trap_lower", "sd": 22 } ], "n": null, "population": "literature compilation", "source_id": "ssd_2026" } ], "muscles": [ { "id": "latissimus_dorsi", "role": "primary" }, { "id": "biceps_brachii", "role": "primary" }, { "id": "pectoralis_major", "role": "secondary" }, { "id": "trap_lower", "role": "secondary" }, { "id": "rhomboids", "role": "secondary" }, { "id": "infraspinatus", "role": "stabilizer" }, { "id": "erector_spinae", "role": "stabilizer" } ], "name": "Chin-Up", "path": "exercises/chin_up.md", "pattern": [ "vertical_pull" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Identical curve to the pronated pull-up: hardest at the top where the humerus is fully adducted and the primary extensors hit active insufficiency. Peak force in the bottom third where LD is at optimal length-tension. The supinated grip does not change the curve shape — it redistributes load between biceps and lower trapezius, not positional difficulty.\n", "peak_force_position": "bottom_third", "source": "ssd_2026", "sticking_point": "top_third", "type": "descending" }, "variations": [] }, "circus_bell": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "circus_dumbbell" ], "id": "circus_bell", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "deltoid", "role": "primary" }, { "id": "forearm_flexors", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" }, { "id": "trapezius", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Circus Bell", "path": "exercises/circus_bell.md", "pattern": [ "carry" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "clean": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "clean", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "biceps_femoris", "role": "primary" }, { "id": "semitendinosus", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "forearm_flexors", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" }, { "id": "rectus_femoris", "role": "secondary" }, { "id": "vastus_lateralis", "role": "secondary" }, { "id": "vastus_medialis", "role": "secondary" }, { "id": "deltoid", "role": "secondary" }, { "id": "trapezius", "role": "secondary" } ], "name": "Clean", "path": "exercises/clean.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "clean_and_jerk": { "aliases": [], "alternatives": [ "power_clean" ], "difficulty": { "mobility_prerequisite": 5, "strength_prerequisite": 4, "technical_complexity": 5 }, "equipment": [ "barbell" ], "id": "clean_and_jerk", "injury_risk": { "common_injuries": [ { "mechanism": "forced_extension_on_clean_catch", "risk_factors": [ "insufficient_shoulder_er", "poor_front_rack_mobility", "heavy_load" ], "structure": "wrist_extensors" }, { "mechanism": "eccentric_overload_at_jerk_catch", "risk_factors": [ "insufficient_overhead_shoulder_flexion", "fatigue_from_preceding_clean" ], "structure": "rotator_cuff" }, { "mechanism": "shear_under_load", "risk_factors": [ "bar_drifting_away_from_body_during_pull", "poor_bracing" ], "structure": "lumbar_disc" }, { "mechanism": "valgus_in_front_squat_recovery", "risk_factors": [ "fatigue", "restricted_ankle_dorsiflexion", "weak_hip_abductors" ], "structure": "knee" } ], "contraindications": [ "acute_wrist_injury", "acute_shoulder_injury", "lumbar_herniation" ], "joint_stress": { "knee": "moderate", "lower_back": "moderate", "shoulder": "high", "wrist": "high" }, "notes": "The transition from clean to jerk is a distinct injury window: the lifter must re-brace and stabilise the front rack under fatigue before initiating the jerk dip. Rushing this transition with unstable position is a common cause of failed attempts and shoulder injuries." }, "joint_rom_required": { "ankle_dorsiflexion_deg": 25, "hip_flexion_clean_deg": 120, "knee_flexion_front_squat_catch_deg": 130, "notes": "The clean and jerk requires both front-rack and overhead mobility — more total demands than either the clean or the jerk individually. Clean front-rack: 173° shoulder flexion, 107° ER (same as power_clean). Jerk overhead: 180° shoulder flexion, 90° ER. The front squat catch adds ~130° knee flexion and ~25° ankle dorsiflexion. Athletes with adequate front-rack mobility but insufficient overhead mobility cannot complete the jerk without compensatory forward bar displacement.\n", "shoulder_external_rotation_front_rack_deg": 107, "shoulder_external_rotation_overhead_deg": 90, "shoulder_flexion_front_rack_deg": 173, "shoulder_flexion_overhead_deg": 180, "source": "nasm_2020 / crossfit_2022; everett_weightlifting" }, "muscle_activation_studies": [ { "condition": { "load_pct_1rm": 50, "notes": "Hang Power Clean proxy for clean pull phase", "phase": "pull" }, "doi": "10.52082/jssm.2023.778", "measurements": [ { "mean_pct_mvc": 163.82, "muscle": "vastus_lateralis", "sd": 64.41 }, { "mean_pct_mvc": 124.91, "muscle": "gluteus_maximus", "sd": 76.67 } ], "n": 11, "population": "beginners", "source_id": "geisler_2023" }, { "condition": { "load_pct_1rm": 50, "notes": "Hang Power Clean proxy for clean pull phase", "phase": "pull" }, "doi": "10.52082/jssm.2023.778", "measurements": [ { "mean_pct_mvc": 324.41, "muscle": "vastus_lateralis", "sd": 305.15 }, { "mean_pct_mvc": 298.74, "muscle": "gluteus_maximus", "sd": 195.54 } ], "n": 6, "population": "elite", "source_id": "geisler_2023" }, { "condition": { "load_pct_1rm": 90, "notes": "Hang Power Clean proxy; no jerk-phase EMG available", "phase": "pull" }, "doi": "10.52082/jssm.2023.778", "measurements": [ { "mean_pct_mvc": 249.3, "muscle": "vastus_lateralis", "sd": 213.53 } ], "n": 6, "population": "elite", "source_id": "geisler_2023" } ], "muscles": [ { "id": "gluteus_maximus", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "erector_spinae", "role": "primary" }, { "id": "multifidus", "role": "primary" }, { "id": "trap_upper", "role": "primary" }, { "id": "triceps_brachii", "role": "primary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "rectus_femoris", "role": "secondary" }, { "id": "vastus_medialis", "role": "secondary" }, { "id": "deltoid_anterior", "role": "secondary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "forearm_flexors", "role": "stabilizer" } ], "name": "Clean and Jerk", "path": "exercises/clean_and_jerk.md", "pattern": [ "hinge" ], "progressions": [ "power_clean", "front_squat" ], "source": null, "status": "complete", "strength_curve": { "notes": "Clean phase: bell-shaped GRF profile. First pull ~1.5×BW; second pull peak 2.0–2.5×BW; unweighting at double-knee bend ~1.0×BW. VL and GM activation at elite level reach 324% and 299% MVIC respectively at 50% 1RM. Front squat recovery: ascending curve from the deep front squat position. Jerk phase: distinct impulse profile — dip (brief eccentric, 10–15° knee flexion), drive (explosive triple extension peak GRF ~2.5–3.0×BW), catch (overhead eccentric stabilisation, GRF ~1.5×BW as split stance absorbs landing). Total system: the clean and jerk is not the sum of its parts — the transition from clean rack to jerk dip requires resetting bracing and position under fatigue.\n", "peak_force_position": "second_pull", "source": "geisler_2023 / garhammer_1993 / kawamori_2005", "sticking_point": "first_pull_to_transition", "type": "bell_shaped" }, "variations": [ "power_clean" ] }, "clean_and_press": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "clean_and_press", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "deltoid", "role": "primary" }, { "id": "rectus_abdominis", "role": "secondary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" }, { "id": "rhomboids", "role": "secondary" }, { "id": "trapezius", "role": "secondary" }, { "id": "rectus_femoris", "role": "secondary" }, { "id": "vastus_lateralis", "role": "secondary" }, { "id": "vastus_medialis", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Clean and Press", "path": "exercises/clean_and_press.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "clean_deadlift": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "clean_deadlift", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "biceps_femoris", "role": "primary" }, { "id": "semitendinosus", "role": "primary" }, { "id": "forearm_flexors", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" }, { "id": "rhomboids", "role": "secondary" }, { "id": "trapezius", "role": "secondary" }, { "id": "rectus_femoris", "role": "secondary" }, { "id": "vastus_lateralis", "role": "secondary" }, { "id": "vastus_medialis", "role": "secondary" } ], "name": "Clean Deadlift", "path": "exercises/clean_deadlift.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "clean_from_blocks": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "clean_from_blocks", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "deltoid", "role": "secondary" }, { "id": "trapezius", "role": "secondary" } ], "name": "Clean from Blocks", "path": "exercises/clean_from_blocks.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "clean_pull": { "aliases": [], "alternatives": [ "snatch_pull" ], "difficulty": { "mobility_prerequisite": 3, "strength_prerequisite": 3, "technical_complexity": 4 }, "equipment": [ "barbell" ], "id": "clean_pull", "injury_risk": { "common_injuries": [ { "mechanism": "shear_under_load", "risk_factors": [ "bar_drifting_away_from_body", "poor_bracing" ], "structure": "lumbar_disc" } ], "contraindications": [ "acute_lumbar_injury" ], "joint_stress": { "knee": "low", "lower_back": "moderate" } }, "joint_rom_required": { "hip_flexion_deg": 120, "notes": "Setup: 120° hip flexion. No catch — terminates at full triple extension with shrug.", "source": "nasm_2020 / geisler_2023" }, "muscle_activation_studies": [ { "condition": { "load_pct_1rm": 50, "phase": "pull" }, "doi": "10.52082/jssm.2023.778", "measurements": [ { "mean_pct_mvc": 152.72, "muscle": "vastus_lateralis", "sd": 70.36 }, { "mean_pct_mvc": 81.67, "muscle": "gluteus_maximus", "sd": 27.32 } ], "n": 11, "population": "beginners", "source_id": "geisler_2023" }, { "condition": { "load_pct_1rm": 70, "phase": "pull" }, "doi": "10.52082/jssm.2023.778", "measurements": [ { "mean_pct_mvc": 213.18, "muscle": "vastus_lateralis", "sd": 111.04 }, { "mean_pct_mvc": 118.62, "muscle": "gluteus_maximus", "sd": null } ], "n": 11, "population": "beginners", "source_id": "geisler_2023" }, { "condition": { "load_pct_1rm": 90, "phase": "pull" }, "doi": "10.52082/jssm.2023.778", "measurements": [ { "mean_pct_mvc": 225.98, "muscle": "vastus_lateralis", "sd": 201.09 } ], "n": 11, "population": "beginners", "source_id": "geisler_2023" }, { "condition": { "load_pct_1rm": 50, "phase": "pull" }, "doi": "10.52082/jssm.2023.778", "measurements": [ { "mean_pct_mvc": 195.47, "muscle": "vastus_lateralis", "sd": 165.81 }, { "mean_pct_mvc": 90.53, "muscle": "gluteus_maximus", "sd": 52.44 } ], "n": 10, "population": "advanced", "source_id": "geisler_2023" }, { "condition": { "load_pct_1rm": 70, "phase": "pull" }, "doi": "10.52082/jssm.2023.778", "measurements": [ { "mean_pct_mvc": 215.58, "muscle": "vastus_lateralis", "sd": 189.9 }, { "mean_pct_mvc": 109.9, "muscle": "gluteus_maximus", "sd": null } ], "n": 10, "population": "advanced", "source_id": "geisler_2023" }, { "condition": { "load_pct_1rm": 90, "phase": "pull" }, "doi": "10.52082/jssm.2023.778", "measurements": [ { "mean_pct_mvc": 273.86, "muscle": "vastus_lateralis", "sd": 271.11 } ], "n": 10, "population": "advanced", "source_id": "geisler_2023" }, { "condition": { "load_pct_1rm": 50, "phase": "pull" }, "doi": "10.52082/jssm.2023.778", "measurements": [ { "mean_pct_mvc": 239.4, "muscle": "vastus_lateralis", "sd": 86.53 }, { "mean_pct_mvc": 258.65, "muscle": "gluteus_maximus", "sd": 258.35 } ], "n": 6, "population": "elite", "source_id": "geisler_2023" }, { "condition": { "load_pct_1rm": 70, "phase": "pull" }, "doi": "10.52082/jssm.2023.778", "measurements": [ { "mean_pct_mvc": 279.38, "muscle": "vastus_lateralis", "sd": 138.83 }, { "mean_pct_mvc": 228.31, "muscle": "gluteus_maximus", "sd": null } ], "n": 6, "population": "elite", "source_id": "geisler_2023" }, { "condition": { "load_pct_1rm": 90, "phase": "pull" }, "doi": "10.52082/jssm.2023.778", "measurements": [ { "mean_pct_mvc": 311.81, "muscle": "vastus_lateralis", "sd": 271.74 } ], "n": 6, "population": "elite", "source_id": "geisler_2023" } ], "muscles": [ { "id": "vastus_lateralis", "role": "primary" }, { "id": "gluteus_maximus", "role": "primary" }, { "id": "erector_spinae", "role": "primary" }, { "id": "multifidus", "role": "primary" }, { "id": "trap_upper", "role": "primary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "rectus_femoris", "role": "secondary" }, { "id": "vastus_medialis", "role": "secondary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "forearm_flexors", "role": "stabilizer" } ], "name": "Clean Pull", "path": "exercises/clean_pull.md", "pattern": [ "hinge" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Midthigh (hang) start: peak GRF 2880±482 N, instantaneous RFD 15321±3533 N/s — significantly greater than floor-start power clean (2306±388 N; 8840±2940 N/s). Removing the catch phase directs terminal motor drive entirely into shoulder elevation, producing superior upper trapezius stimulus vs the power clean at submaximal loads (elite, p < 0.05, Hedges' g = 0.61–1.08). Can be loaded at 100–110%+ of power clean 1RM as an overload tool.\n", "peak_force_position": "second_pull", "source": "kawamori_2005 / geisler_2023", "sticking_point": "first_pull_to_transition", "type": "bell_shaped" }, "variations": [ "power_clean" ] }, "clean_shrug": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "clean_shrug", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "trapezius", "role": "primary" }, { "id": "forearm_flexors", "role": "secondary" }, { "id": "deltoid", "role": "secondary" } ], "name": "Clean Shrug", "path": "exercises/clean_shrug.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "clock_push_up": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": "clock_push_up", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "pectoralis_major", "role": "primary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Clock Push-Up", "path": "exercises/clock_push_up.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "close_grip_barbell_bench_press": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": 1, "strength_prerequisite": 2, "technical_complexity": 2 }, "equipment": [ "barbell" ], "id": "close_grip_barbell_bench_press", "injury_risk": { "common_injuries": [ { "mechanism": "ulnar_deviation_stress_from_narrow_grip", "risk_factors": [ "excessively_narrow_grip_under_shoulder_width", "heavy_loads", "elbow_flare" ], "structure": "wrist_extensor_tendons" }, { "mechanism": "valgus_stress_from_narrow_grip", "risk_factors": [ "heavy_loads", "high_frequency", "insufficient_recovery" ], "structure": "medial_elbow_common_flexor_tendon" } ], "contraindications": [ "acute_wrist_tendinopathy", "medial_epicondylitis_acute", "distal_biceps_tendon_pathology" ], "joint_stress": { "elbow": "moderate", "shoulder": "low", "wrist": "moderate" } }, "joint_rom_required": { "elbow_flexion_deg": 90, "notes": "Elbows tucked close to the sides (~30° angle relative to torso) throughout. Bar contacts near the base of the sternum (lower than standard bench press). Grip width ~95% of biacromial distance — approximately 10–16 inches for most lifters.\n", "shoulder_extension_deg": null, "source": "ebd_2026" }, "muscle_activation_studies": [ { "condition": { "grip_width": "50% biacromial distance (BAD)", "notes": "Relative comparison — specific load not reported; submaximal condition" }, "doi": null, "measurements": [ { "mean_pct_mvc": 16, "muscle": "triceps_brachii", "notes": "vs 12% MVIC at 150% BAD standard grip — 33% greater at narrow grip", "sd": null }, { "mean_pct_mvc": null, "muscle": "pec_major_sternal", "notes": "Decreased vs wider grip variations", "sd": null } ], "n": null, "population": "literature compilation", "source_id": "ebd_2026" }, { "condition": { "grip_width": "standard close grip (~95% BAD)", "load_pct_1rm": 95 }, "doi": null, "measurements": [ { "mean_pct_mvc": 120, "muscle": "triceps_lateral", "notes": "Peak activation during high-intensity lockout; lateral head dominates at terminal elbow extension", "sd": null } ], "n": null, "population": "literature compilation", "source_id": "ebd_2026" } ], "muscles": [ { "id": "triceps_brachii", "role": "primary" }, { "id": "pec_major_clavicular", "role": "secondary" }, { "id": "pec_major_sternal", "role": "secondary" }, { "id": "deltoid_anterior", "role": "secondary" } ], "name": "Close-Grip Barbell Bench Press", "path": "exercises/close_grip_barbell_bench_press.md", "pattern": [ "horizontal_push" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Sticking point occurs mid-range at the shoulder-to-triceps transition phase. The greater ROM vs wide-grip bench press extends time under tension. The mechanical advantage shifts heavily to the triceps in the final third — making this the premier barbell exercise for overcoming terminal lockout weakness.\n", "peak_force_position": "lockout", "source": "ebd_2026", "sticking_point": "mid_range", "type": "ascending" }, "variations": [] }, "close_grip_dumbbell_press": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "close_grip_dumbbell_press", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "triceps_brachii", "role": "primary" }, { "id": "pectoralis_major", "role": "secondary" }, { "id": "deltoid", "role": "secondary" } ], "name": "Close-Grip Dumbbell Press", "path": "exercises/close_grip_dumbbell_press.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "close_grip_ez_bar_curl": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "close_grip_ez_bar_curl", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "biceps_brachii", "role": "primary" }, { "id": "forearm_flexors", "role": "secondary" } ], "name": "Close-Grip EZ Bar Curl", "path": "exercises/close_grip_ez_bar_curl.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "close_grip_ez_bar_curl_with_band": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "e-z curl bar" ], "id": "close_grip_ez_bar_curl_with_band", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "biceps_brachii", "role": "primary" }, { "id": "forearm_flexors", "role": "secondary" } ], "name": "Close-Grip EZ-Bar Curl with Band", "path": "exercises/close_grip_ez_bar_curl_with_band.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "close_grip_ez_bar_press": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "e-z curl bar" ], "id": "close_grip_ez_bar_press", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "triceps_brachii", "role": "primary" }, { "id": "pectoralis_major", "role": "secondary" }, { "id": "deltoid", "role": "secondary" } ], "name": "Close-Grip EZ-Bar Press", "path": "exercises/close_grip_ez_bar_press.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", 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[ "body only" ], "id": "crunch_hands_overhead", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_abdominis", "role": "primary" } ], "name": "Crunch - Hands Overhead", "path": "exercises/crunch_hands_overhead.md", "pattern": [ "vertical pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "crunch_legs_on_exercise_ball": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": "crunch_legs_on_exercise_ball", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_abdominis", "role": "primary" } ], "name": "Crunch - Legs On Exercise Ball", "path": "exercises/crunch_legs_on_exercise_ball.md", "pattern": [ "vertical pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "crunches": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": "crunches", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_abdominis", "role": "primary" } ], "name": "Crunches", "path": "exercises/crunches.md", "pattern": [ "vertical pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "cuban_press": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "cuban_press", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "deltoid", "role": "primary" }, { "id": "trapezius", "role": "secondary" } ], "name": "Cuban Press", "path": "exercises/cuban_press.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "dead_bug": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": "dead_bug", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_abdominis", "role": "primary" } ], "name": "Dead Bug", "path": "exercises/dead_bug.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "deadlift_with_bands": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "deadlift_with_bands", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "erector_spinae", "role": "primary" }, { "id": "multifidus", "role": "primary" }, { "id": "forearm_flexors", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "rhomboids", "role": "secondary" }, { "id": "trapezius", "role": "secondary" }, { "id": "rectus_femoris", "role": "secondary" }, { "id": "vastus_lateralis", "role": "secondary" }, { "id": "vastus_medialis", "role": "secondary" } ], "name": "Deadlift with Bands", "path": "exercises/deadlift_with_bands.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "deadlift_with_chains": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "deadlift_with_chains", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "erector_spinae", "role": "primary" }, { "id": "multifidus", "role": "primary" }, { "id": "forearm_flexors", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "rhomboids", "role": "secondary" }, { "id": "trapezius", "role": "secondary" }, { "id": "rectus_femoris", "role": "secondary" }, { "id": "vastus_lateralis", "role": "secondary" }, { "id": "vastus_medialis", "role": "secondary" } ], "name": "Deadlift with Chains", "path": "exercises/deadlift_with_chains.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "decline_barbell_bench_press": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "decline_barbell_bench_press", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "pectoralis_major", "role": "primary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Decline Barbell Bench Press", "path": "exercises/decline_barbell_bench_press.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "decline_close_grip_bench_to_skull_crusher": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "decline_close_grip_bench_to_skull_crusher", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "triceps_brachii", "role": "primary" }, { "id": "pectoralis_major", "role": "secondary" }, { "id": "deltoid", "role": "secondary" } ], "name": "Decline Close-Grip Bench To Skull Crusher", "path": "exercises/decline_close_grip_bench_to_skull_crusher.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "decline_crunch": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": "decline_crunch", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_abdominis", "role": "primary" } ], "name": "Decline Crunch", "path": "exercises/decline_crunch.md", "pattern": [ "vertical pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "decline_dumbbell_bench_press": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "decline_dumbbell_bench_press", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "pectoralis_major", "role": "primary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Decline Dumbbell Bench Press", "path": "exercises/decline_dumbbell_bench_press.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "decline_dumbbell_flyes": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "decline_dumbbell_flyes", "injury_risk": null, "joint_rom_required": { "elbow_flexion_deg": 15, "shoulder_horizontal_adduction_deg": 90, "source": "Squatwolf" }, "muscle_activation_studies": [], "muscles": [ { "id": "pectoralis_major", "role": "primary" } ], "name": "Decline Dumbbell Flyes", "path": "exercises/decline_dumbbell_flyes.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "complete", "strength_curve": { "notes": "Horizontal moment arm decreases as arms adduct toward midline; tension drops to near zero at vertical lockout", "peak_force_position": "bottom", "sticking_point": "bottom_third", "type": "descending" }, "variations": [] }, "decline_dumbbell_triceps_extension": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "decline_dumbbell_triceps_extension", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "triceps_brachii", "role": "primary" } ], "name": "Decline Dumbbell Triceps Extension", "path": "exercises/decline_dumbbell_triceps_extension.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "decline_ez_bar_triceps_extension": { "aliases": [], "alternatives": [ "ez_bar_skullcrusher", "lying_triceps_press" ], "difficulty": { "mobility_prerequisite": 1, "strength_prerequisite": 2, "technical_complexity": 2 }, "equipment": [ "ez_bar", "bench" ], "id": "decline_ez_bar_triceps_extension", "injury_risk": { "common_injuries": [ { "mechanism": "eccentric_overload", "risk_factors": [ "rapid_eccentric", "heavy_load", "bouncing_at_bottom" ], "structure": "distal_triceps_tendon" } ], "contraindications": [ "acute_triceps_tendinopathy", "blood_pressure_contraindicated_for_inverted_positions" ], "joint_stress": { "elbow": "moderate", "shoulder": "low" } }, "joint_rom_required": { "elbow_flexion_deg": 130, "shoulder_extension_deg": 10, "source": "biomechanical inference" }, "muscle_activation_studies": [ { "condition": { "implement": "barbell", "load_pct_1rm": null, "notes": "Tested as flat 'lying barbell extensions' (skull crusher); decline variant not specifically measured. Values are relative to triangle push-up = 100%, NOT true %MVIC. Long head 70% (SD 20.9), lateral head 55% (SD 14.1) of reference.", "phase": "dynamic" }, "doi": null, "measurements": [ { "mean_pct_mvc": null, "muscle": "triceps_long", "sd": null }, { "mean_pct_mvc": null, "muscle": "triceps_lateral", "sd": null }, { "mean_pct_mvc": null, "muscle": "triceps_medial", "sd": null } ], "n": 15, "population": "healthy female volunteers, 20-24 yr", "source_id": "boehler_2011" } ], "muscles": [ { "id": "triceps_long", "role": "primary" }, { "id": "triceps_lateral", "role": "primary" }, { "id": "triceps_medial", "role": "secondary" } ], "name": "Decline EZ-Bar Triceps Extension", "path": "exercises/decline_ez_bar_triceps_extension.md", "pattern": [ "isolation" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Bell-shaped similar to flat skullcrusher; decline angle shifts gravity moment arm distribution slightly", "peak_force_position": "mid", "source": "biomechanical inference", "sticking_point": "mid_range", "type": "bell_shaped" }, "variations": [] }, "decline_oblique_crunch": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": "decline_oblique_crunch", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_abdominis", "role": "primary" } ], "name": "Decline Oblique Crunch", "path": "exercises/decline_oblique_crunch.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "decline_push_up": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "bodyweight" ], "id": "decline_push_up", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "pectoralis_major", "role": "primary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Decline Push-Up", "path": "exercises/decline_push_up.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "decline_reverse_crunch": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": "decline_reverse_crunch", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_abdominis", "role": "primary" } ], "name": "Decline Reverse Crunch", "path": "exercises/decline_reverse_crunch.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "decline_smith_press": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "machine" ], "id": "decline_smith_press", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "pectoralis_major", "role": "primary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Decline Smith Press", "path": "exercises/decline_smith_press.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "deficit_deadlift": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "deficit_deadlift", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "erector_spinae", "role": "primary" }, { "id": "multifidus", "role": "primary" }, { "id": "forearm_flexors", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "rhomboids", "role": "secondary" }, { "id": "trapezius", "role": "secondary" }, { "id": "rectus_femoris", "role": "secondary" }, { "id": "vastus_lateralis", "role": "secondary" }, { "id": "vastus_medialis", "role": "secondary" } ], "name": "Deficit Deadlift", "path": "exercises/deficit_deadlift.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "dip_machine": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "machine" ], "id": "dip_machine", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "triceps_brachii", "role": "primary" }, { "id": "pectoralis_major", "role": "secondary" }, { "id": "deltoid", "role": "secondary" } ], "name": "Dip Machine", "path": "exercises/dip_machine.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "dips_chest_version": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "parallel_bars" ], "id": "dips_chest_version", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "pectoralis_major", "role": "primary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Dips - Chest Version", "path": "exercises/dips_chest_version.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "dips_triceps_version": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": "dips_triceps_version", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "triceps_brachii", "role": "primary" }, { "id": "pectoralis_major", "role": "secondary" }, { "id": "deltoid", "role": "secondary" } ], "name": "Dips - Triceps Version", "path": "exercises/dips_triceps_version.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "donkey_calf_raises": { "aliases": [], "alternatives": [ "standing_calf_raises", "seated_calf_raise" ], "difficulty": { "mobility_prerequisite": 2, "strength_prerequisite": 1, "technical_complexity": 1 }, "equipment": [ "machine" ], "id": "donkey_calf_raises", "injury_risk": { "common_injuries": [ { "mechanism": "eccentric_overload", "risk_factors": [ "excessive_dorsiflexion", "rapid_eccentric", "pre_existing_achilles_tendinopathy" ], "structure": "achilles_tendon" }, { "mechanism": "stretch_overload_at_maximum_length", "risk_factors": [ "heavy_load_at_maximum_hip_and_ankle_flexion", "pre_existing_gastrocnemius_strain" ], "structure": "gastrocnemius_muscle" } ], "contraindications": [ "acute_achilles_tendinopathy", "gastrocnemius_strain" ], "joint_stress": { "ankle": "low", "knee": "low" } }, "joint_rom_required": { "ankle_dorsiflexion_deg": 20, "ankle_plantarflexion_deg": 40, "hip_flexion_deg": 90, "source": "biomechanical inference" }, "muscle_activation_studies": [], "muscles": [ { "id": "gastrocnemius_medial", "role": "primary" }, { "id": "gastrocnemius_lateral", "role": "primary" }, { "id": "soleus", "role": "secondary" } ], "name": "Donkey Calf Raises", "path": "exercises/donkey_calf_raises.md", "pattern": [ "isolation" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Bell-shaped similar to standing raise; gastrocnemius starts from a greater elongated length due to hip flexion, providing greater stretch-mediated stimulus than standing raises", "peak_force_position": "mid", "source": "biomechanical inference", "sticking_point": "mid_range", "type": "bell_shaped" }, "variations": [] }, "double_kettlebell_alternating_hang_clean": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "kettlebells" ], "id": "double_kettlebell_alternating_hang_clean", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "biceps_femoris", "role": "primary" }, { "id": "semitendinosus", "role": "primary" }, { "id": "biceps_brachii", "role": "secondary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "forearm_flexors", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" }, { "id": "rectus_femoris", "role": "secondary" }, { "id": "vastus_lateralis", "role": "secondary" }, { "id": "vastus_medialis", "role": "secondary" }, { "id": "trapezius", "role": "secondary" } ], "name": "Double Kettlebell Alternating Hang Clean", "path": "exercises/double_kettlebell_alternating_hang_clean.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "double_kettlebell_jerk": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "kettlebells" ], "id": "double_kettlebell_jerk", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "deltoid", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "rectus_femoris", "role": "secondary" }, { "id": "vastus_lateralis", "role": "secondary" }, { "id": "vastus_medialis", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Double Kettlebell Jerk", "path": "exercises/double_kettlebell_jerk.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "double_kettlebell_push_press": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "kettlebells" ], "id": "double_kettlebell_push_press", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "deltoid", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "rectus_femoris", "role": "secondary" }, { "id": "vastus_lateralis", "role": "secondary" }, { "id": "vastus_medialis", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Double Kettlebell Push Press", "path": "exercises/double_kettlebell_push_press.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "double_kettlebell_snatch": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "kettlebells" ], "id": "double_kettlebell_snatch", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "deltoid", "role": "primary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "rectus_femoris", "role": "secondary" }, { "id": "vastus_lateralis", "role": "secondary" }, { "id": "vastus_medialis", "role": "secondary" } ], "name": "Double Kettlebell Snatch", "path": "exercises/double_kettlebell_snatch.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "double_kettlebell_windmill": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "kettlebells" ], "id": "double_kettlebell_windmill", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_abdominis", "role": "primary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Double Kettlebell Windmill", "path": "exercises/double_kettlebell_windmill.md", "pattern": [ "squat" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "double_unders": { "aliases": [ "double under", "DU", "jump rope double under" ], "alternatives": [], "difficulty": { "mobility_prerequisite": 2, "strength_prerequisite": 1, "technical_complexity": 3 }, "equipment": [ "jump_rope" ], "id": "double_unders", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "gastrocnemius", "role": "primary" }, { "id": "soleus", "role": "primary" }, { "id": "quadriceps", "role": "secondary" }, { "id": "deltoid_anterior", "role": "stabilizer" }, { "id": "rectus_abdominis", "role": "stabilizer" } ], "name": "Double Unders", "path": "exercises/double_unders.md", "pattern": [ "isolation" ], "progressions": [], "source": null, "status": "stub", "strength_curve": null, "variations": [] }, "downward_facing_balance": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "exercise ball" ], "id": "downward_facing_balance", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "gluteus_maximus", "role": "primary" }, { "id": "rectus_abdominis", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" } ], "name": "Downward Facing Balance", "path": "exercises/downward_facing_balance.md", "pattern": [ "squat" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "drag_curl": { "aliases": [], "alternatives": [ "barbell_curl", "dumbbell_bicep_curl" ], "difficulty": { "mobility_prerequisite": 1, "strength_prerequisite": 1, "technical_complexity": 2 }, "equipment": [ "barbell" ], "id": "drag_curl", "injury_risk": { "common_injuries": [ { "mechanism": "repetitive_shoulder_extension", "risk_factors": [ "excessive_shoulder_extension_range", "heavy_load", "pre_existing_biceps_tendinopathy" ], "structure": "biceps_tendon_long_head" } ], "contraindications": [ "acute_posterior_shoulder_impingement" ], "joint_stress": { "elbow": "low", "shoulder": "low" } }, "joint_rom_required": { "elbow_flexion_deg": 120, "shoulder_extension_deg": 20, "source": "biomechanical inference" }, "muscle_activation_studies": [], "muscles": [ { "id": "biceps_brachii", "role": "primary" }, { "id": "brachialis", "role": "secondary" } ], "name": "Drag Curl", "path": "exercises/drag_curl.md", "pattern": [ "isolation" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Easiest at the top due to simultaneous shoulder extension reducing biceps effective length; resistance felt most at the start where shoulder is neutral and elbow begins extending", "peak_force_position": "bottom", "source": "biomechanical inference", "sticking_point": "bottom_third", "type": "descending" }, "variations": [] }, "dumbbell_alternate_bicep_curl": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "dumbbell_alternate_bicep_curl", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "biceps_brachii", "role": "primary" }, { "id": "forearm_flexors", "role": "secondary" } ], "name": "Dumbbell Alternate Bicep Curl", "path": "exercises/dumbbell_alternate_bicep_curl.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "dumbbell_bench_press": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "dumbbell_bench_press", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "pectoralis_major", "role": "primary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Dumbbell Bench Press", "path": "exercises/dumbbell_bench_press.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "dumbbell_bench_press_with_neutral_grip": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "dumbbell_bench_press_with_neutral_grip", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "pectoralis_major", "role": "primary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Dumbbell Bench Press with Neutral Grip", "path": "exercises/dumbbell_bench_press_with_neutral_grip.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "dumbbell_bicep_curl": { "aliases": [], "alternatives": [ "barbell_curl", "ez_bar_curl" ], "difficulty": { "mobility_prerequisite": 1, "strength_prerequisite": 1, "technical_complexity": 1 }, "equipment": [ "dumbbell" ], "id": "dumbbell_bicep_curl", "injury_risk": { "common_injuries": [ { "mechanism": "eccentric_overload", "risk_factors": [ "rapid_eccentric", "excessive_weight", "pre_existing_tendinopathy" ], "structure": "distal_biceps_tendon" } ], "contraindications": [ "acute_distal_biceps_tendinopathy" ], "joint_stress": { "elbow": "low", "wrist": "low" } }, "joint_rom_required": { "elbow_flexion_deg": 132, "shoulder_flexion_deg": 0, "source": "Marcolin 2018 analogous data" }, "muscle_activation_studies": [ { "condition": { "implement": "dumbbell", "load_pct_1rm": 80, "phase": "full_rep" }, "doi": null, "measurements": [ { "mean_pct_mvc": 111.46, "muscle": "biceps_brachii", "sd": 26.8 } ], "n": 11, "population": "resistance-trained adults, 80% 1RM", "source_id": "parpa_2025" }, { "condition": { "implement": "dumbbell", "phase": "full_rep" }, "doi": null, "measurements": [ { "mean_pct_mvc": 95.0, "muscle": "biceps_brachii", "sd": null } ], "n": null, "population": "general population", "source_id": "oliveira_2009" } ], "muscles": [ { "id": "biceps_brachii", "role": "primary" }, { "id": "brachialis", "role": "secondary" }, { "id": "brachioradialis", "role": "secondary" } ], "name": "Dumbbell Bicep Curl", "path": "exercises/dumbbell_bicep_curl.md", "pattern": [ "isolation" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Bell-shaped; peak torque at ~90° elbow flexion; allows full forearm supination through the range unlike barbell", "peak_force_position": "mid", "source": "biomechanical inference", "sticking_point": "mid_range", "type": "bell_shaped" }, "variations": [] }, "dumbbell_clean": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "dumbbell_clean", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "biceps_femoris", "role": "primary" }, { "id": "semitendinosus", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "forearm_flexors", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" }, { "id": "rectus_femoris", "role": "secondary" }, { "id": "vastus_lateralis", "role": "secondary" }, { "id": "vastus_medialis", "role": "secondary" }, { "id": "deltoid", "role": "secondary" }, { "id": "trapezius", "role": "secondary" } ], "name": "Dumbbell Clean", "path": "exercises/dumbbell_clean.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "dumbbell_floor_press": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "dumbbell_floor_press", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "triceps_brachii", "role": "primary" }, { "id": "pectoralis_major", "role": "secondary" }, { "id": "deltoid", "role": "secondary" } ], "name": "Dumbbell Floor Press", "path": "exercises/dumbbell_floor_press.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "dumbbell_flyes": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "dumbbell_flyes", "injury_risk": null, "joint_rom_required": { "elbow_flexion_deg": 15, "shoulder_horizontal_adduction_deg": 90, "source": "Reiser 2017" }, "muscle_activation_studies": [ { "condition": { "elbow_angle_deg": 15, "implement": "dumbbell", "load_pct_1rm": null, "notes": "Relative comparison only; flat dumbbell fly produced 16% lower pectoralis_major and 25% lower deltoid_anterior vs. barbell bench press (p<0.05). No absolute %MVIC reported.", "phase": "concentric" }, "doi": null, "measurements": [ { "mean_pct_mvc": null, "muscle": "pectoralis_major", "sd": null }, { "mean_pct_mvc": null, "muscle": "deltoid_anterior", "sd": null }, { "mean_pct_mvc": null, "muscle": "biceps_brachii", "sd": null } ], "n": 17, "population": "trained males", "source_id": "solstad_2020" }, { "condition": { "elbow_angle_deg": 15, "implement": "dumbbell", "load_pct_1rm": 60, "phase": "full_rep" }, "doi": null, "measurements": [ { "mean_pct_mvc": 18.8, "muscle": "deltoid_anterior", "sd": null }, { "mean_pct_mvc": 3.4, "muscle": "deltoid_lateral", "sd": null }, { "mean_pct_mvc": 2.5, "muscle": "deltoid_posterior", "sd": null } ], "n": 13, "population": "strength-trained men", "source_id": "botton_2020" }, { "condition": { "elbow_angle_deg": 15, "implement": "dumbbell", "load_pct_1rm": null, "notes": "Relative comparison only; flat fly generated significantly higher pec_major_sternal activation than incline (d=1.07). 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"joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "gastrocnemius", "role": "primary" }, { "id": "soleus", "role": "primary" } ], "name": "Dumbbell Seated One-Leg Calf Raise", "path": "exercises/dumbbell_seated_one_leg_calf_raise.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "dumbbell_shoulder_press": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "dumbbell_shoulder_press", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "deltoid", "role": "primary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Dumbbell Shoulder Press", "path": "exercises/dumbbell_shoulder_press.md", "pattern": [ "vertical press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "dumbbell_shrug": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "dumbbell_shrug", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "trapezius", "role": "primary" } ], "name": "Dumbbell Shrug", "path": "exercises/dumbbell_shrug.md", "pattern": [ "vertical pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "dumbbell_side_bend": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "dumbbell_side_bend", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_abdominis", "role": "primary" } ], 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"mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "exercise ball" ], "id": "exercise_ball_crunch", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_abdominis", "role": "primary" } ], "name": "Exercise Ball Crunch", "path": "exercises/exercise_ball_crunch.md", "pattern": [ "vertical pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "exercise_ball_pull_in": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "exercise ball" ], "id": "exercise_ball_pull_in", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_abdominis", "role": "primary" } ], "name": "Exercise Ball Pull-In", "path": "exercises/exercise_ball_pull_in.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "extended_range_one_arm_kettlebell_floor_press": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "kettlebells" ], "id": "extended_range_one_arm_kettlebell_floor_press", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "pectoralis_major", "role": "primary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Extended Range One-Arm Kettlebell Floor Press", "path": "exercises/extended_range_one_arm_kettlebell_floor_press.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "external_rotation": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "external_rotation", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "deltoid", "role": "primary" } ], "name": "External Rotation", "path": "exercises/external_rotation.md", "pattern": [ "vertical pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "external_rotation_with_band": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "bands" ], "id": "external_rotation_with_band", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "deltoid", "role": "primary" } ], "name": "External Rotation with Band", "path": "exercises/external_rotation_with_band.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "external_rotation_with_cable": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "cable" ], "id": "external_rotation_with_cable", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "deltoid", "role": "primary" } ], "name": "External Rotation with Cable", "path": "exercises/external_rotation_with_cable.md", "pattern": [ "vertical pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "ez_bar_curl": { "aliases": [], "alternatives": [ "barbell_curl", "dumbbell_bicep_curl" ], "difficulty": { "mobility_prerequisite": 1, "strength_prerequisite": 1, "technical_complexity": 1 }, "equipment": [ "ez_bar" ], "id": "ez_bar_curl", "injury_risk": { "common_injuries": [ { "mechanism": "eccentric_overload", "risk_factors": [ "rapid_eccentric", "excessive_weight" ], "structure": "distal_biceps_tendon" } ], "contraindications": [ "acute_wrist_tendinopathy" ], "joint_stress": { "elbow": "low", "wrist": "low" } }, "joint_rom_required": { "elbow_flexion_deg": 145, "shoulder_flexion_deg": 0, "source": "Marcolin 2018" }, "muscle_activation_studies": [ { "condition": { "implement": "ez_bar", "phase": "full_rep" }, "doi": null, "measurements": [ { "mean_pct_mvc": 75.4, "muscle": "biceps_brachii", "sd": null } ], "n": 16, "population": "healthy adults, standardized load", "source_id": "porcari_2014" } ], "muscles": [ { "id": "biceps_brachii", "role": "primary" }, { "id": "brachialis", "role": "secondary" }, { "id": "brachioradialis", "role": "secondary" } ], "name": "EZ-Bar Curl", "path": "exercises/ez_bar_curl.md", "pattern": [ "isolation" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Bell-shaped; identical to barbell curl; semi-pronated grip reduces wrist moment but does not significantly alter elbow flexion moment profile", "peak_force_position": "mid", "source": "biomechanical inference", "sticking_point": "mid_range", "type": "bell_shaped" }, "variations": [] }, "ez_bar_skullcrusher": { "aliases": [], "alternatives": [ "lying_triceps_press", "cable_lying_triceps_extension" ], "difficulty": { "mobility_prerequisite": 1, "strength_prerequisite": 2, "technical_complexity": 2 }, "equipment": [ "ez_bar", "bench" ], "id": "ez_bar_skullcrusher", "injury_risk": { "common_injuries": [ { "mechanism": "eccentric_overload_at_full_flexion", "risk_factors": [ "rapid_eccentric", "dropping_bar", "heavy_load", "pre_existing_tendinopathy" ], "structure": "distal_triceps_tendon" }, { "mechanism": "valgus_stress", "risk_factors": [ "wide_grip", "elbow_flaring" ], "structure": "lateral_epicondyle" } ], "contraindications": [ "acute_triceps_tendinopathy", "elbow_medial_collateral_ligament_injury" ], "joint_stress": { "elbow": "moderate", "shoulder": "low" } }, "joint_rom_required": { "elbow_flexion_deg": 130, "shoulder_flexion_deg": 90, "source": "boehler_2011" }, "muscle_activation_studies": [ { "condition": { "implement": "ez_bar", "load_pct_1rm": 65, "notes": "TRUE %MVIC — NOT normalized to another exercise", "phase": "full_rep" }, "doi": null, "measurements": [ { "mean_pct_mvc": 23.79, "muscle": "triceps_long", "sd": 9.19 } ], "n": 8, "population": "trained adults, 65% 1RM", "source_id": "brettler_2023" }, { "condition": { "implement": "ez_bar", "notes": "Normalized to triangle push-up = 100%, NOT true %MVIC. Values are relative comparisons only.", "phase": "full_rep" }, "doi": null, "measurements": [ { "mean_pct_mvc": 70.0, "muscle": "triceps_long", "sd": 20.9 }, { "mean_pct_mvc": 55.0, "muscle": "triceps_lateral", "sd": 14.1 } ], "n": null, "population": "healthy adults", "source_id": "boehler_2011" } ], "muscles": [ { "id": "triceps_long", "role": "primary" }, { "id": "triceps_lateral", "role": "primary" }, { "id": "triceps_medial", "role": "secondary" } ], "name": "EZ-Bar Skullcrusher", "path": "exercises/ez_bar_skullcrusher.md", "pattern": [ "isolation" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Bell-shaped; hardest at ~90° elbow flexion where moment arm is maximal", "peak_force_position": "mid", "source": "biomechanical inference", "sticking_point": "mid_range", "type": "bell_shaped" }, "variations": [] }, "face_pull": { "aliases": [], "alternatives": [ "seated_bent_over_rear_delt_raise", "bent_over_dumbbell_rear_delt_raise_with_head_on_bench" ], "difficulty": { "mobility_prerequisite": 1, "strength_prerequisite": 1, "technical_complexity": 2 }, "equipment": [ "cable" ], "id": "face_pull", "injury_risk": { "common_injuries": [], "contraindications": [ "acute_posterior_shoulder_impingement" ], "joint_stress": { "elbow": "low", "shoulder": "low" } }, "joint_rom_required": { "shoulder_external_rotation_deg": 90, "shoulder_horizontal_abduction_deg": 90, "source": "biomechanical inference" }, "muscle_activation_studies": [], "muscles": [ { "id": "deltoid_posterior", "role": "primary" }, { "id": "infraspinatus", "role": "primary" }, { "id": "teres_minor", "role": "primary" }, { "id": "trap_middle", "role": "secondary" }, { "id": "trap_lower", "role": "secondary" }, { "id": "rhomboids", "role": "secondary" }, { "id": "supraspinatus", "role": "stabilizer" } ], "name": "Face Pull", "path": "exercises/face_pull.md", "pattern": [ "isolation" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Cable provides constant tension throughout; peak load at mid-range where both horizontal abduction and external rotation moment arms are maximal", "peak_force_position": "mid", "source": "biomechanical inference", "sticking_point": "mid_range", "type": "bell_shaped" }, "variations": [] }, "farmers_walk": { "aliases": [], "alternatives": [ "yoke_walk" ], "difficulty": { "mobility_prerequisite": 1, "strength_prerequisite": 3, "technical_complexity": 2 }, "equipment": [ "farmer handles" ], "id": "farmers_walk", "injury_risk": { "common_injuries": [ { "mechanism": "grip_overload_during_prolonged_carry", "risk_factors": [ "excessive_distance", "wet_handles", "insufficient_grip_training" ], "structure": "finger_flexor_tendons" }, { "mechanism": "lateral_trunk_sway_under_asymmetric_loading", "risk_factors": [ "uneven_implements", "excessive_load", "fatigue" ], "structure": "lumbar_paraspinals" } ], "contraindications": [ "acute_finger_flexor_tendinopathy", "acute_lumbar_strain" ], "joint_stress": { "grip": "moderate", "lumbar_spine": "low", "shoulder": "low" } }, "joint_rom_required": { "hip_flexion_deg": 30, "knee_flexion_deg": 30, "source": "biomechanical inference — minimal ROM; primarily upright gait" }, "muscle_activation_studies": [], "muscles": [ { "id": "forearm_flexors", "role": "primary" }, { "id": "trap_upper", "role": "primary" }, { "id": "erector_spinae", "role": "primary" }, { "id": "rectus_abdominis", "role": "secondary" }, { "id": "obliques", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "gluteus_medius", "role": "secondary" }, { "id": "rectus_femoris", "role": "secondary" }, { "id": "vastus_lateralis", "role": "secondary" }, { "id": "vastus_medialis", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "multifidus", "role": "secondary" }, { "id": "trap_middle", "role": "secondary" }, { "id": "gastrocnemius_medial", "role": "tertiary" }, { "id": "gastrocnemius_lateral", "role": "tertiary" }, { "id": "soleus", "role": "tertiary" } ], "name": "Farmer's Walk", "path": "exercises/farmers_walk.md", "pattern": [ "carry" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Grip is the limiting factor. Trunk and legs work isometrically to maintain posture during locomotion.", "sticking_point": "grip_failure", "type": "isometric_hold" }, "variations": [] }, "finger_curls": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "finger_curls", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "forearm_flexors", "role": "primary" } ], "name": "Finger Curls", "path": "exercises/finger_curls.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "flat_bench_cable_flyes": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "cable" ], "id": "flat_bench_cable_flyes", "injury_risk": null, "joint_rom_required": { "elbow_flexion_deg": 15, "shoulder_horizontal_adduction_deg": 90, "source": "Legion Athletics" }, "muscle_activation_studies": [], "muscles": [ { "id": "pectoralis_major", "role": "primary" } ], "name": "Flat Bench Cable Flyes", "path": "exercises/flat_bench_cable_flyes.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "complete", "strength_curve": { "notes": "Lateral cable tension provides constant resistance throughout ROM; no drop-off at midline unlike dumbbell variants", "peak_force_position": "mid", "sticking_point": "mid_range", "type": "flat" }, "variations": [] }, "flat_bench_leg_pull_in": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": "flat_bench_leg_pull_in", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_abdominis", "role": "primary" } ], "name": "Flat Bench Leg Pull-In", "path": "exercises/flat_bench_leg_pull_in.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "flat_bench_lying_leg_raise": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": "flat_bench_lying_leg_raise", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_abdominis", "role": "primary" } ], "name": "Flat Bench Lying Leg Raise", "path": "exercises/flat_bench_lying_leg_raise.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "flexor_incline_dumbbell_curls": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "flexor_incline_dumbbell_curls", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "biceps_brachii", "role": "primary" } ], "name": "Flexor Incline Dumbbell Curls", "path": "exercises/flexor_incline_dumbbell_curls.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "floor_glute_ham_raise": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "bodyweight" ], "id": "floor_glute_ham_raise", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "biceps_femoris", "role": "primary" }, { "id": "semitendinosus", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" } ], "name": "Floor Glute-Ham Raise", "path": "exercises/floor_glute_ham_raise.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "floor_press": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": 1, "strength_prerequisite": 2, "technical_complexity": 2 }, "equipment": [ "barbell" ], "id": "floor_press", "injury_risk": { "common_injuries": [ { "mechanism": "impact", "risk_factors": [ "slamming_elbows_into_floor", "uncontrolled_descent" ], "structure": "elbow_soft_tissue" }, { "mechanism": "hyperextension", "risk_factors": [ "uncontrolled_bar_drop", "excessively_heavy_load" ], "structure": "wrist" } ], "contraindications": [], "joint_stress": { "elbow": "low", "shoulder": "low", "wrist": "low" } }, "joint_rom_required": { "elbow_flexion_deg": 90, "notes": "Shoulder extension strictly limited to 0° — the floor blocks posterior humerus travel. Elbow flexion limited to ~90° when upper arms contact the floor. The combination eliminates the bottom third of the standard bench press ROM.\n", "shoulder_extension_deg": 0, "source": "ebd_2026" }, "muscle_activation_studies": [ { "condition": { "phase": "full_rep", "surface": "floor" }, "doi": null, "measurements": [ { "mean_pct_mvc": null, "muscle": "triceps_brachii", "notes": "Dominant throughout; especially high during concentric drive from dead stop with no stretch reflex" }, { "mean_pct_mvc": null, "muscle": "pectoralis_major", "notes": "Reduced vs full bench press — floor eliminates bottom stretch and stretch-shortening contribution" }, { "mean_pct_mvc": null, "muscle": "deltoid_anterior", "notes": "Highly active during initial concentric ascent phase" } ], "n": null, "population": "literature compilation", "source_id": "ebd_2026" } ], "muscles": [ { "id": "triceps_brachii", "role": "primary" }, { "id": "pectoralis_major", "role": "secondary" }, { "id": "deltoid_anterior", "role": "secondary" } ], "name": "Floor Press", "path": "exercises/floor_press.md", "pattern": [ "horizontal_push" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Sticking point is immediately off the floor — no stretch reflex available. All force production is purely concentric. Operates exclusively in the mechanically stronger mid-range and lockout portion of the pressing curve. Pause before pressing is recommended to fully dissipate stored elastic energy.\n", "peak_force_position": "lockout", "source": "ebd_2026", "sticking_point": "bottom", "type": "ascending" }, "variations": [] }, "floor_press_with_chains": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "floor_press_with_chains", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "triceps_brachii", "role": "primary" }, { "id": "pectoralis_major", "role": "secondary" }, { "id": "deltoid", "role": "secondary" } ], "name": "Floor Press with Chains", "path": "exercises/floor_press_with_chains.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "flutter_kicks": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": "flutter_kicks", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "gluteus_maximus", "role": "primary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" } ], "name": "Flutter Kicks", "path": "exercises/flutter_kicks.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "forward_drag_with_press": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "sled" ], "id": "forward_drag_with_press", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "pectoralis_major", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "rectus_femoris", "role": "secondary" }, { "id": "vastus_lateralis", "role": "secondary" }, { "id": "vastus_medialis", "role": "secondary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Forward Drag with Press", "path": "exercises/forward_drag_with_press.md", "pattern": [ "carry" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "frankenstein_squat": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "frankenstein_squat", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "rectus_abdominis", "role": "secondary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" } ], "name": "Frankenstein Squat", "path": "exercises/frankenstein_squat.md", "pattern": [ "squat" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "freehand_jump_squat": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": "freehand_jump_squat", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" } ], "name": "Freehand Jump Squat", "path": "exercises/freehand_jump_squat.md", "pattern": [ "squat" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "frog_sit_ups": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": "frog_sit_ups", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_abdominis", "role": "primary" } ], "name": "Frog Sit-Ups", "path": "exercises/frog_sit_ups.md", "pattern": [ "vertical pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "front_barbell_squat": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "front_barbell_squat", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" } ], "name": "Front Barbell Squat", "path": "exercises/front_barbell_squat.md", "pattern": [ "squat" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "front_barbell_squat_to_a_bench": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "front_barbell_squat_to_a_bench", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" } ], "name": "Front Barbell Squat To A Bench", "path": "exercises/front_barbell_squat_to_a_bench.md", "pattern": [ "squat" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, 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"strength_curve": { "notes": "Anterior load increases knee flexion moment; sticking point worsens if trapezius/rhomboids fatigue and torso tips forward", "peak_force_position": "lockout", "source": "van den Tillaar & Andersen 2021", "sticking_point": "bottom_third", "type": "ascending" }, "variations": [ "back_squat", "overhead_squat" ] }, "front_squat_clean_grip": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "front_squat_clean_grip", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "rectus_abdominis", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" } ], "name": "Front Squat (Clean Grip)", "path": "exercises/front_squat_clean_grip.md", "pattern": [ "squat" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "front_squats_with_two_kettlebells": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "kettlebells" ], "id": "front_squats_with_two_kettlebells", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" } ], "name": "Front Squats With Two Kettlebells", "path": "exercises/front_squats_with_two_kettlebells.md", "pattern": [ "squat" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "front_two_dumbbell_raise": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "front_two_dumbbell_raise", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "deltoid", "role": "primary" } ], "name": "Front Two-Dumbbell Raise", "path": "exercises/front_two_dumbbell_raise.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "full_range_of_motion_lat_pulldown": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "cable" ], "id": "full_range_of_motion_lat_pulldown", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "latissimus_dorsi", "role": "primary" }, { "id": "biceps_brachii", "role": "secondary" }, { "id": "rhomboids", "role": "secondary" }, { "id": "trapezius", "role": "secondary" }, { "id": "deltoid", "role": "secondary" } ], "name": "Full Range-Of-Motion Lat Pulldown", "path": "exercises/full_range_of_motion_lat_pulldown.md", "pattern": [ "horizontal pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "gironda_sternum_chins": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "pull_up_bar" ], "id": "gironda_sternum_chins", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "latissimus_dorsi", "role": "primary" }, { "id": "biceps_brachii", "role": "secondary" }, { "id": "rhomboids", "role": "secondary" }, { "id": "trapezius", "role": "secondary" } ], "name": "Gironda Sternum Chins", "path": "exercises/gironda_sternum_chins.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "glute_ham_raise": { "aliases": [], "alternatives": [ "lying_leg_curls", "seated_leg_curl" ], "difficulty": { "mobility_prerequisite": 2, "strength_prerequisite": 3, "technical_complexity": 3 }, "equipment": [ "machine" ], "id": "glute_ham_raise", "injury_risk": { "common_injuries": [ { "mechanism": "eccentric_overload", "risk_factors": [ "attempting_without_adequate_strength", "bodyweight_too_high_for_current_strength" ], "structure": "proximal_hamstring_tendon" }, { "mechanism": "eccentric_overload_at_knee", "risk_factors": [ "rapid_eccentric", "insufficient_warm_up" ], "structure": "distal_hamstring_tendon" } ], "contraindications": [ "acute_proximal_hamstring_tendinopathy", "acute_posterior_knee_injury", "insufficient_hamstring_strength_for_bodyweight" ], "joint_stress": { "hip": "low", "knee": "moderate" } }, "joint_rom_required": { "hip_extension_deg": 30, "knee_flexion_deg": 130, "source": "ebben_2009" }, "muscle_activation_studies": [ { "condition": { "implement": "machine", "notes": "Simultaneous knee flexion and hip extension; highest hamstring demand of any curl variation in this study", "phase": "full_rep" }, "doi": null, "measurements": [ { "mean_pct_mvc": 98.0, "muscle": "biceps_femoris", "sd": null } ], "n": null, "population": "healthy adults, glute-ham raise machine", "source_id": "ebben_2009" } ], "muscles": [ { "id": "biceps_femoris", "role": "primary" }, { "id": "semitendinosus", "role": "primary" }, { "id": "semimembranosus", "role": "primary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "gastrocnemius_medial", "role": "secondary" }, { "id": "gastrocnemius_lateral", "role": "secondary" } ], "name": "Glute Ham Raise", "path": "exercises/glute_ham_raise.md", "pattern": [ "isolation" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Descending; hardest at the bottom of the rep (body horizontal, hamstrings maximally loaded through both joints); difficulty is front-loaded", "peak_force_position": "bottom", "source": "biomechanical inference", "sticking_point": "bottom_third", "type": "descending" }, "variations": [] }, "glute_kickback": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": "glute_kickback", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "gluteus_maximus", "role": "primary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" } ], "name": "Glute Kickback", "path": "exercises/glute_kickback.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "goblet_squat": { "aliases": [], "alternatives": [ "front_squat", "box_squat" ], "difficulty": { "mobility_prerequisite": 2, "strength_prerequisite": 1, "technical_complexity": 1 }, "equipment": [ "dumbbell", "kettlebell" ], "id": "goblet_squat", "injury_risk": { "common_injuries": [ { "mechanism": "flexion_under_load", "risk_factors": [ "excessive_forward_lean", "losing_neutral_spine_at_depth" ], "structure": "lumbar_spine" }, { "mechanism": "valgus_collapse", "risk_factors": [ "weak_hip_abductors", "limited_ankle_dorsiflexion" ], "structure": "knee" } ], "contraindications": [ "acute_lumbar_disc_injury", "acute_knee_injury" ], "joint_stress": { "hip": "low", "knee": "low", "lumbar": "low" } }, "joint_rom_required": { "ankle_dorsiflexion_deg": 25, "hip_flexion_deg": 115, "knee_flexion_deg": 120, "source": "Collins et al. 2021; Gullett et al. 2009" }, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "vastus_intermedius", "role": "primary" }, { "id": "gluteus_maximus", "role": "primary" }, { "id": "erector_spinae", "role": "stabilizer" } ], "name": "Goblet Squat", "path": "exercises/goblet_squat.md", "pattern": [ "squat" ], "progressions": [ "front_squat", "back_squat" ], "source": null, "status": "complete", "strength_curve": { "notes": "Ascending; anterior counterbalance shifts CoM forward, increasing knee flexion moment; sticking point at bottom similar to front squat; lower absolute loads than barbell squats", "peak_force_position": "lockout", "source": "Collins et al. 2021", "sticking_point": "bottom_third", "type": "ascending" }, "variations": [] }, "good_morning": { "aliases": [], "alternatives": [ "romanian_deadlift" ], "difficulty": { "mobility_prerequisite": 3, "strength_prerequisite": 2, "technical_complexity": 3 }, "equipment": [ "barbell" ], "id": "good_morning", "injury_risk": { "common_injuries": [ { "mechanism": "flexion_under_load", "risk_factors": [ "heavy_loads", "lumbar_rounding", "fatigue" ], "structure": "lumbar_disc" }, { "mechanism": "eccentric_overload", "risk_factors": [ "insufficient_hamstring_flexibility", "excessive_depth" ], "structure": "proximal_hamstring" } ], "contraindications": [ "acute_lumbar_herniation", "proximal_hamstring_tendinopathy", "lumbar_instability" ], "joint_stress": { "hamstring": "moderate", "knee": "low", "lower_back": "high" } }, "joint_rom_required": { "ankle_dorsiflexion_deg": null, "hip_flexion_deg": 75.8, "knee_flexion_deg": 23.1, "notes": "ROM at 80% 1RM (peak mean condition). Knee flexion is not a fixed requirement — it increases self-regulatorily from 17.1° at 50% to 24.8° at 90% 1RM as a neural protective strategy to limit hamstring strain at terminal length.\n", "source": "vigotsky_2015" }, "muscle_activation_studies": [ { "condition": { "knee_flexion_deg": 17.1, "load_pct_1rm": 50, "phase": "concentric" }, "doi": "10.7717/peerj.708", "measurements": [ { "mean_pct_mvc": 26.2, "muscle": "semitendinosus", "sd": null }, { "mean_pct_mvc": 19.5, "muscle": "biceps_femoris", "sd": null }, { "mean_pct_mvc": 50.8, "muscle": "erector_spinae", "sd": null } ], "n": 15, "population": "trained males", "source_id": "vigotsky_2015" }, { "condition": { "knee_flexion_deg": 19.1, "load_pct_1rm": 60, "phase": "concentric" }, "doi": "10.7717/peerj.708", "measurements": [ { "mean_pct_mvc": 28.4, "muscle": "semitendinosus", "sd": null }, { "mean_pct_mvc": 19.3, "muscle": "biceps_femoris", "sd": null }, { "mean_pct_mvc": 54.9, "muscle": "erector_spinae", "sd": null } ], "n": 15, "population": "trained males", "source_id": "vigotsky_2015" }, { "condition": { "knee_flexion_deg": 20.1, "load_pct_1rm": 70, "phase": "concentric" }, "doi": "10.7717/peerj.708", "measurements": [ { "mean_pct_mvc": 34.4, "muscle": "semitendinosus", "sd": null }, { "mean_pct_mvc": 24.2, "muscle": "biceps_femoris", "sd": null }, { "mean_pct_mvc": 61.5, "muscle": "erector_spinae", "sd": null } ], "n": 15, "population": "trained males", "source_id": "vigotsky_2015" }, { "condition": { "knee_flexion_deg": 23.1, "load_pct_1rm": 80, "phase": "concentric" }, "doi": "10.7717/peerj.708", "measurements": [ { "mean_pct_mvc": 37.3, "muscle": "semitendinosus", "sd": null }, { "mean_pct_mvc": 26.4, "muscle": "biceps_femoris", "sd": null }, { "mean_pct_mvc": 73.1, "muscle": "erector_spinae", "sd": null } ], "n": 15, "population": "trained males", "source_id": "vigotsky_2015" }, { "condition": { "knee_flexion_deg": 24.8, "load_pct_1rm": 90, "phase": "concentric" }, "doi": "10.7717/peerj.708", "measurements": [ { "mean_pct_mvc": 39.9, "muscle": "semitendinosus", "sd": null }, { "mean_pct_mvc": 30.4, "muscle": "biceps_femoris", "sd": null }, { "mean_pct_mvc": 70.9, "muscle": "erector_spinae", "sd": null } ], "n": 15, "population": "trained males", "source_id": "vigotsky_2015" } ], "muscles": [ { "id": "erector_spinae", "role": "primary" }, { "id": "semitendinosus", "role": "primary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "multifidus", "role": "secondary" }, { "id": "rectus_abdominis", "role": "secondary" } ], "name": "Good Morning", "path": "exercises/good_morning.md", "pattern": [ "hinge" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Extremely long moment arm (bar on upper traps) generates peak lumbar and hip extensor torque at maximum trunk lean. Erector spinae peak activation reaches 158% MVIC at 90% 1RM — among the highest lumbar demands of any barbell exercise. Medial hamstrings (semitendinosus) consistently exceed lateral hamstrings (biceps femoris) at all loads, consistent with hip-extension-dominant exercise recruitment.\n", "peak_force_position": "bottom", "source": "vigotsky_2015", "sticking_point": null, "type": "descending" }, "variations": [] }, "good_morning_off_pins": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "good_morning_off_pins", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "biceps_femoris", "role": "primary" }, { "id": "semitendinosus", "role": "primary" }, { "id": "rectus_abdominis", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" } ], "name": "Good Morning off Pins", "path": "exercises/good_morning_off_pins.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "gorilla_chin_crunch": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": "gorilla_chin_crunch", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_abdominis", "role": "primary" }, { "id": "biceps_brachii", "role": "secondary" }, { "id": "latissimus_dorsi", "role": "secondary" } ], "name": "Gorilla Chin/Crunch", "path": "exercises/gorilla_chin_crunch.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "hack_squat": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "machine" ], "id": "hack_squat", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" } ], "name": "Hack Squat", "path": "exercises/hack_squat.md", "pattern": [ "squat" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "hammer_curls": { "aliases": [], "alternatives": [ "dumbbell_bicep_curl", "barbell_curl" ], "difficulty": { "mobility_prerequisite": 1, "strength_prerequisite": 1, "technical_complexity": 1 }, "equipment": [ "dumbbell" ], "id": "hammer_curls", "injury_risk": { "common_injuries": [ { "mechanism": "eccentric_overload", "risk_factors": [ "rapid_eccentric", "excessive_weight" ], "structure": "distal_biceps_tendon" } ], "contraindications": [], "joint_stress": { "elbow": "low", "wrist": "low" } }, "joint_rom_required": { "elbow_flexion_deg": 140, "shoulder_flexion_deg": 0, "source": "jahizi_2023" }, "muscle_activation_studies": [ { "condition": { "implement": "dumbbell", "notes": "Neutral (hammer) grip maintained throughout; no forearm supination. No absolute %MVIC values were reported.", "phase": "full_rep" }, "doi": null, "measurements": [], "n": 30, "population": "resistance-trained adults, neutral grip", "source_id": "jahizi_2023" } ], "muscles": [ { "id": "brachialis", "role": "primary" }, { "id": "brachioradialis", "role": "primary" }, { "id": "biceps_brachii", "role": "secondary" } ], "name": "Hammer Curls", "path": "exercises/hammer_curls.md", "pattern": [ "isolation" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Bell-shaped gravity curve similar to supinated curl, but neutral grip distributes load differently across the three elbow flexors", "peak_force_position": "mid", "source": "biomechanical inference", "sticking_point": "mid_range", "type": "bell_shaped" }, "variations": [] }, "hammer_grip_incline_db_bench_press": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "hammer_grip_incline_db_bench_press", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "pectoralis_major", "role": "primary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Hammer Grip Incline DB Bench Press", "path": "exercises/hammer_grip_incline_db_bench_press.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "handstand_push_ups": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": 3, "strength_prerequisite": 4, "technical_complexity": 4 }, "equipment": [ "body only" ], "id": "handstand_push_ups", "injury_risk": { "common_injuries": [ { "mechanism": "impingement_under_full_bodyweight_overhead", "risk_factors": [ "insufficient_shoulder_mobility", "previous_shoulder_injury", "excessive_volume" ], "structure": "rotator_cuff" }, { "mechanism": "hyperextension_under_compression", "risk_factors": [ "limited_wrist_extension", "high_bodyweight" ], "structure": "wrist_joint" }, { "mechanism": "axial_compression_from_head_contact", "risk_factors": [ "uncontrolled_descent", "lack_of_padding" ], "structure": "cervical_spine" } ], "contraindications": [ "acute_shoulder_impingement", "rotator_cuff_tear", "wrist_injury", "cervical_disc_herniation", "uncontrolled_hypertension" ], "joint_stress": { "cervical_spine": "moderate", "elbow": "moderate", "shoulder": "high", "wrist": "high" } }, "joint_rom_required": { "elbow_extension_deg": 0, "shoulder_flexion_deg": 180, "source": "biomechanical inference", "wrist_extension_deg": 80 }, "muscle_activation_studies": [], "muscles": [ { "id": "deltoid_anterior", "role": "primary" }, { "id": "deltoid_lateral", "role": "primary" }, { "id": "triceps_long", "role": "primary" }, { "id": "triceps_lateral", "role": "primary" }, { "id": "triceps_medial", "role": "primary" }, { "id": "trap_upper", "role": "secondary" }, { "id": "pec_major_clavicular", "role": "secondary" }, { "id": "serratus_anterior", "role": "secondary" }, { "id": "erector_spinae", "role": "stabilizer" }, { "id": "rectus_abdominis", "role": "stabilizer" }, { "id": "obliques", "role": "stabilizer" }, { "id": "forearm_flexors", "role": "stabilizer" } ], "name": "Handstand Push-Ups", "path": "exercises/handstand_push_ups.md", "pattern": [ "vertical press" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Hardest at the bottom when the head is near the floor and the shoulders are in maximal flexion under full bodyweight. Mechanical advantage improves as the arms extend.", "peak_force_position": "bottom", "source": "biomechanical inference", "sticking_point": "bottom", "type": "ascending" }, "variations": [] }, "hang_clean": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "hang_clean", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "forearm_flexors", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" }, { "id": "deltoid", "role": "secondary" }, { "id": "trapezius", "role": "secondary" } ], "name": "Hang Clean", "path": "exercises/hang_clean.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "hang_clean_below_the_knees": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "hang_clean_below_the_knees", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "forearm_flexors", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" }, { "id": "deltoid", "role": "secondary" }, { "id": "trapezius", "role": "secondary" } ], "name": "Hang Clean - Below the Knees", "path": "exercises/hang_clean_below_the_knees.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "hang_snatch": { "aliases": [], "alternatives": [ "power_snatch", "one_arm_kettlebell_snatch" ], "difficulty": { "mobility_prerequisite": 4, "strength_prerequisite": 3, "technical_complexity": 5 }, "equipment": [ "barbell" ], "id": "hang_snatch", "injury_risk": { "common_injuries": [ { "mechanism": "hyperextension_during_catch", "risk_factors": [ "poor_wrist_mobility", "excessive_load", "improper_turnover_timing" ], "structure": "wrist_ligaments" }, { "mechanism": "overhead_impingement", "risk_factors": [ "limited_shoulder_flexion", "inadequate_thoracic_extension", "fatigue" ], "structure": "rotator_cuff" }, { "mechanism": "flexion_under_load", "risk_factors": [ "poor_hip_hinge_mechanics", "excessive_load", "insufficient_core_bracing" ], "structure": "lumbar_spine" } ], "contraindications": [ "wrist_injury", "shoulder_impingement", "lumbar_herniation", "limited_overhead_mobility" ], "joint_stress": { "knee": "moderate", "lumbar_spine": "moderate", "shoulder": "high", "wrist": "high" } }, "joint_rom_required": { "ankle_dorsiflexion_deg": 25, "hip_flexion_deg": 130, "shoulder_flexion_deg": 180, "source": "biomechanical inference", "thoracic_extension_deg": 20 }, "muscle_activation_studies": [], "muscles": [ { "id": "gluteus_maximus", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "rectus_femoris", "role": "primary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "trap_upper", "role": "secondary" }, { "id": "deltoid_lateral", "role": "secondary" }, { "id": "deltoid_posterior", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "gastrocnemius_medial", "role": "secondary" }, { "id": "gastrocnemius_lateral", "role": "secondary" }, { "id": "rectus_abdominis", "role": "stabilizer" }, { "id": "multifidus", "role": "stabilizer" }, { "id": "forearm_flexors", "role": "stabilizer" } ], "name": "Hang Snatch", "path": "exercises/hang_snatch.md", "pattern": [ "hinge", "vertical pull" ], "progressions": [ "snatch_deadlift", "snatch_pull" ], "source": null, "status": "complete", "strength_curve": { "notes": "Hardest at the bottom of the catch position where the lifter must decelerate the bar and stabilize overhead in a deep squat. The initial pull benefits from the stretch-shortening cycle at the hang position.", "peak_force_position": "top_of_pull", "source": "biomechanical inference", "sticking_point": "bottom_of_catch", "type": "ascending" }, "variations": [ "hang_snatch_below_knees", "muscle_snatch" ] }, "hang_snatch_below_knees": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "hang_snatch_below_knees", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "biceps_femoris", "role": "primary" }, { "id": "semitendinosus", "role": "primary" }, { "id": "rectus_abdominis", "role": "secondary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "forearm_flexors", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" }, { "id": "rectus_femoris", "role": "secondary" }, { "id": "vastus_lateralis", "role": "secondary" }, { "id": "vastus_medialis", "role": "secondary" }, { "id": "deltoid", "role": "secondary" }, { "id": "trapezius", "role": "secondary" } ], "name": "Hang Snatch - Below Knees", "path": "exercises/hang_snatch_below_knees.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "hanging_bar_good_morning": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "hanging_bar_good_morning", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "biceps_femoris", "role": "primary" }, { "id": "semitendinosus", "role": "primary" }, { "id": "rectus_abdominis", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" } ], "name": "Hanging Bar Good Morning", "path": "exercises/hanging_bar_good_morning.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "hanging_leg_raise": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": 2, "strength_prerequisite": 2, "technical_complexity": 2 }, "equipment": [ "pull_up_bar" ], "id": "hanging_leg_raise", "injury_risk": { "common_injuries": [ { "mechanism": "compressive_load", "risk_factors": [ "straight_leg_raise_at_high_repetitions", "pre_existing_disc_pathology", "lumbar_stenosis" ], "structure": "lumbar_spine" }, { "mechanism": "distraction_force", "risk_factors": [ "extended_hang_duration", "rotator_cuff_weakness" ], "structure": "shoulder_joint" } ], "contraindications": [ "acute_lumbar_disc_herniation", "acute_shoulder_instability" ], "joint_stress": { "lumbar": "moderate", "shoulder": "low" } }, "joint_rom_required": { "hip_flexion_deg": 90, "shoulder_flexion_deg": 180, "source": "McGill et al. 2015" }, "muscle_activation_studies": [ { "condition": { "implement": "pull-up bar", "load_pct_1rm": null, "notes": "Hanging straight leg raise to 90°. Generates ~3000 N spinal compression — highest anterior chain compressive load in the study. MVC normalization.", "phase": "dynamic" }, "doi": "10.1080/02640414.2014.946437", "measurements": [ { "mean_pct_mvc": 130.0, "muscle": "rectus_abdominis", "sd": null }, { "mean_pct_mvc": 88.0, "muscle": "external_oblique", "sd": null } ], "n": null, "population": "healthy young adult males", "source_id": "mcgill_2015" } ], "muscles": [ { "id": "rectus_abdominis", "role": "primary" }, { "id": "iliopsoas", "role": "primary" }, { "id": "external_oblique", "role": "secondary" }, { "id": "rectus_femoris", "role": "secondary" } ], "name": "Hanging Leg Raise", "path": "exercises/hanging_leg_raise.md", "pattern": [ "isolation" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Hip flexor moment arm is maximal at 90° (legs horizontal); force demand increases from 0° to 90°, then decreases as legs travel past horizontal toward the bar. Sticking point at the horizontal leg position.", "peak_force_position": "mid", "source": "biomechanical inference; McGill et al. 2015", "sticking_point": "mid_range", "type": "bell_shaped" }, "variations": [] }, "hanging_pike": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": "hanging_pike", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_abdominis", "role": "primary" } ], "name": "Hanging Pike", "path": "exercises/hanging_pike.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "heaving_snatch_balance": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "heaving_snatch_balance", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "rectus_abdominis", "role": "secondary" }, { "id": "forearm_flexors", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Heaving Snatch Balance", "path": "exercises/heaving_snatch_balance.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "high_cable_curls": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "cable" ], "id": "high_cable_curls", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "biceps_brachii", "role": "primary" } ], "name": "High Cable Curls", "path": "exercises/high_cable_curls.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "hip_extension_with_bands": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "bands" ], "id": "hip_extension_with_bands", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "gluteus_maximus", "role": "primary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" } ], "name": "Hip Extension with Bands", "path": "exercises/hip_extension_with_bands.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "hip_flexion_with_band": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "bands" ], "id": "hip_flexion_with_band", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" } ], "name": "Hip Flexion with Band", "path": "exercises/hip_flexion_with_band.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "hip_lift_with_band": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "bands" ], "id": "hip_lift_with_band", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "gluteus_maximus", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" } ], "name": "Hip Lift with Band", "path": "exercises/hip_lift_with_band.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "hyperextensions_back_extensions": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "hyperextension_bench" ], "id": "hyperextensions_back_extensions", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "erector_spinae", "role": "primary" }, { "id": "multifidus", "role": "primary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" } ], "name": "Hyperextensions (Back Extensions)", "path": "exercises/hyperextensions_back_extensions.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "hyperextensions_with_no_hyperextension_bench": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": "hyperextensions_with_no_hyperextension_bench", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "erector_spinae", "role": "primary" }, { "id": "multifidus", "role": "primary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" } ], "name": "Hyperextensions With No Hyperextension Bench", "path": "exercises/hyperextensions_with_no_hyperextension_bench.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "incline_barbell_triceps_extension": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "incline_barbell_triceps_extension", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "triceps_brachii", "role": "primary" }, { "id": "forearm_flexors", "role": "secondary" } ], "name": "Incline Barbell Triceps Extension", "path": "exercises/incline_barbell_triceps_extension.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "incline_bench_pull": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "incline_bench_pull", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rhomboids", "role": "primary" }, { "id": "trapezius", "role": "primary" }, { "id": "latissimus_dorsi", "role": "secondary" }, { "id": "deltoid", "role": "secondary" } ], "name": "Incline Bench Pull", "path": "exercises/incline_bench_pull.md", "pattern": [ "vertical pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "incline_cable_chest_press": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "cable" ], "id": "incline_cable_chest_press", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "pectoralis_major", "role": "primary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Incline Cable Chest Press", "path": "exercises/incline_cable_chest_press.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "incline_cable_flye": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "cable" ], "id": "incline_cable_flye", "injury_risk": null, "joint_rom_required": { "elbow_flexion_deg": 15, "shoulder_horizontal_adduction_deg": 90, "source": "Gold's Gym" }, "muscle_activation_studies": [], "muscles": [ { "id": "pectoralis_major", "role": "primary" }, { "id": "deltoid_anterior", "role": "secondary" } ], "name": "Incline Cable Flye", "path": "exercises/incline_cable_flye.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "complete", "strength_curve": { "notes": "Low-to-high cable arc aligns with clavicular fiber direction; peak force at end-range (fully shortened) position", "peak_force_position": "top", "sticking_point": "top_third", "type": "ascending" }, "variations": [] }, "incline_dumbbell_bench_with_palms_facing_in": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "incline_dumbbell_bench_with_palms_facing_in", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "pectoralis_major", "role": "primary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Incline Dumbbell Bench With Palms Facing In", "path": "exercises/incline_dumbbell_bench_with_palms_facing_in.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "incline_dumbbell_curl": { "aliases": [], "alternatives": [ "dumbbell_bicep_curl", "barbell_curl" ], "difficulty": { "mobility_prerequisite": 2, "strength_prerequisite": 1, "technical_complexity": 1 }, "equipment": [ "dumbbell" ], "id": "incline_dumbbell_curl", "injury_risk": { "common_injuries": [ { "mechanism": "stretch_overload_at_shoulder", "risk_factors": [ "allowing_full_extension_at_max_stretch", "heavy_load", "pre_existing_biceps_tendinopathy" ], "structure": "biceps_tendon_long_head" }, { "mechanism": "passive_stretch", "risk_factors": [ "bench_angle_too_low", "pre_existing_shoulder_instability" ], "structure": "anterior_shoulder_capsule" } ], "contraindications": [ "acute_biceps_long_head_tendinopathy", "anterior_shoulder_instability" ], "joint_stress": { "elbow": "low", "shoulder": "low" } }, "joint_rom_required": { "elbow_flexion_deg": 134, "shoulder_extension_deg": 50, "source": "Marcolin 2018" }, "muscle_activation_studies": [ { "condition": { "implement": "dumbbell", "notes": "Seated on incline bench ~60°; shoulder in hyperextension", "phase": "full_rep" }, "doi": null, "measurements": [ { "mean_pct_mvc": 77.5, "muscle": "biceps_brachii", "sd": null } ], "n": 16, "population": "healthy adults, standardized load", "source_id": "porcari_2014" }, { "condition": { "implement": "dumbbell", "phase": "full_rep" }, "doi": null, "measurements": [ { "mean_pct_mvc": 95.0, "muscle": "biceps_brachii", "sd": null } ], "n": null, "population": "general population", "source_id": "oliveira_2009" } ], "muscles": [ { "id": "biceps_brachii", "role": "primary" }, { "id": "brachialis", "role": "secondary" }, { "id": "brachioradialis", "role": "secondary" } ], "name": "Incline Dumbbell Curl", "path": "exercises/incline_dumbbell_curl.md", "pattern": [ "isolation" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Bell-shaped overall, but the bottom of the range is uniquely loaded due to shoulder hyperextension stretching the biceps long head at its maximum length — greater lengthened-position stimulus than upright curls", "peak_force_position": "mid", "source": "Marcolin 2018", "sticking_point": "mid_range", "type": "bell_shaped" }, "variations": [] }, "incline_dumbbell_flyes": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "incline_dumbbell_flyes", "injury_risk": null, "joint_rom_required": { "elbow_flexion_deg": 15, "shoulder_horizontal_adduction_deg": 90, "source": "Reiser 2017" }, "muscle_activation_studies": [ { "condition": { "elbow_angle_deg": 15, "implement": "dumbbell", "load_pct_1rm": 80, "notes": "Normalized to flat barbell bench press = 100%, NOT true %MVIC. Incline dumbbell fly produced 69% of bench press activation.", "phase": "full_rep" }, "doi": null, "measurements": [ { "mean_pct_mvc": null, "muscle": "pectoralis_major", "sd": null } ], "n": 14, "population": "trained men", "source_id": "schanke_2012" }, { "condition": { "elbow_angle_deg": 15, "implement": "dumbbell", "load_pct_1rm": null, "notes": "Relative comparison only; incline produced significantly higher deltoid_anterior (d=1.15) and lower pec_major_sternal (d=1.07) vs. flat. No absolute %MVIC reported.", "phase": "full_rep" }, "doi": null, "measurements": [ { "mean_pct_mvc": null, "muscle": "deltoid_anterior", "sd": null }, { "mean_pct_mvc": null, "muscle": "pec_major_sternal", "sd": null } ], "n": 17, "population": "trained males", "source_id": "tavares_2017" } ], "muscles": [ { "id": "pectoralis_major", "role": "primary" }, { "id": "deltoid_anterior", "role": "secondary" } ], "name": "Incline Dumbbell Flyes", "path": "exercises/incline_dumbbell_flyes.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "complete", "strength_curve": { "notes": "Sticking point and peak force occur at the bottom, lengthened position; bench angle 15–30° optimizes clavicular head recruitment", "peak_force_position": "bottom", "sticking_point": "bottom_third", "type": "descending" }, "variations": [] }, "incline_dumbbell_flyes_with_a_twist": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "incline_dumbbell_flyes_with_a_twist", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "pectoralis_major", "role": "primary" }, { "id": "deltoid", "role": "secondary" } ], "name": "Incline Dumbbell Flyes - With A Twist", "path": "exercises/incline_dumbbell_flyes_with_a_twist.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "incline_dumbbell_press": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": 1, "strength_prerequisite": 2, "technical_complexity": 2 }, "equipment": [ "dumbbell" ], "id": "incline_dumbbell_press", "injury_risk": { "common_injuries": [ { "mechanism": "subacromial_impingement", "risk_factors": [ "elbows_flared_beyond_60_deg", "excessive_depth_below_chest", "shoulder_internal_rotation" ], "structure": "rotator_cuff" }, { "mechanism": "eccentric_overload_at_maximum_stretch", "risk_factors": [ "excessive_depth", "rapid_load_increase", "cold_muscles" ], "structure": "pec_major_clavicular_insertion" } ], "contraindications": [ "acute_shoulder_impingement", "acute_pectoralis_major_tear", "acromioclavicular_joint_pathology" ], "joint_stress": { "elbow": "low", "shoulder": "moderate" } }, "joint_rom_required": { "elbow_flexion_deg": 90, "notes": "Elbows tucked 30–60° from torso (not fully flared). Dumbbells lower to chest level or slightly below with handles level with the upper chest. Concentric ends with arms nearly straight — avoid hard lockout to maintain pec tension.\n", "shoulder_horizontal_adduction_deg": null, "source": "ebd_2026" }, "muscle_activation_studies": [ { "condition": { "bench_angle_deg": "30-45", "notes": "Optimal bench angle range for clavicular head targeting" }, "doi": null, "measurements": [ { "mean_pct_mvc": null, "muscle": "pec_major_clavicular", "notes": "Peak at 30–45°; +34% vs 0° flat press" }, { "mean_pct_mvc": null, "muscle": "pec_major_sternal", "notes": "Higher at 30° than 44–45°; sternal contribution decreases at steeper angles" }, { "mean_pct_mvc": null, "muscle": "deltoid_anterior", "notes": "Increases linearly with bench angle >45°; becomes dominant above 45°" } ], "n": null, "population": "literature compilation", "source_id": "ebd_2026" } ], "muscles": [ { "id": "pec_major_clavicular", "role": "primary" }, { "id": "pec_major_sternal", "role": "secondary" }, { "id": "deltoid_anterior", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" }, { "id": "serratus_anterior", "role": "stabilizer" } ], "name": "Incline Dumbbell Press", "path": "exercises/incline_dumbbell_press.md", "pattern": [ "horizontal_push" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Hardest at the bottom where the clavicular fibers are maximally stretched and the shoulder moment arm is greatest. Mechanical advantage increases as the elbows extend. Independent dumbbell path prevents the dominant limb from compensating at the sticking point, forcing bilateral symmetry through the hardest range.\n", "peak_force_position": "bottom", "source": "ebd_2026", "sticking_point": "bottom_third", "type": "ascending" }, "variations": [] }, "incline_hammer_curls": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "incline_hammer_curls", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "biceps_brachii", "role": "primary" } ], "name": "Incline Hammer Curls", "path": "exercises/incline_hammer_curls.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "incline_inner_biceps_curl": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "incline_inner_biceps_curl", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "biceps_brachii", "role": "primary" } ], "name": "Incline Inner Biceps Curl", "path": "exercises/incline_inner_biceps_curl.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "incline_push_up": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": "incline_push_up", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "pectoralis_major", "role": "primary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Incline Push-Up", "path": "exercises/incline_push_up.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "incline_push_up_close_grip": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": "incline_push_up_close_grip", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "triceps_brachii", "role": "primary" }, { "id": "pectoralis_major", "role": "secondary" }, { "id": "deltoid", "role": "secondary" } ], "name": "Incline Push-Up Close-Grip", "path": "exercises/incline_push_up_close_grip.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "incline_push_up_medium": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": "incline_push_up_medium", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "pectoralis_major", "role": "primary" }, { "id": "rectus_abdominis", "role": "secondary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Incline Push-Up Medium", "path": "exercises/incline_push_up_medium.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "incline_push_up_reverse_grip": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": "incline_push_up_reverse_grip", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "pectoralis_major", "role": "primary" }, { "id": "rectus_abdominis", "role": "secondary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Incline Push-Up Reverse Grip", "path": "exercises/incline_push_up_reverse_grip.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "incline_push_up_wide": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": "incline_push_up_wide", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "pectoralis_major", "role": "primary" }, { "id": "rectus_abdominis", "role": "secondary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Incline Push-Up Wide", "path": "exercises/incline_push_up_wide.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "internal_rotation_with_band": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "bands" ], "id": "internal_rotation_with_band", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "deltoid", "role": "primary" } ], "name": "Internal Rotation with Band", "path": "exercises/internal_rotation_with_band.md", "pattern": [ "squat" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "inverted_row": { "aliases": [], "alternatives": [ "bent_over_barbell_row" ], "difficulty": { "mobility_prerequisite": 1, "strength_prerequisite": 1, "technical_complexity": 1 }, "equipment": [ "barbell" ], "id": "inverted_row", "injury_risk": { "common_injuries": [ { "mechanism": "hyperextension_under_load", "risk_factors": [ "bar_too_high", "insufficient_grip_strength", "fatigue" ], "structure": "wrist" } ], "contraindications": [], "joint_stress": { "elbow": "low", "lower_back": "low", "shoulder": "low" } }, "joint_rom_required": { "elbow_flexion_deg": 110, "notes": "Body remains in a rigid supine plank with knees bent ~90°. Movement begins with shoulder at 90° flexion (arms straight overhead). Concentric phase drives shoulder through horizontal extension to ~0° as elbows flex 90–110°. Scapulae retract dynamically throughout the pull.\n", "shoulder_flexion_start_deg": 90, "source": "ssd_2026" }, "muscle_activation_studies": [ { "condition": { "grip": "overhand", "variation": "stable_bar" }, "doi": null, "measurements": [ { "mean_pct_mvc": 99.3, "muscle": "latissimus_dorsi", "sd": 53.3 }, { "mean_pct_mvc": 98.6, "muscle": "trap_middle", "sd": 35.6 }, { "mean_pct_mvc": 103.4, "muscle": "deltoid_posterior", "sd": 35.7 }, { "mean_pct_mvc": 67.9, "muscle": "biceps_brachii", "sd": 20.1 }, { "mean_pct_mvc": 29.3, "muscle": "erector_spinae", "notes": "LUES isometric 29.9%, RLES isometric 28.7%; stabilizer demand only", "sd": null }, { "mean_pct_mvc": 2.7, "muscle": "rectus_femoris", "notes": "Minimal hip flexor demand confirms spinal unloading vs standing rows", "sd": null } ], "n": null, "population": "literature compilation", "source_id": "ssd_2026" }, { "condition": { "variation": "suspension_trx" }, "doi": null, "measurements": [ { "mean_pct_mvc": 101.6, "muscle": "latissimus_dorsi", "sd": 46.5 }, { "mean_pct_mvc": 98.4, "muscle": "trap_middle", "sd": 54.2 }, { "mean_pct_mvc": 103.4, "muscle": "deltoid_posterior", "sd": 35.7 }, { "mean_pct_mvc": 67.9, "muscle": "biceps_brachii", "sd": 20.1 } ], "n": null, "population": "literature compilation", "source_id": "ssd_2026" } ], "muscles": [ { "id": "latissimus_dorsi", "role": "primary" }, { "id": "trap_middle", "role": "primary" }, { "id": "deltoid_posterior", "role": "primary" }, { "id": "biceps_brachii", "role": "secondary" }, { "id": "rhomboids", "role": "secondary" }, { "id": "erector_spinae", "role": "stabilizer" }, { "id": "rectus_femoris", "role": "stabilizer" } ], "name": "Inverted Row", "path": "exercises/inverted_row.md", "pattern": [ "horizontal_pull" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Gravity acts perpendicular to the supine torso at the start, maximizing resistance in the first quarter. The sticking point is the terminal lockout (top quarter) — here elbow flexor leverage is reduced and the remaining movement requires maximal scapular retraction against a shortened lever arm. This contrasts with standing rows, which display an ascending-descending (bell-shaped) curve with peak force at mid-range.\n", "peak_force_position": "first_quarter", "source": "ssd_2026", "sticking_point": "top_quarter", "type": "descending" }, "variations": [] }, "inverted_row_with_straps": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "bodyweight" ], "id": "inverted_row_with_straps", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rhomboids", "role": "primary" }, { "id": "trapezius", "role": "primary" }, { "id": "biceps_brachii", "role": "secondary" }, { "id": "latissimus_dorsi", "role": "secondary" } ], "name": "Inverted Row with Straps", "path": "exercises/inverted_row_with_straps.md", "pattern": [ "horizontal pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "iron_cross": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "iron_cross", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "deltoid", "role": "primary" }, { "id": "pectoralis_major", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" }, { "id": "rectus_femoris", "role": "secondary" }, { "id": "vastus_lateralis", "role": "secondary" }, { "id": "vastus_medialis", "role": "secondary" }, { "id": "trapezius", "role": "secondary" } ], "name": "Iron Cross", "path": "exercises/iron_cross.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "isometric_neck_exercise_front_and_back": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": "isometric_neck_exercise_front_and_back", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "trapezius", "role": "primary" } ], "name": "Isometric Neck Exercise - Front And Back", "path": "exercises/isometric_neck_exercise_front_and_back.md", "pattern": [ "squat" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "isometric_neck_exercise_sides": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": "isometric_neck_exercise_sides", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "trapezius", "role": "primary" } ], "name": "Isometric Neck Exercise - Sides", "path": "exercises/isometric_neck_exercise_sides.md", "pattern": [ "squat" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "isometric_wipers": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": "isometric_wipers", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "pectoralis_major", "role": "primary" }, { "id": "rectus_abdominis", "role": "secondary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Isometric Wipers", "path": "exercises/isometric_wipers.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "jackknife_sit_up": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": "jackknife_sit_up", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_abdominis", "role": "primary" } ], "name": "Jackknife Sit-Up", "path": "exercises/jackknife_sit_up.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "janda_sit_up": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": "janda_sit_up", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_abdominis", "role": "primary" } ], "name": "Janda Sit-Up", "path": "exercises/janda_sit_up.md", "pattern": [ "vertical pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "jefferson_squats": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "jefferson_squats", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" }, { "id": "trapezius", "role": "secondary" } ], "name": "Jefferson Squats", "path": "exercises/jefferson_squats.md", "pattern": [ "squat" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "jerk_balance": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "jerk_balance", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "deltoid", "role": "primary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "rectus_femoris", "role": "secondary" }, { "id": "vastus_lateralis", "role": "secondary" }, { "id": "vastus_medialis", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Jerk Balance", "path": "exercises/jerk_balance.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "jerk_dip_squat": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "jerk_dip_squat", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "rectus_abdominis", "role": "secondary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" } ], "name": "Jerk Dip Squat", "path": "exercises/jerk_dip_squat.md", "pattern": [ "squat" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "jm_press": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "jm_press", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "triceps_brachii", "role": "primary" }, { "id": "pectoralis_major", "role": "secondary" }, { "id": "deltoid", "role": "secondary" } ], "name": "JM Press", "path": "exercises/jm_press.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "keg_load": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "sandbag" ], "id": "keg_load", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "erector_spinae", "role": "primary" }, { "id": "multifidus", "role": "primary" }, { "id": "rectus_abdominis", "role": "secondary" }, { "id": "biceps_brachii", "role": "secondary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "forearm_flexors", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "rhomboids", "role": "secondary" }, { "id": "trapezius", "role": "secondary" }, { "id": "rectus_femoris", "role": "secondary" }, { "id": "vastus_lateralis", "role": "secondary" }, { "id": "vastus_medialis", "role": "secondary" }, { "id": "deltoid", "role": "secondary" } ], "name": "Keg Load", "path": "exercises/keg_load.md", "pattern": [ "carry" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "kettlebell_arnold_press": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "kettlebells" ], "id": "kettlebell_arnold_press", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "deltoid", "role": "primary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Kettlebell Arnold Press", "path": "exercises/kettlebell_arnold_press.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "kettlebell_dead_clean": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "kettlebells" ], "id": "kettlebell_dead_clean", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "biceps_femoris", "role": "primary" }, { "id": "semitendinosus", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" }, { "id": "rectus_femoris", "role": "secondary" }, { "id": "vastus_lateralis", "role": "secondary" }, { "id": "vastus_medialis", "role": "secondary" }, { "id": "trapezius", "role": "secondary" } ], "name": "Kettlebell Dead Clean", "path": "exercises/kettlebell_dead_clean.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "kettlebell_figure_8": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "kettlebells" ], "id": "kettlebell_figure_8", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_abdominis", "role": "primary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "deltoid", "role": "secondary" } ], "name": "Kettlebell Figure 8", "path": "exercises/kettlebell_figure_8.md", "pattern": [ "squat" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "kettlebell_hang_clean": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "kettlebells" ], "id": "kettlebell_hang_clean", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "biceps_femoris", "role": "primary" }, { "id": "semitendinosus", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": 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"variations": [] }, "kettlebell_pirate_ships": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "kettlebells" ], "id": "kettlebell_pirate_ships", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "deltoid", "role": "primary" }, { "id": "rectus_abdominis", "role": "secondary" } ], "name": "Kettlebell Pirate Ships", "path": "exercises/kettlebell_pirate_ships.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "kettlebell_pistol_squat": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "kettlebells" ], "id": "kettlebell_pistol_squat", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], 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null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "deltoid", "role": "primary" }, { "id": "rectus_abdominis", "role": "secondary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "pectoralis_major", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "rectus_femoris", "role": "secondary" }, { "id": "vastus_lateralis", "role": "secondary" }, { "id": "vastus_medialis", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Landmine Linear Jammer", "path": "exercises/landmine_linear_jammer.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "lateral_raise_with_bands": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, 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"open_palm_kettlebell_clean", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "biceps_femoris", "role": "primary" }, { "id": "semitendinosus", "role": "primary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" }, { "id": "rectus_femoris", "role": "secondary" }, { "id": "vastus_lateralis", "role": "secondary" }, { "id": "vastus_medialis", "role": "secondary" }, { "id": "deltoid", "role": "secondary" } ], "name": "Open Palm Kettlebell Clean", "path": "exercises/open_palm_kettlebell_clean.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "otis_up": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "bodyweight" ], "id": "otis_up", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_abdominis", "role": "primary" }, { "id": "pectoralis_major", "role": "secondary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Otis-Up", "path": "exercises/otis_up.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "overhead_cable_curl": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "cable" ], "id": "overhead_cable_curl", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "biceps_brachii", "role": "primary" } ], "name": "Overhead Cable Curl", "path": "exercises/overhead_cable_curl.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "overhead_press": { "aliases": [ "OHP", "Strict Press", "Military Press" ], "alternatives": [], "difficulty": "intermediate", "equipment": [ "barbell", "rack" ], "id": "overhead_press", "injury_risk": null, "joint_rom_required": { "notes": "Full lockout requires 180° shoulder flexion; scapular upward rotation, elevation, and posterior tilt required; elbows track scapular plane (~30° anterior to frontal plane); peak deltoid anterior moment arm at ~120° shoulder flexion", "shoulder_flexion_deg": 180, "source": "Military Press Technique; Barbell Overhead Press ROM" }, "muscle_activation_studies": [ { "condition": { "implement": "dumbbell", "phase": "full_rep", "tempo": "2s concentric / 2s eccentric" }, "doi": null, "measurements": [ { "mean_pct_mvc": 63.3, "muscle": "deltoid_anterior", "sd": 13.3 }, { "mean_pct_mvc": 31.0, "muscle": "pectoralis_major", "sd": 20.0 } ], "n": 21, "population": "healthy adults", "source_id": "kettlebell_vs_db_2018" }, { "condition": { "implement": "kettlebell", "phase": "full_rep", "tempo": "2s concentric / 2s eccentric" }, "measurements": [ { "mean_pct_mvc": 57.9, "muscle": "deltoid_anterior", "sd": 15.0 } ], "n": 21, "population": "healthy adults", "source_id": "kettlebell_vs_db_2018" }, { "condition": { "implement": "barbell", "load_pct_1rm": 60, "reps": 12, "style": "front_press" }, "doi": null, "measurements": [ { "mean_pct_mvc": 33.3, "muscle": "deltoid_anterior", "sd": null }, { "mean_pct_mvc": 27.9, "muscle": "deltoid_lateral", "sd": null }, { "mean_pct_mvc": 11.4, "muscle": "deltoid_posterior", "sd": null } ], "n": 13, "population": "strength-trained men", "source_id": "marcos_pardo_2020" } ], "muscles": [ { "id": "deltoid", "role": "primary" }, { "id": "triceps_brachii", "role": "primary" }, { "id": "pec_major_clavicular", "role": "secondary" }, { "id": "core", "role": "secondary" } ], "name": "Overhead Press", "path": "exercises/overhead_press.md", "pattern": [ "vertical press" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Sticking point between chin and forehead (nose level); bar must arc around face, maximizing horizontal moment arm at glenohumeral joint; resolved when head moves through and bar stacks over shoulder joint", "peak_force_position": "lockout", "source": "Overhead Press Sticking Points review", "sticking_point": "mid_range", "type": "ascending" }, "variations": [] }, "overhead_squat": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": 5, "strength_prerequisite": 2, "technical_complexity": 4 }, "equipment": [ "barbell" ], "id": "overhead_squat", "injury_risk": { "common_injuries": [ { "mechanism": "overhead_compression_with_restricted_mobility", "risk_factors": [ "insufficient_shoulder_flexion", "restricted_thoracic_extension" ], "structure": "rotator_cuff" }, { "mechanism": "forced_extension_under_load", "risk_factors": [ "poor_overhead_position", "wrist_deviation" ], "structure": "wrist" } ], "contraindications": [ "acute_shoulder_injury", "lumbar_herniation" ], "joint_stress": { "knee": "low", "lower_back": "moderate", "shoulder": "high" } }, "joint_rom_required": { "ankle_dorsiflexion_deg": 20, "hip_flexion_deg": 120, "notes": "Shoulder flexibility correlates with trunk angle at the bottom (r = −0.67, p = 0.003): restricted shoulders force a compensatory forward trunk lean that shifts the bar forward. All ROM requirements apply throughout the entire descent and ascent.\n", "shoulder_external_rotation_deg": 90, "shoulder_flexion_deg": 180, "shoulder_internal_rotation_deg": 70, "source": "nasm_2020 / bautista_2020 / setpt_2020" }, "muscle_activation_studies": [ { "condition": { "load_pct_1rm": 95, "notes": "95% of 3RM", "phase": "concentric" }, "doi": "10.70252/BTUH3630", "measurements": [ { "mean_pct_mvc": 63.4, "muscle": "erector_spinae", "sd": 23.3 }, { "mean_pct_mvc": 14.4, "muscle": "rectus_abdominis", "sd": 6.4 }, { "mean_pct_mvc": 16.9, "muscle": "external_oblique", "sd": 3.1 } ], "n": 7, "population": "recreationally_trained", "source_id": "bautista_2020" }, { "condition": { "load_pct_1rm": 90, "notes": "90% of 3RM", "phase": "full_rep" }, "doi": "10.1519/JSC.0000000000000462", "measurements": [ { "mean_pct_mvc": 60.9, "muscle": "gluteus_maximus", "sd": null }, { "mean_pct_mvc": 54.0, "muscle": "biceps_femoris", "sd": null } ], "n": 14, "population": "rugby_union_athletes", "source_id": "aspe_2014" } ], "muscles": [ { "id": "vastus_lateralis", "role": "primary" }, { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "gluteus_maximus", "role": "primary" }, { "id": "trap_middle", "role": "primary" }, { "id": "deltoid_anterior", "role": "primary" }, { "id": "serratus_anterior", "role": "primary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "external_oblique", "role": "secondary" }, { "id": "rectus_abdominis", "role": "secondary" }, { "id": "triceps_brachii", "role": "stabilizer" }, { "id": "gastrocnemius", "role": "stabilizer" }, { "id": "soleus", "role": "stabilizer" } ], "name": "Overhead Squat", "path": "exercises/overhead_squat.md", "pattern": [ "squat" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Ascending curve: hardest at the bottom, progressively easier toward lockout. Sticking point at ~90° knee flexion where passive-elastic contributions drop before active-concentric force compensates. Unique kinetic feature: increasing load from 0 to 40% BW significantly increases hip extensor torque but does not change knee extensor torque — progressive loading targets hip extensors and pelvic stabilisers, not the quadriceps. ES and core at 95% 3RM (63% and 14–17% MVIC) is equal to or less than the front squat at equivalent relative load — the OHS is not a superior core-building exercise.\n", "peak_force_position": "lockout", "source": "bautista_2020 / johk_2025", "sticking_point": "just_above_parallel", "type": "ascending" }, "variations": [ "front_squat", "back_squat" ] }, "pallof_press": { "aliases": [], "alternatives": [ "plank", "dead_bug" ], "difficulty": { "mobility_prerequisite": 1, "strength_prerequisite": 1, "technical_complexity": 1 }, "equipment": [ "cable" ], "id": "pallof_press", "injury_risk": { "common_injuries": [ { "mechanism": "rotational_overload", "risk_factors": [ "excessive_load_causing_trunk_rotation", "fast_uncontrolled_extension" ], "structure": "lumbar_spine" }, { "mechanism": "impingement", "risk_factors": [ "shoulder_above_90_degrees_flexion", "internal_rotation_during_press" ], "structure": "glenohumeral_joint" } ], "contraindications": [ "acute_lumbar_disc_herniation", "acute_rotator_cuff_tear" ], "joint_stress": { "lumbar": "low", "shoulder": "low" } }, "joint_rom_required": { "elbow_extension_deg": 0, "notes": "Cable is pressed to full elbow extension at shoulder height. No extreme ROM required; limiting factor is rotational stiffness, not range of motion.", "shoulder_flexion_deg": 90, "source": "Pallof clinical description" }, "muscle_activation_studies": [], "muscles": [ { "id": "external_oblique", "role": "primary" }, { "id": "internal_oblique", "role": "primary" }, { "id": "transverse_abdominis", "role": "primary" }, { "id": "rectus_abdominis", "role": "secondary" }, { "id": "erector_spinae", "role": "stabilizer" } ], "name": "Pallof Press", "path": "exercises/pallof_press.md", "pattern": [ "isolation" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Peak rotational torque demand occurs at full arm extension, when the cable's moment arm about the lumbar spine is greatest. Returning the handle to the chest reduces the moment arm and unloads the core. The hardest point of each rep is the held extension.", "peak_force_position": "full_arm_extension", "source": "Biomechanical inference from moment arm principles", "sticking_point": "full_arm_extension", "type": "isometric" }, "variations": [] }, "pallof_press_with_rotation": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "cable" ], "id": "pallof_press_with_rotation", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_abdominis", "role": "primary" }, { "id": "pectoralis_major", "role": "secondary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Pallof Press With Rotation", "path": "exercises/pallof_press_with_rotation.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "palms_down_dumbbell_wrist_curl_over_a_bench": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "palms_down_dumbbell_wrist_curl_over_a_bench", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "forearm_flexors", "role": "primary" } ], "name": "Palms-Down Dumbbell Wrist Curl Over A Bench", "path": "exercises/palms_down_dumbbell_wrist_curl_over_a_bench.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "palms_down_wrist_curl_over_a_bench": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "palms_down_wrist_curl_over_a_bench", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "forearm_flexors", "role": "primary" } ], "name": "Palms-Down Wrist Curl Over A Bench", "path": "exercises/palms_down_wrist_curl_over_a_bench.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "palms_up_barbell_wrist_curl_over_a_bench": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "palms_up_barbell_wrist_curl_over_a_bench", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "forearm_flexors", "role": "primary" } ], "name": "Palms-Up Barbell Wrist Curl Over A Bench", "path": "exercises/palms_up_barbell_wrist_curl_over_a_bench.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "palms_up_dumbbell_wrist_curl_over_a_bench": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "palms_up_dumbbell_wrist_curl_over_a_bench", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "forearm_flexors", "role": "primary" } ], "name": "Palms-Up Dumbbell Wrist Curl Over A Bench", "path": "exercises/palms_up_dumbbell_wrist_curl_over_a_bench.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "parallel_bar_dip": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": 2, "strength_prerequisite": 3, "technical_complexity": 2 }, "equipment": [ "bodyweight" ], "id": "parallel_bar_dip", "injury_risk": { "common_injuries": [ { "mechanism": "overstress_at_deep_shoulder_extension", "risk_factors": [ "excessive_depth_beyond_90_deg_elbow", "anterior_shoulder_laxity", "heavy_added_weight" ], "structure": "anterior_shoulder_capsule" }, { "mechanism": "eccentric_overload_at_maximum_stretch", "risk_factors": [ "excessive_depth", "heavy_weight_belt", "insufficient_warmup" ], "structure": "pectoralis_major_tendon" }, { "mechanism": "internal_rotation_under_load", "risk_factors": [ "wide_bar_spacing", "elbows_flaring_outward" ], "structure": "acromioclavicular_joint" } ], "contraindications": [ "anterior_shoulder_instability", "acute_pectoralis_major_tear", "acromioclavicular_joint_pathology" ], "joint_stress": { "elbow": "low", "shoulder": "high", "wrist": "low" } }, "joint_rom_required": { "elbow_flexion_deg": 90, "notes": "Peak shoulder extension 78.20° ± 9.84° at the bottom of the dip. Elbows flex to at least 90° at the transition point. Scapulae should remain depressed and retracted throughout — avoid shrugging at the top.\n", "shoulder_extension_deg": 78.2, "source": "ebd_2026" }, "muscle_activation_studies": [ { "condition": { "elbow_angle_deg": 75, "phase": "concentric" }, "doi": null, "measurements": [ { "mean_pct_mvc": 55.7, "muscle": "triceps_long", "sd": null }, { "mean_pct_mvc": 41.76, "muscle": "triceps_lateral", "sd": null } ], "n": null, "population": "literature compilation", "source_id": "ebd_2026" }, { "condition": { "elbow_angle_deg": 95, "notes": "Forward lean increases pectoralis major recruitment", "torso_lean_deg": 15 }, "doi": null, "measurements": [ { "mean_pct_mvc": 95, "muscle": "pectoralis_major", "sd": null } ], "n": null, "population": "literature compilation", "source_id": "ebd_2026" } ], "muscles": [ { "id": "triceps_brachii", "role": "primary" }, { "id": "pectoralis_major", "role": "primary" }, { "id": "deltoid_anterior", "role": "secondary" }, { "id": "serratus_anterior", "role": "stabilizer" } ], "name": "Parallel Bar Dip", "path": "exercises/parallel_bar_dip.md", "pattern": [ "vertical_push" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Hardest at the bottom where the shoulder is in deep extension and the pec and triceps are in a maximally lengthened position. Mechanical leverage improves rapidly as the lifter presses out of the bottom, with the triceps dominating the final lockout.\n", "peak_force_position": "bottom", "source": "ebd_2026", "sticking_point": "lower_third", "type": "descending" }, "variations": [ "ring_dips" ] }, "physioball_hip_bridge": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "exercise ball" ], "id": "physioball_hip_bridge", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "gluteus_maximus", "role": "primary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" } ], "name": "Physioball Hip Bridge", "path": "exercises/physioball_hip_bridge.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "pin_presses": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "pin_presses", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "triceps_brachii", "role": "primary" }, { "id": "pectoralis_major", "role": "secondary" }, { "id": "forearm_flexors", "role": "secondary" }, { "id": "latissimus_dorsi", "role": "secondary" }, { "id": "rhomboids", "role": "secondary" }, { "id": "trapezius", "role": "secondary" }, { "id": "deltoid", "role": "secondary" } ], "name": "Pin Presses", "path": "exercises/pin_presses.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "plank": { "aliases": [], "alternatives": [ "dead_bug" ], "difficulty": { "mobility_prerequisite": 1, "strength_prerequisite": 1, "technical_complexity": 1 }, "equipment": [ "bodyweight" ], "id": "plank", "injury_risk": { "common_injuries": [ { "mechanism": "extension_under_compressive_load", "risk_factors": [ "sagging_hips", "breath_holding_increasing_intra_abdominal_pressure", "exceeding_duration_before_technique_breaks" ], "structure": "lumbar_spine" }, { "mechanism": "impingement", "risk_factors": [ "internal_rotation_of_shoulder_during_elbow_plank", "excessive_duration_with_protracted_scapulae" ], "structure": "glenohumeral_joint" } ], "contraindications": [ "acute_lumbar_disc_herniation" ], "joint_stress": { "lumbar": "low", "shoulder": "low" } }, "joint_rom_required": { "notes": "Static isometric hold; no dynamic ROM threshold. Requires the ability to maintain lumbar neutral in a prone-supported position. Ankle plantarflexion needed for toes-only contact point.", "source": "McGill 2010" }, "muscle_activation_studies": [ { "condition": { "phase": "sustained_isometric", "position": "forearm_plank" }, "doi": "10.1519/SSC.0b013e3181df4521", "measurements": [ { "mean_pct_mvc": 50.0, "muscle": "rectus_abdominis", "sd": null }, { "mean_pct_mvc": 49.0, "muscle": "external_oblique", "sd": null }, { "mean_pct_mvc": 35.0, "muscle": "erector_spinae", "sd": null } ], "n": null, "population": "mixed cohorts, laboratory compilation", "source_id": "mcgill_2010" } ], "muscles": [ { "id": "rectus_abdominis", "role": "primary" }, { "id": "external_oblique", "role": "primary" }, { "id": "internal_oblique", "role": "secondary" }, { "id": "transverse_abdominis", "role": "secondary" }, { "id": "erector_spinae", "role": "stabilizer" }, { "id": "multifidus", "role": "stabilizer" } ], "name": "Plank", "path": "exercises/plank.md", "pattern": [ "isolation" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "No dynamic force curve — the plank is a timed static hold. Difficulty scales with lever arm length (elevating feet, raising one limb) or duration, not with load.", "peak_force_position": null, "source": "McGill 2010", "sticking_point": null, "type": "isometric" }, "variations": [] }, "plate_pinch": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "weight_plate" ], "id": "plate_pinch", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "forearm_flexors", "role": "primary" } ], "name": "Plate Pinch", "path": "exercises/plate_pinch.md", "pattern": [ "squat" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "plate_twist": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "weight_plate" ], "id": "plate_twist", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_abdominis", "role": "primary" } ], "name": "Plate Twist", "path": "exercises/plate_twist.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "platform_hamstring_slides": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "rings" ], "id": "platform_hamstring_slides", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "biceps_femoris", "role": "primary" }, { "id": "semitendinosus", "role": "primary" }, { "id": "gluteus_maximus", "role": "secondary" } ], "name": "Platform Hamstring Slides", "path": "exercises/platform_hamstring_slides.md", "pattern": [ "vertical pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "plie_dumbbell_squat": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "plie_dumbbell_squat", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "rectus_abdominis", "role": "secondary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" } ], "name": "Plie Dumbbell Squat", "path": "exercises/plie_dumbbell_squat.md", "pattern": [ "squat" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "plyo_kettlebell_pushups": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "kettlebells" ], "id": "plyo_kettlebell_pushups", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "pectoralis_major", "role": "primary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Plyo Kettlebell Pushups", "path": "exercises/plyo_kettlebell_pushups.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "power_clean": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": 4, "strength_prerequisite": 3, "technical_complexity": 5 }, "equipment": [ "barbell" ], "id": "power_clean", "injury_risk": { "common_injuries": [ { "mechanism": "forced_extension_on_catch", "risk_factors": [ "insufficient_shoulder_er", "poor_front_rack_mobility" ], "structure": "wrist_extensors" }, { "mechanism": "shear_under_load", "risk_factors": [ "bar_drifting_away_from_body", "poor_bracing" ], "structure": "lumbar_disc" } ], "contraindications": [ "acute_wrist_injury", "acute_shoulder_impingement" ], "joint_stress": { "elbow": "moderate", "lower_back": "moderate", "wrist": "high" } }, "joint_rom_required": { "ankle_dorsiflexion_deg": 20, "hip_flexion_deg": 120, "knee_flexion_deg": 90, "notes": "Setup: 120° hip flexion. Front-rack catch: 90° knee flexion, 173° shoulder flexion, 107°/89° ER/IR", "shoulder_external_rotation_deg": 107, "shoulder_flexion_deg": 173, "shoulder_internal_rotation_deg": 89, "source": "nasm_2020 / crossfit_2022" }, "muscle_activation_studies": [ { "condition": { "load_pct_1rm": 50, "phase": "pull" }, "doi": "10.52082/jssm.2023.778", "measurements": [ { "mean_pct_mvc": 163.82, "muscle": "vastus_lateralis", "sd": 64.41 }, { "mean_pct_mvc": 124.91, "muscle": "gluteus_maximus", "sd": 76.67 } ], "n": 11, "population": "beginners", "source_id": "geisler_2023" }, { "condition": { "load_pct_1rm": 70, "phase": "pull" }, "doi": "10.52082/jssm.2023.778", "measurements": [ { "mean_pct_mvc": 208.2, "muscle": "vastus_lateralis", "sd": 113.02 }, { "mean_pct_mvc": 99.5, "muscle": "gluteus_maximus", "sd": 56.46 } ], "n": 11, "population": "beginners", "source_id": "geisler_2023" }, { "condition": { "load_pct_1rm": 90, "phase": "pull" }, "doi": "10.52082/jssm.2023.778", "measurements": [ { "mean_pct_mvc": 203.96, "muscle": "vastus_lateralis", "sd": 119.85 } ], "n": 11, "population": "beginners", "source_id": "geisler_2023" }, { "condition": { "load_pct_1rm": 50, "phase": "pull" }, "doi": "10.52082/jssm.2023.778", "measurements": [ { "mean_pct_mvc": 247.7, "muscle": "vastus_lateralis", "sd": 259.48 }, { "mean_pct_mvc": 97.2, "muscle": "gluteus_maximus", "sd": 37.72 } ], "n": 10, "population": "advanced", "source_id": "geisler_2023" }, { "condition": { "load_pct_1rm": 70, "phase": "pull" }, "doi": "10.52082/jssm.2023.778", "measurements": [ { "mean_pct_mvc": 321.09, "muscle": "vastus_lateralis", "sd": 367.87 }, { "mean_pct_mvc": 107.7, "muscle": "gluteus_maximus", "sd": null } ], "n": 10, "population": "advanced", "source_id": "geisler_2023" }, { "condition": { "load_pct_1rm": 90, "phase": "pull" }, "doi": "10.52082/jssm.2023.778", "measurements": [ { "mean_pct_mvc": 307.97, "muscle": "vastus_lateralis", "sd": 288.3 } ], "n": 10, "population": "advanced", "source_id": "geisler_2023" }, { "condition": { "load_pct_1rm": 50, "phase": "pull" }, "doi": "10.52082/jssm.2023.778", "measurements": [ { "mean_pct_mvc": 324.41, "muscle": "vastus_lateralis", "sd": 305.15 }, { "mean_pct_mvc": 298.74, "muscle": "gluteus_maximus", "sd": 195.54 } ], "n": 6, "population": "elite", "source_id": "geisler_2023" }, { "condition": { "load_pct_1rm": 70, "phase": "pull" }, "doi": "10.52082/jssm.2023.778", "measurements": [ { "mean_pct_mvc": 248.37, "muscle": "vastus_lateralis", "sd": 221.22 }, { "mean_pct_mvc": 186.84, "muscle": "gluteus_maximus", "sd": null } ], "n": 6, "population": "elite", "source_id": "geisler_2023" }, { "condition": { "load_pct_1rm": 90, "phase": "pull" }, "doi": "10.52082/jssm.2023.778", "measurements": [ { "mean_pct_mvc": 249.3, "muscle": "vastus_lateralis", "sd": 213.53 } ], "n": 6, "population": "elite", "source_id": "geisler_2023" } ], "muscles": [ { "id": "vastus_lateralis", "role": "primary" }, { "id": "gluteus_maximus", "role": "primary" }, { "id": "erector_spinae", "role": "primary" }, { "id": "multifidus", "role": "primary" }, { "id": "trap_upper", "role": "primary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "rectus_femoris", "role": "secondary" }, { "id": "vastus_medialis", "role": "secondary" }, { "id": "deltoid_anterior", "role": "secondary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "forearm_flexors", "role": "stabilizer" }, { "id": "rhomboids", "role": "stabilizer" } ], "name": "Power Clean", "path": "exercises/power_clean.md", "pattern": [ "hinge" ], "progressions": [ "clean_pull" ], "source": null, "status": "complete", "strength_curve": { "notes": "GRF profile: first pull ~1.5×BW, unweighting (double-knee bend) ~1.0×BW, second pull peak 2.0–2.5×BW. Floor-start: peak GRF 2306±388 N, instantaneous RFD 8840±2940 N/s (Kawamori 2005). VL and GM activation is statistically equivalent between power clean and clean pull at loads ≥70% 1RM — the catch adds eccentric demand, not additional concentric power.\n", "peak_force_position": "second_pull", "source": "kawamori_2005 / geisler_2023", "sticking_point": "first_pull_to_transition", "type": "bell_shaped" }, "variations": [ "clean_and_jerk", "clean_pull" ] }, "power_clean_from_blocks": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "power_clean_from_blocks", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "biceps_femoris", "role": "primary" }, { "id": "semitendinosus", "role": "primary" }, { "id": "rectus_femoris", "role": "secondary" }, { "id": "vastus_lateralis", "role": "secondary" }, { "id": "vastus_medialis", "role": "secondary" } ], "name": "Power Clean from Blocks", "path": "exercises/power_clean_from_blocks.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "power_jerk": { "aliases": [], "alternatives": [ "push_press", "overhead_press" ], "difficulty": { "mobility_prerequisite": 4, "strength_prerequisite": 3, "technical_complexity": 4 }, "equipment": [ "barbell" ], "id": "power_jerk", "injury_risk": { "common_injuries": [ { "mechanism": "eccentric_overload_at_overhead_catch", "risk_factors": [ "insufficient_shoulder_flexion", "fatigue", "bar_forward_of_midfoot_at_receive" ], "structure": "rotator_cuff" }, { "mechanism": "anterior_impingement", "risk_factors": [ "internal_rotation_at_lockout", "insufficient_thoracic_extension" ], "structure": "glenohumeral_joint" }, { "mechanism": "valgus_in_squat_catch", "risk_factors": [ "fatigue", "heavy_load_with_weak_hip_abductors", "restricted_ankle_dorsiflexion" ], "structure": "knee" } ], "contraindications": [ "acute_shoulder_injury", "acute_knee_injury" ], "joint_stress": { "knee": "moderate", "lower_back": "low", "shoulder": "high" }, "notes": "The power jerk is safer than the split jerk for athletes with limited hip mobility; the symmetric squat receive is easier to stabilise than the split. However, the partial squat catch places substantial quadriceps eccentric demand at ~90° knee flexion — a high-torque position." }, "joint_rom_required": { "ankle_dorsiflexion_deg": 20, "hip_flexion_catch_deg": 45, "knee_flexion_catch_deg": 90, "knee_flexion_dip_deg": 15, "notes": "Dip: only 10–15° knee flexion; hips remain directly under bar. Catch (power receive): ~90° knee flexion, ~45° hip flexion in a shallow squat. Overhead lockout: 180° shoulder flexion required; elbow full extension. Overhead mobility is the limiting factor — insufficient shoulder flexion forces the bar to land behind the midfoot, creating an unstable receive position.\n", "shoulder_external_rotation_deg": 90, "shoulder_flexion_deg": 180, "source": "everett_weightlifting / crossfit_2022" }, "muscle_activation_studies": [], "muscles": [ { "id": "gluteus_maximus", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "triceps_brachii", "role": "primary" }, { "id": "deltoid_anterior", "role": "secondary" }, { "id": "trap_upper", "role": "secondary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "erector_spinae", "role": "stabilizer" }, { "id": "gluteus_medius", "role": "stabilizer" } ], "name": "Power Jerk", "path": "exercises/power_jerk.md", "pattern": [ "vertical press" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "The jerk GRF profile is a sharp impulse: brief eccentric dip (~10–15° knee flexion), maximal concentric drive (peak GRF 2.5–3.0×BW), then an eccentric landing phase as the feet shift and the arms receive the bar. The sticking point is the dip-to-drive reversal — any forward hip displacement during the dip shifts the bar forward off the shoulders, making the drive mechanically inefficient. The drive must be perfectly vertical. Unlike the push press (which continues pressing through the top), the power jerk drive terminates at full extension and the lifter drops under the bar, requiring precise timing of the re-squat.\n", "peak_force_position": "drive_phase_peak", "source": "garhammer_1993 / everett_weightlifting", "sticking_point": "dip_reversal", "type": "bell_shaped" }, "variations": [ "push_press" ] }, "power_partials": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "power_partials", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "deltoid", "role": "primary" } ], "name": "Power Partials", "path": "exercises/power_partials.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "power_snatch": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": 5, "strength_prerequisite": 3, "technical_complexity": 5 }, "equipment": [ "barbell" ], "id": "power_snatch", "injury_risk": { "common_injuries": [ { "mechanism": "eccentric_overload_at_catch", "risk_factors": [ "insufficient_shoulder_flexion", "restricted_thoracic_extension" ], "structure": "rotator_cuff" }, { "mechanism": "hyperextension_during_catch", "risk_factors": [ "excessive_lordosis", "poor_bracing" ], "structure": "lumbar_disc" } ], "contraindications": [ "acute_shoulder_injury", "lumbar_herniation" ], "joint_stress": { "lower_back": "high", "shoulder": "high", "wrist": "high" } }, "joint_rom_required": { "ankle_dorsiflexion_deg": 20, "hip_flexion_deg": 120, "knee_flexion_deg": 90, "notes": "Setup: 120° hip flexion. Overhead catch: 180° shoulder flexion, 90°/70° ER/IR required for stable lockout", "shoulder_external_rotation_deg": 90, "shoulder_flexion_deg": 180, "shoulder_internal_rotation_deg": 70, "source": "nasm_2020 / setpt_2020" }, "muscle_activation_studies": [ { "condition": { "load_pct_1rm": 50, "phase": "pull_and_catch" }, "doi": "10.52082/jssm.2023.778", "measurements": [ { "mean_pct_mvc": 71.69, "muscle": "trap_upper", "sd": 23.21 } ], "n": 11, "population": "beginners", "source_id": "geisler_2023" }, { "condition": { "load_pct_1rm": 50, "phase": "pull_and_catch" }, "doi": "10.52082/jssm.2023.778", "measurements": [ { "mean_pct_mvc": 175.69, "muscle": "erector_spinae", "sd": 134.95 } ], "n": 10, "population": "advanced", "source_id": "geisler_2023" }, { "condition": { "load_pct_1rm": 50, "phase": "pull_and_catch" }, "doi": "10.52082/jssm.2023.778", "measurements": [ { "mean_pct_mvc": 294.28, "muscle": "erector_spinae", "sd": 152.77 } ], "n": 6, "population": "elite", "source_id": "geisler_2023" }, { "condition": { "load_pct_1rm": 90, "phase": "pull_and_catch" }, "doi": "10.52082/jssm.2023.778", "measurements": [ { "mean_pct_mvc": 215.68, "muscle": "erector_spinae", "sd": 321.69 } ], "n": 11, "population": "beginners", "source_id": "geisler_2023" }, { "condition": { "load_pct_1rm": 90, "phase": "pull_and_catch" }, "doi": "10.52082/jssm.2023.778", "measurements": [ { "mean_pct_mvc": 371.62, "muscle": "erector_spinae", "sd": 271.6 } ], "n": 6, "population": "elite", "source_id": "geisler_2023" } ], "muscles": [ { "id": "erector_spinae", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "gluteus_maximus", "role": "primary" }, { "id": "multifidus", "role": "primary" }, { "id": "trap_upper", "role": "primary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "rectus_femoris", "role": "secondary" }, { "id": "vastus_medialis", "role": "secondary" }, { "id": "deltoid_anterior", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "forearm_flexors", "role": "stabilizer" } ], "name": "Power Snatch", "path": "exercises/power_snatch.md", "pattern": [ "hinge" ], "progressions": [ "overhead_squat" ], "source": null, "status": "complete", "strength_curve": { "notes": "Wider snatch grip shortens effective pull height vs clean grip, requiring greater barbell velocity to achieve a successful catch. Peak power at 45–65% 1RM. Under repeated fatiguing reps, athletes increase spinal stiffness (L5-S1 extension decreases significantly, p=0.03) to protect passive lumbar tissues — a healthy protective neural strategy. Catch-phase ES at elite level (372% MVIC at 90% 1RM) is ~76% greater than the snatch pull (212% MVIC) — the overhead eccentric stabilisation is the defining demand.\n", "peak_force_position": "second_pull", "source": "geisler_2023 / jsc_2013", "sticking_point": "first_pull_to_transition", "type": "bell_shaped" }, "variations": [ "snatch_pull" ] }, "power_snatch_from_blocks": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "power_snatch_from_blocks", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "forearm_flexors", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" }, { "id": "deltoid", "role": "secondary" }, { "id": "trapezius", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Power Snatch from Blocks", "path": "exercises/power_snatch_from_blocks.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "power_stairs": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "power_stairs" ], "id": "power_stairs", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "biceps_femoris", "role": "primary" }, { "id": "semitendinosus", "role": "primary" }, { "id": "adductor_magnus", "role": "secondary" }, { "id": "adductor_longus", "role": "secondary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" }, { "id": "rectus_femoris", "role": "secondary" }, { "id": "vastus_lateralis", "role": "secondary" }, { "id": "vastus_medialis", "role": "secondary" }, { "id": "deltoid", "role": "secondary" }, { "id": "trapezius", "role": "secondary" } ], "name": "Power Stairs", "path": "exercises/power_stairs.md", "pattern": [ "carry" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "preacher_curl": { "aliases": [], "alternatives": [ "cable_preacher_curl", "barbell_curl" ], "difficulty": { "mobility_prerequisite": 1, "strength_prerequisite": 1, "technical_complexity": 1 }, "equipment": [ "barbell", "ez_bar" ], "id": "preacher_curl", "injury_risk": { "common_injuries": [ { "mechanism": "eccentric_overload_at_full_extension", "risk_factors": [ "dropping_weight_at_bottom", "locking_out_fully", "heavy_load", "pre_existing_tendinopathy" ], "structure": "distal_biceps_tendon" }, { "mechanism": "stretch_overload", "risk_factors": [ "hyperextending_at_bottom", "pre_existing_tendinopathy" ], "structure": "biceps_tendon_long_head" } ], "contraindications": [ "acute_distal_biceps_tendinopathy", "elbow_hyperextension_injury" ], "joint_stress": { "elbow": "moderate", "wrist": "low" } }, "joint_rom_required": { "elbow_flexion_deg": 116, "shoulder_flexion_deg": 50, "source": "Marcolin 2018" }, "muscle_activation_studies": [ { "condition": { "implement": "ez_bar", "notes": "Upper arms resting on preacher pad; shoulder ~50° flexion", "phase": "full_rep" }, "doi": null, "measurements": [ { "mean_pct_mvc": 88.8, "muscle": "biceps_brachii", "sd": null } ], "n": 16, "population": "healthy adults, standardized load", "source_id": "porcari_2014" }, { "condition": { "implement": "barbell", "phase": "full_rep" }, "doi": null, "measurements": [ { "mean_pct_mvc": 80.0, "muscle": "biceps_brachii", "sd": null } ], "n": null, "population": "general population", "source_id": "oliveira_2009" } ], "muscles": [ { "id": "biceps_brachii", "role": "primary" }, { "id": "brachialis", "role": "secondary" }, { "id": "brachioradialis", "role": "secondary" } ], "name": "Preacher Curl", "path": "exercises/preacher_curl.md", "pattern": [ "isolation" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Hardest at the bottom of the range where the elbow is most extended and gravity moment arm is near maximum — opposite of the free-standing curl's bell curve", "peak_force_position": "bottom", "source": "Marcolin 2018", "sticking_point": "bottom_third", "type": "ascending" }, "variations": [] }, "preacher_hammer_dumbbell_curl": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "preacher_hammer_dumbbell_curl", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "biceps_brachii", "role": "primary" }, { "id": "forearm_flexors", "role": "secondary" } ], "name": "Preacher Hammer Dumbbell Curl", "path": "exercises/preacher_hammer_dumbbell_curl.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "press_sit_up": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "press_sit_up", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_abdominis", "role": "primary" }, { "id": "pectoralis_major", "role": "secondary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Press Sit-Up", "path": "exercises/press_sit_up.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "prone_manual_hamstring": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "bodyweight" ], "id": "prone_manual_hamstring", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "biceps_femoris", "role": "primary" }, { "id": "semitendinosus", "role": "primary" } ], "name": "Prone Manual Hamstring", "path": "exercises/prone_manual_hamstring.md", "pattern": [ "squat" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "pull_through": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "cable" ], "id": "pull_through", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "gluteus_maximus", "role": "primary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" } ], "name": "Pull Through", "path": "exercises/pull_through.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "pullups": { "aliases": [], "alternatives": [ "chin_up" ], "difficulty": { "mobility_prerequisite": 1, "strength_prerequisite": 3, "technical_complexity": 3 }, "equipment": [ "bodyweight" ], "id": "pullups", "injury_risk": { "common_injuries": [ { "mechanism": "eccentric_overload_at_full_extension", "risk_factors": [ "excessive_eccentric_velocity", "high_volume_fatigue", "cold_muscles" ], "structure": "biceps_brachii_tendon" }, { "mechanism": "impingement", "risk_factors": [ "inadequate_scapular_depression_at_top", "kipping_technique", "forward_head_posture" ], "structure": "glenohumeral_joint" }, { "mechanism": "repetitive_valgus_stress", "risk_factors": [ "wide_grip", "high_frequency", "insufficient_recovery" ], "structure": "medial_elbow_common_flexor_tendon" } ], "contraindications": [ "acute_biceps_tendon_rupture", "shoulder_labral_tear_acute", "medial_epicondylitis_acute" ], "joint_stress": { "elbow": "low", "shoulder": "moderate" } }, "joint_rom_required": { "elbow_flexion_chinup_deg": 100.6, "elbow_flexion_deg": 93.4, "glenohumeral_contribution_deg": 120, "notes": "Full overhead shoulder flexion (180°) required to achieve dead-hang start. Chin-up requires greater terminal elbow flexion (100.6° vs 93.4°) because the supinated grip keeps the elbows in the sagittal plane, maximizing terminal ROM. Scapulothoracic joint contributes 60° of upward rotation; glenohumeral joint 120°.\n", "scapular_upward_rotation_deg": 60, "shoulder_flexion_deg": 180, "source": "ssd_2026" }, "muscle_activation_studies": [ { "condition": { "grip": "pronated", "notes": "Conventional pull-up", "width": "shoulder-width" }, "doi": null, "measurements": [ { "mean_pct_mvc": 123.5, "muscle": "latissimus_dorsi", "notes": "Range 117–130% MVIC across studies", "sd": null }, { "mean_pct_mvc": 78.0, "muscle": "biceps_brachii", "sd": 32.0 }, { "mean_pct_mvc": 79.0, "muscle": "infraspinatus", "sd": 56.0 }, { "mean_pct_mvc": 56.0, "muscle": "trap_lower", "sd": 21.0 }, { "mean_pct_mvc": 44.0, "muscle": "pectoralis_major", "sd": 27.0 }, { "mean_pct_mvc": 40.0, "muscle": "erector_spinae", "notes": "Isometric stabilization; range 39–41% MVIC", "sd": null }, { "mean_pct_mvc": 33.0, "muscle": "external_oblique", "notes": "Isometric stabilization; range 31–35% MVIC", "sd": null } ], "n": null, "population": "literature compilation — multiple study populations", "source_id": "ssd_2026" }, { "condition": { "grip": "supinated", "notes": "Chin-up", "width": "shoulder-width" }, "doi": null, "measurements": [ { "mean_pct_mvc": 117.0, "muscle": "latissimus_dorsi", "sd": 46.0 }, { "mean_pct_mvc": 96.0, "muscle": "biceps_brachii", "sd": 34.0 }, { "mean_pct_mvc": 45.0, "muscle": "trap_lower", "sd": 22.0 }, { "mean_pct_mvc": 57.0, "muscle": "pectoralis_major", "sd": 36.0 } ], "n": null, "population": "literature compilation — multiple study populations", "source_id": "ssd_2026" } ], "muscles": [ { "id": "latissimus_dorsi", "role": "primary" }, { "id": "infraspinatus", "role": "primary" }, { "id": "teres_major", "role": "secondary" }, { "id": "biceps_brachii", "role": "secondary" }, { "id": "trap_lower", "role": "secondary" }, { "id": "pectoralis_major", "role": "secondary" }, { "id": "deltoid_posterior", "role": "secondary" }, { "id": "rhomboids", "role": "secondary" }, { "id": "erector_spinae", "role": "stabilizer" }, { "id": "external_oblique", "role": "stabilizer" } ], "name": "Pull-Up", "path": "exercises/pullups.md", "pattern": [ "vertical_pull" ], "progressions": [ "weighted_pull_ups" ], "source": null, "status": "complete", "strength_curve": { "notes": "Peak force generation occurs in the bottom third of the movement where the latissimus dorsi operates at its optimal length-tension relationship with its greatest moment arm. The primary sticking point is the top third, when the humerus is fully extended and adducted — the primary shoulder extensors suffer active insufficiency and secondary muscles must compensate to pull the chest to the bar.\n", "peak_force_position": "bottom_third", "source": "ssd_2026", "sticking_point": "top_third", "type": "descending" }, "variations": [] }, "push_press": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": 2, "strength_prerequisite": 3, "technical_complexity": 4 }, "equipment": [ "barbell" ], "id": "push_press", "injury_risk": { "common_injuries": [ { "mechanism": "impingement_at_overhead_lockout", "risk_factors": [ "forward_head_posture", "inadequate_thoracic_extension", "bar_drifting_forward" ], "structure": "shoulder_subacromial_space" }, { "mechanism": "dynamic_compression_from_dip_and_drive", "risk_factors": [ "forward_torso_lean_during_dip", "inadequate_core_bracing", "heavy_loads" ], "structure": "lumbar_disc" } ], "contraindications": [ "acute_shoulder_impingement", "acute_lumbar_disc_herniation", "shoulder_labral_pathology" ], "joint_stress": { "knee": "low", "lower_back": "moderate", "shoulder": "moderate" } }, "joint_rom_required": { "knee_flexion_deg": null, "notes": "Knee flexion restricted to a shallow quarter-squat (~10–15% of lifter height). Torso must remain vertical during the dip to prevent forward bar drift. Terminal overhead position requires full shoulder flexion (180°) with locked elbows.\n", "shoulder_flexion_deg": 180, "source": "ebd_2026" }, "muscle_activation_studies": [ { "condition": { "comparison": "push press vs strict overhead press", "phase": "full_rep" }, "doi": null, "measurements": [ { "mean_pct_mvc": null, "muscle": "erector_spinae", "notes": "Significantly greater than strict overhead press (p<0.05); driven by dynamic deceleration-acceleration load transfer" }, { "mean_pct_mvc": null, "muscle": "external_oblique", "notes": "Elevated to stabilize spine against dynamic loading; significantly greater than strict press (p<0.05)" }, { "mean_pct_mvc": null, "muscle": "rectus_femoris", "notes": "Heavily active during eccentric dip and concentric drive phases" }, { "mean_pct_mvc": null, "muscle": "vastus_lateralis", "notes": "Heavily active during eccentric dip and concentric drive phases" } ], "n": null, "population": "literature compilation", "source_id": "ebd_2026" }, { "condition": { "notes": "Power output optimization conditions" }, "doi": null, "measurements": [ { "mean_pct_mvc": null, "muscle": "deltoid_anterior", "notes": "Peak upper body power at 75% 1RM; mean upper body power at 65% 1RM" } ], "n": null, "population": "literature compilation", "source_id": "ebd_2026" } ], "muscles": [ { "id": "deltoid_anterior", "role": "primary" }, { "id": "deltoid_lateral", "role": "primary" }, { "id": "triceps_brachii", "role": "primary" }, { "id": "rectus_femoris", "role": "secondary" }, { "id": "vastus_lateralis", "role": "secondary" }, { "id": "vastus_medialis", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "external_oblique", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" } ], "name": "Push Press", "path": "exercises/push_press.md", "pattern": [ "vertical_push" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Lower body kinetic energy transfer bypasses the strict overhead press sticking point at chin-to-eye level. Peak mechanical demand occurs at the transition from eccentric dip to concentric drive. The sticking point shifts to terminal lockout where the triceps must lock out the loaded bar at high velocity.\n", "peak_force_position": "dip_to_drive_transition", "source": "ebd_2026", "sticking_point": "terminal_lockout", "type": "accommodated" }, "variations": [] }, "push_press_behind_the_neck": { "aliases": [], "alternatives": [ "push_press", "barbell_shoulder_press" ], "difficulty": { "mobility_prerequisite": 4, "strength_prerequisite": 3, "technical_complexity": 3 }, "equipment": [ "barbell", "squat rack" ], "id": "push_press_behind_the_neck", "injury_risk": { "common_injuries": [ { "mechanism": "anterior_impingement_in_behind_neck_position", "risk_factors": [ "limited_shoulder_external_rotation", "insufficient_thoracic_extension", "excessive_load" ], "structure": "rotator_cuff" }, { "mechanism": "shear_force_from_behind_neck_pressing", "risk_factors": [ "shoulder_instability", "poor_bar_path", "excessive_load" ], "structure": "labrum" } ], "contraindications": [ "shoulder_impingement", "labral_tear", "limited_shoulder_mobility", "rotator_cuff_injury" ], "joint_stress": { "lumbar_spine": "low", "shoulder": "high", "wrist": "moderate" } }, "joint_rom_required": { "shoulder_external_rotation_deg": 90, "shoulder_flexion_deg": 180, "source": "biomechanical inference", "thoracic_extension_deg": 25 }, "muscle_activation_studies": [], "muscles": [ { "id": "deltoid_anterior", "role": "primary" }, { "id": "deltoid_lateral", "role": "primary" }, { "id": "deltoid_posterior", "role": "primary" }, { "id": "triceps_long", "role": "secondary" }, { "id": "triceps_lateral", "role": "secondary" }, { "id": "triceps_medial", "role": "secondary" }, { "id": "trap_upper", "role": "secondary" }, { "id": "serratus_anterior", "role": "secondary" }, { "id": "erector_spinae", "role": "stabilizer" }, { "id": "rectus_abdominis", "role": "stabilizer" }, { "id": "rectus_femoris", "role": "stabilizer" }, { "id": "vastus_lateralis", "role": "stabilizer" }, { "id": "vastus_medialis", "role": "stabilizer" } ], "name": "Push Press - Behind the Neck", "path": "exercises/push_press_behind_the_neck.md", "pattern": [ "vertical press" ], "progressions": [ "push_press" ], "source": null, "status": "complete", "strength_curve": { "notes": "The dip-drive transfers momentum through the sticking point just above head height. The ascending curve means the lift gets mechanically easier as the arms extend toward lockout.", "peak_force_position": "lockout", "source": "biomechanical inference", "sticking_point": "just_above_head", "type": "ascending" }, "variations": [] }, "push_up_to_side_plank": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": "push_up_to_side_plank", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "pectoralis_major", "role": "primary" }, { "id": "rectus_abdominis", "role": "secondary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Push Up to Side Plank", "path": "exercises/push_up_to_side_plank.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "push_up_wide": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": "push_up_wide", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "pectoralis_major", "role": "primary" }, { "id": "rectus_abdominis", "role": "secondary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Push-Up Wide", "path": "exercises/push_up_wide.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "push_ups_close_triceps_position": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": "push_ups_close_triceps_position", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "triceps_brachii", "role": "primary" }, { "id": "pectoralis_major", "role": "secondary" }, { "id": "deltoid", "role": "secondary" } ], "name": "Push-Ups - Close Triceps Position", "path": "exercises/push_ups_close_triceps_position.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "push_ups_with_feet_elevated": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": "push_ups_with_feet_elevated", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "pectoralis_major", "role": "primary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Push-Ups With Feet Elevated", "path": "exercises/push_ups_with_feet_elevated.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "push_ups_with_feet_on_an_exercise_ball": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "exercise ball" ], "id": "push_ups_with_feet_on_an_exercise_ball", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "pectoralis_major", "role": "primary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Push-Ups With Feet On An Exercise Ball", "path": "exercises/push_ups_with_feet_on_an_exercise_ball.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "pushups": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": 1, "strength_prerequisite": 1, "technical_complexity": 1 }, "equipment": [ "bodyweight" ], "id": "pushups", "injury_risk": { "common_injuries": [ { "mechanism": "repetitive_dorsiflexion_under_load", "risk_factors": [ "high_volume", "inadequate_wrist_preparation", "hard_floor" ], "structure": "wrist_extensor_tendons" }, { "mechanism": "impingement", "risk_factors": [ "fully_flared_elbows_beyond_70_deg", "excessively_wide_hand_placement" ], "structure": "shoulder_subacromial_space" } ], "contraindications": [ "acute_wrist_tendinopathy", "distal_radius_fracture_acute" ], "joint_stress": { "elbow": "low", "shoulder": "low", "wrist": "moderate" } }, "joint_rom_required": { "elbow_flexion_deg": null, "notes": "Elbows tucked 45–70° relative to torso for shoulder safety (not fully flared). Chest lowers until close to the floor. Standard pushup supports ~68% of total bodyweight on the hands throughout the movement.\n", "shoulder_abduction_deg": null, "source": "ebd_2026" }, "muscle_activation_studies": [ { "condition": { "hand_width": "shoulder-width", "variation": "standard" }, "doi": null, "measurements": [ { "mean_pct_mvc": 100, "muscle": "pectoralis_major", "notes": "Range 95–105% MVIC; higher in diamond and TRX variations", "sd": null }, { "mean_pct_mvc": 91, "muscle": "triceps_brachii", "notes": "Range 73–109% MVIC; higher in diamond variations", "sd": null }, { "mean_pct_mvc": 77, "muscle": "serratus_anterior", "notes": "Range 67–87% MVIC; primary scapular protractor", "sd": null } ], "n": null, "population": "literature compilation", "source_id": "ebd_2026" }, { "condition": { "hand_width": "close", "variation": "diamond" }, "doi": null, "measurements": [ { "mean_pct_mvc": null, "muscle": "pectoralis_major", "notes": "Highest relative EMG across standard/diamond/wide hand positions" }, { "mean_pct_mvc": null, "muscle": "triceps_brachii", "notes": "Highest relative EMG across standard/diamond/wide hand positions" } ], "n": null, "population": "literature compilation", "source_id": "ebd_2026" } ], "muscles": [ { "id": "pectoralis_major", "role": "primary" }, { "id": "triceps_brachii", "role": "primary" }, { "id": "deltoid_anterior", "role": "secondary" }, { "id": "serratus_anterior", "role": "stabilizer" }, { "id": "rectus_abdominis", "role": "stabilizer" }, { "id": "external_oblique", "role": "stabilizer" } ], "name": "Pushups", "path": "exercises/pushups.md", "pattern": [ "horizontal_push" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Hardest at the bottom where the pec is maximally stretched and chest is near the floor. Mechanical demand decreases as the elbows extend. The concentric phase produces higher raw RMS EMG than the eccentric phase, confirming the primary training stimulus is in the pressing phase.\n", "peak_force_position": "bottom", "source": "ebd_2026", "sticking_point": "bottom_third", "type": "ascending" }, "variations": [] }, "pushups_close_and_wide_hand_positions": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": "pushups_close_and_wide_hand_positions", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "pectoralis_major", "role": "primary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Pushups (Close and Wide Hand Positions)", "path": "exercises/pushups_close_and_wide_hand_positions.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "rack_delivery": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "rack_delivery", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "deltoid", "role": "primary" }, { "id": "forearm_flexors", "role": "secondary" }, { "id": "trapezius", "role": "secondary" } ], "name": "Rack Delivery", "path": "exercises/rack_delivery.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "rack_pull_with_bands": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "rack_pull_with_bands", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], 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Triceps Bench Press", "path": "exercises/reverse_triceps_bench_press.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "rickshaw_carry": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "rickshaw" ], "id": "rickshaw_carry", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "forearm_flexors", "role": "primary" }, { "id": "rectus_abdominis", "role": "secondary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" }, { "id": "rectus_femoris", "role": "secondary" }, { "id": "vastus_lateralis", "role": "secondary" }, { "id": "vastus_medialis", "role": "secondary" }, { "id": "trapezius", "role": "secondary" } ], "name": "Rickshaw Carry", "path": "exercises/rickshaw_carry.md", "pattern": [ "carry" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "rickshaw_deadlift": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "rickshaw_deadlift", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "forearm_flexors", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" }, { "id": "trapezius", "role": "secondary" } ], "name": "Rickshaw Deadlift", "path": "exercises/rickshaw_deadlift.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "ring_dips": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": 2, "strength_prerequisite": 4, "technical_complexity": 4 }, "equipment": [ "gymnastic_rings" ], "id": "ring_dips", "injury_risk": { "common_injuries": [ { "mechanism": "uncontrolled_shoulder_loads_from_ring_instability", "risk_factors": [ "inadequate_ring_control_skill", "fatigue", "wide_ring_spacing" ], "structure": "glenohumeral_joint" }, { "mechanism": "valgus_or_varus_stress_from_ring_drift", "risk_factors": [ "inadequate_ring_control_skill", "fatigue", "excessive_elbow_flare" ], "structure": "elbow_ligaments" }, { "mechanism": "forced_dorsiflexion_under_load", "risk_factors": [ "inadequate_wrist_preparation", "excessive_ring_distance_from_body" ], "structure": "wrist_extensors" } ], "contraindications": [ "anterior_shoulder_instability", "acute_elbow_ligament_injury" ], "joint_stress": { "elbow": "moderate", "shoulder": "moderate", "wrist": "moderate" } }, "joint_rom_required": { "elbow_flexion_deg": 90, "notes": "Peak shoulder extension 61.72° ± 13.51° — significantly less than parallel bar dip (78.20° ± 9.84°) due to ring instability limiting depth. Elbows maintained at ~90° at the bottom. Forearms must remain vertical to prevent ring drift and shoulder strain.\n", "shoulder_extension_deg": 61.72, "source": "ebd_2026" }, "muscle_activation_studies": [ { "condition": { "apparatus": "gymnastic_rings", "phase": "full_rep" }, "doi": null, "measurements": [ { "mean_pct_mvc": null, "muscle": "triceps_brachii", "notes": "Peak 1.05 ± 0.27 mV (raw mV, not %MVIC; equivalent to bar dip 1.04 ± 0.27 mV)" }, { "mean_pct_mvc": null, "muscle": "pectoralis_major", "notes": "Extremely high — functions as primary adductor to prevent rings from flaring outward" }, { "mean_pct_mvc": null, "muscle": "serratus_anterior", "notes": "Increases significantly with fatigue to maintain ring stability" }, { "mean_pct_mvc": null, "muscle": "trap_lower", "notes": "Increases significantly with fatigue as primary compensatory stabilizer" }, { "mean_pct_mvc": null, "muscle": "latissimus_dorsi", "notes": "Increases significantly with fatigue; secondary adduction stabilizer" } ], "n": null, "population": "literature compilation", "source_id": "ebd_2026" } ], "muscles": [ { "id": "triceps_brachii", "role": "primary" }, { "id": "pectoralis_major", "role": "primary" }, { "id": "deltoid_anterior", "role": "secondary" }, { "id": "serratus_anterior", "role": "stabilizer" }, { "id": "latissimus_dorsi", "role": "stabilizer" }, { "id": "trap_lower", "role": "stabilizer" } ], "name": "Ring Dips", "path": "exercises/ring_dips.md", "pattern": [ "vertical_push" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Bottom position remains highly demanding (descending curve portion). At lockout, a secondary sticking point appears: the lifter must generate substantial adduction force to prevent rings from drifting laterally, reducing the mechanical advantage normally present at full elbow extension in a stable bar dip.\n", "peak_force_position": "eccentric_concentric_transition", "source": "ebd_2026", "sticking_point": "bottom_and_lockout", "type": "descending_to_flat" }, "variations": [ "parallel_bar_dip" ] }, "rocking_standing_calf_raise": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "rocking_standing_calf_raise", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "gastrocnemius", "role": "primary" }, { "id": "soleus", "role": "primary" } ], "name": "Rocking Standing Calf Raise", "path": "exercises/rocking_standing_calf_raise.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "rocky_pull_ups_pulldowns": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "pull_up_bar" ], "id": "rocky_pull_ups_pulldowns", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "latissimus_dorsi", "role": "primary" }, { "id": "biceps_brachii", "role": "secondary" }, { "id": "rhomboids", "role": "secondary" }, { "id": "trapezius", "role": "secondary" }, { "id": "deltoid", "role": "secondary" } ], "name": "Rocky Pull-Ups/Pulldowns", "path": "exercises/rocky_pull_ups_pulldowns.md", "pattern": [ "horizontal pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "romanian_deadlift": { "aliases": [], "alternatives": [ "reverse_hyperextension", "good_morning" ], "difficulty": { "mobility_prerequisite": 3, "strength_prerequisite": 2, "technical_complexity": 2 }, "equipment": [ "barbell" ], "id": "romanian_deadlift", "injury_risk": { "common_injuries": [ { "mechanism": "flexion_under_load", "risk_factors": [ "lumbar_rounding", "excessive_hip_drop", "rapid_load_increase" ], "structure": "lumbar_disc" }, { "mechanism": "eccentric_overload_at_long_length", "risk_factors": [ "inadequate_warmup", "excessive_range_of_motion", "high_frequency" ], "structure": "proximal_hamstring" } ], "contraindications": [ "acute_lumbar_herniation", "proximal_hamstring_tendinopathy" ], "joint_stress": { "knee": "low", "lower_back": "moderate", "shoulder": "low" } }, "joint_rom_required": { "ankle_dorsiflexion_deg": null, "hip_flexion_deg": 79.97, "knee_flexion_deg": 33.86, "notes": "ROM at maximum depth (Lee 2018). Ankle dorsiflexion is not a limiting factor due to minimal knee flexion.", "source": "lee_2018" }, "muscle_activation_studies": [ { "condition": { "knee_flexion_deg": 15, "load_pct_1rm": 50, "phase": "concentric" }, "doi": "10.70252/ZAOJ6139", "measurements": [ { "mean_pct_mvc": 69.2, "muscle": "erector_spinae", "sd": 5.9 }, { "mean_pct_mvc": 75.5, "muscle": "multifidus", "sd": 6.0 }, { "mean_pct_mvc": 44.3, "muscle": "gluteus_maximus", "sd": 7.6 }, { "mean_pct_mvc": 52.6, "muscle": "biceps_femoris", "sd": 5.4 }, { "mean_pct_mvc": 45.6, "muscle": "semitendinosus", "sd": 6.7 } ], "n": null, "population": "apparently healthy young males", "source_id": "dicus_2023" }, { "condition": { "knee_flexion_deg": 15, "load_pct_1rm": 50, "phase": "eccentric" }, "doi": "10.70252/ZAOJ6139", "measurements": [ { "mean_pct_mvc": 49.2, "muscle": "erector_spinae", "sd": 3.8 }, { "mean_pct_mvc": 52.2, "muscle": "multifidus", "sd": 3.2 }, { "mean_pct_mvc": 20.6, "muscle": "gluteus_maximus", "sd": 3.4 }, { "mean_pct_mvc": 23.5, "muscle": "biceps_femoris", "sd": 3.5 }, { "mean_pct_mvc": 21.8, "muscle": "semitendinosus", "sd": 2.7 } ], "n": null, "population": "apparently healthy young males", "source_id": "dicus_2023" }, { "condition": { "knee_flexion_deg": 15, "load_pct_1rm": 50, "phase": "full_rep" }, "doi": "10.70252/ZAOJ6139", "measurements": [ { "mean_pct_mvc": 56.7, "muscle": "erector_spinae", "sd": 3.8 }, { "mean_pct_mvc": 61.2, "muscle": "multifidus", "sd": 3.5 }, { "mean_pct_mvc": 29.6, "muscle": "gluteus_maximus", "sd": 5.0 }, { "mean_pct_mvc": 34.5, "muscle": "biceps_femoris", "sd": 4.2 }, { "mean_pct_mvc": 31.2, "muscle": "semitendinosus", "sd": 4.2 } ], "n": null, "population": "apparently healthy young males", "source_id": "dicus_2023" }, { "condition": { "knee_flexion_deg": 33.86, "load_pct_1rm": 70, "phase": "full_rep" }, "doi": "10.1016/j.jesf.2018.08.001", "measurements": [ { "mean_pct_mvc": 25.26, "muscle": "rectus_femoris", "sd": 14.21 }, { "mean_pct_mvc": 56.66, "muscle": "biceps_femoris", "sd": 18.56 }, { "mean_pct_mvc": 46.88, "muscle": "gluteus_maximus", "sd": 7.39 } ], "n": 21, "population": "experienced males", "source_id": "lee_2018" } ], "muscles": [ { "id": "erector_spinae", "role": "primary" }, { "id": "multifidus", "role": "primary" }, { "id": "biceps_femoris", "role": "primary" }, { "id": "semitendinosus", "role": "primary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "rectus_femoris", "role": "secondary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "forearm_flexors", "role": "stabilizer" } ], "name": "Romanian Deadlift", "path": "exercises/romanian_deadlift.md", "pattern": [ "hinge" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Hip extensor torque peaks at maximum hip flexion. Hamstring tension falls as hips extend toward lockout. Concentric erector spinae activation (69.2% MVIC) exceeds eccentric (49.2% MVIC), indicating active spinal stabilization during the ascent.\n", "peak_force_position": "bottom", "source": "dicus_2023 / lee_2018", "sticking_point": null, "type": "descending" }, "variations": [ "stiff_legged_barbell_deadlift" ] }, "romanian_deadlift_from_deficit": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "romanian_deadlift_from_deficit", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "biceps_femoris", "role": "primary" }, { "id": "semitendinosus", "role": "primary" }, { "id": "forearm_flexors", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" }, { "id": "trapezius", "role": "secondary" } ], "name": "Romanian Deadlift from Deficit", "path": "exercises/romanian_deadlift_from_deficit.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "rope_climb": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "climbing_rope" ], "id": "rope_climb", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "latissimus_dorsi", "role": "primary" }, { "id": "biceps_brachii", "role": "secondary" }, { "id": "forearm_flexors", "role": "secondary" }, { "id": "rhomboids", "role": "secondary" }, { "id": "trapezius", "role": "secondary" }, { "id": "deltoid", "role": "secondary" } ], "name": "Rope Climb", "path": "exercises/rope_climb.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "rope_crunch": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "cable" ], "id": "rope_crunch", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_abdominis", "role": "primary" } ], "name": "Rope Crunch", "path": "exercises/rope_crunch.md", "pattern": [ "vertical pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "rope_straight_arm_pulldown": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "cable" ], "id": "rope_straight_arm_pulldown", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "latissimus_dorsi", "role": "primary" } ], "name": "Rope Straight-Arm Pulldown", "path": "exercises/rope_straight_arm_pulldown.md", "pattern": [ "horizontal pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "rowing_ergometer": { "aliases": [ "rowing machine", "erg", "Concept2 row", "indoor rowing", "rower" ], "alternatives": [], "difficulty": { "mobility_prerequisite": 2, "strength_prerequisite": 1, "technical_complexity": 2 }, "equipment": [ "rowing_machine" ], "id": "rowing_ergometer", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "quadriceps", "role": "primary" }, { "id": "gluteus_maximus", "role": "primary" }, { "id": "latissimus_dorsi", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "biceps_brachii", "role": "secondary" }, { "id": "deltoid_posterior", "role": "secondary" }, { "id": "rectus_abdominis", "role": "stabilizer" } ], "name": "Rowing Ergometer", "path": "exercises/rowing_ergometer.md", "pattern": [ "horizontal_pull" ], "progressions": [], "source": null, "status": "stub", "strength_curve": null, "variations": [] }, "russian_twist": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": "russian_twist", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_abdominis", "role": "primary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" } ], "name": "Russian Twist", "path": "exercises/russian_twist.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "sandbag_load": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "sandbag" ], "id": "sandbag_load", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "rectus_abdominis", "role": "secondary" }, { "id": "biceps_brachii", "role": "secondary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "forearm_flexors", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" }, { "id": "rhomboids", "role": "secondary" }, { "id": "trapezius", "role": "secondary" }, { "id": "deltoid", "role": "secondary" } ], "name": "Sandbag Load", "path": "exercises/sandbag_load.md", "pattern": [ "carry" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "scapular_pull_up": { "aliases": [], "alternatives": [ "face_pull" ], "difficulty": { "mobility_prerequisite": 1, "strength_prerequisite": 1, "technical_complexity": 2 }, "equipment": [ "bodyweight" ], "id": "scapular_pull_up", "injury_risk": { "common_injuries": [ { "mechanism": "repetitive_compression", "risk_factors": [ "excessive_volume", "performing_with_elevation_instead_of_depression" ], "structure": "acromioclavicular_joint" }, { "mechanism": "impingement", "risk_factors": [ "protraction_instead_of_depression", "forward_head_posture" ], "structure": "glenohumeral_joint" } ], "contraindications": [ "acute_acromioclavicular_joint_injury", "acute_rotator_cuff_tear" ], "joint_stress": { "acromioclavicular": "low", "shoulder": "low" } }, "joint_rom_required": { "notes": "Arms must be fully extended overhead (180° shoulder flexion) to achieve the dead-hang starting position. The exercise ROM is small — approximately 5–15° of scapular depression — but requires full overhead mobility to set up correctly.", "scapular_depression_deg": 15, "shoulder_flexion_deg": 180, "source": "Anatomical inference; pullup literature" }, "muscle_activation_studies": [ { "condition": { "implement": "pull-up bar", "load_pct_1rm": null, "notes": "Full pronated-grip pull-up, not scapular pull-up isolation. Proxy: the lower trapezius initiates the pull-up via scapular depression before elbow flexion engages. Values reflect full pull-up activation, not isolated scapular depression.", "phase": "concentric" }, "doi": "10.1519/JSC.0b013e3181df44d5", "measurements": [ { "mean_pct_mvc": 56.0, "muscle": "trap_lower", "sd": 12.0 }, { "mean_pct_mvc": 130.0, "muscle": "latissimus_dorsi", "sd": 24.0 }, { "mean_pct_mvc": 78.0, "muscle": "biceps_brachii", "sd": 15.0 } ], "n": 25, "population": "recreationally active adults, 21M/4F, age 24.9 ± 2.4 yr", "source_id": "youdas_2010" }, { "condition": { "implement": "table surface", "load_pct_1rm": null, "notes": "Closed-chain press-up: seated on table, hands flat, arms extended to depress scapulae and lift torso. Shares the scapular depression mechanism with the scapular pull-up. NOT a hanging exercise.", "phase": "isometric" }, "doi": "10.2519/jospt.2003.33.5.247", "measurements": [ { "mean_pct_mvc": 56.0, "muscle": "trap_lower", "sd": 23.0 }, { "mean_pct_mvc": 27.0, "muscle": "trap_upper", "sd": 32.0 } ], "n": 19, "population": "healthy adults, 9M/10F, age 24.6 ± 3.1 yr", "source_id": "ekstrom_2003" } ], "muscles": [ { "id": "trap_lower", "role": "primary" }, { "id": "serratus_anterior", "role": "secondary" }, { "id": "latissimus_dorsi", "role": "secondary" }, { "id": "rhomboids", "role": "secondary" } ], "name": "Scapular Pull-Up", "path": "exercises/scapular_pull_up.md", "pattern": [ "isolation" ], "progressions": [ "pullups" ], "source": null, "status": "complete", "strength_curve": { "notes": "The initial motor pattern (learning to depress the scapula without flexing the elbow) is the primary technical challenge. Once the pattern is established, the ascending curve reflects greater lower trapezius moment arm advantage at moderate depression.", "peak_force_position": "full_depression", "source": "Biomechanical inference", "sticking_point": "initiation", "type": "ascending" }, "variations": [] }, "seated_band_hamstring_curl": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "band" ], "id": "seated_band_hamstring_curl", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "biceps_femoris", "role": "primary" }, { "id": "semitendinosus", "role": "primary" } ], "name": "Seated Band Hamstring Curl", "path": "exercises/seated_band_hamstring_curl.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "seated_barbell_military_press": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "seated_barbell_military_press", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "deltoid", "role": "primary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Seated Barbell Military Press", "path": "exercises/seated_barbell_military_press.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "seated_barbell_twist": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "seated_barbell_twist", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_abdominis", "role": "primary" } ], "name": "Seated Barbell Twist", "path": "exercises/seated_barbell_twist.md", "pattern": [ "vertical pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "seated_bent_over_one_arm_dumbbell_triceps_extension": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "seated_bent_over_one_arm_dumbbell_triceps_extension", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "triceps_brachii", "role": "primary" } ], "name": "Seated Bent-Over One-Arm Dumbbell Triceps Extension", "path": "exercises/seated_bent_over_one_arm_dumbbell_triceps_extension.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "seated_bent_over_rear_delt_raise": { "aliases": [], "alternatives": [ "face_pull", "bent_over_dumbbell_rear_delt_raise_with_head_on_bench" ], "difficulty": { "mobility_prerequisite": 1, "strength_prerequisite": 1, "technical_complexity": 1 }, "equipment": [ "dumbbell" ], "id": "seated_bent_over_rear_delt_raise", "injury_risk": { "common_injuries": [ { "mechanism": "prolonged_hip_flexion_under_load", "risk_factors": [ "heavy_loads", "sustained_bent_over_position", "pre_existing_lumbar_pathology" ], "structure": "lumbar_disc" } ], "contraindications": [ "acute_lumbar_disc_herniation" ], "joint_stress": { "elbow": "low", "lower_back": "low", "shoulder": "low" } }, "joint_rom_required": { "hip_flexion_deg": 90, "shoulder_abduction_deg": 90, "source": "Sweeney 2014" }, "muscle_activation_studies": [ { "condition": { "implement": "dumbbell", "load_pct_1rm": 70, "notes": "Seated, torso bent forward until parallel to ground", "phase": "full_rep" }, "doi": null, "measurements": [ { "mean_pct_mvc": 5.0, "muscle": "deltoid_anterior", "sd": 4.1 }, { "mean_pct_mvc": 70.0, "muscle": "deltoid_lateral", "sd": 14.6 }, { "mean_pct_mvc": 73.0, "muscle": "deltoid_posterior", "sd": 9.9 } ], "n": 16, "population": "healthy males, 70% 1RM, torso parallel to floor", "source_id": "sweeney_2014" } ], "muscles": [ { "id": "deltoid_posterior", "role": "primary" }, { "id": "deltoid_lateral", "role": "primary" }, { "id": "trap_middle", "role": "secondary" }, { "id": "rhomboids", "role": "secondary" }, { "id": "infraspinatus", "role": "stabilizer" } ], "name": "Seated Bent-Over Rear Delt Raise", "path": "exercises/seated_bent_over_rear_delt_raise.md", "pattern": [ "isolation" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Maximum gravity-dependent resistance torque at 90° horizontal abduction when humerus is parallel to the ground", "peak_force_position": "top", "source": "Sweeney 2014", "sticking_point": "top_third", "type": "ascending" }, "variations": [] }, "seated_bent_over_two_arm_dumbbell_triceps_extension": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "seated_bent_over_two_arm_dumbbell_triceps_extension", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "triceps_brachii", "role": "primary" } ], "name": "Seated Bent-Over Two-Arm Dumbbell Triceps Extension", "path": "exercises/seated_bent_over_two_arm_dumbbell_triceps_extension.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "seated_cable_rows": { "aliases": [], "alternatives": [ "bent_over_barbell_row", "inverted_row" ], "difficulty": { "mobility_prerequisite": 1, "strength_prerequisite": 1, "technical_complexity": 1 }, "equipment": [ "cable" ], "id": "seated_cable_rows", "injury_risk": { "common_injuries": [ { "mechanism": "excessive_forward_torso_lean_at_start", "risk_factors": [ "torso_lean_beyond_30_deg", "heavy_loads", "fatigue" ], "structure": "lumbar_disc" }, { "mechanism": "impingement_at_terminal_retraction", "risk_factors": [ "excessively_wide_grip", "forced_scapular_retraction_at_end_range" ], "structure": "shoulder_rotator_cuff" } ], "contraindications": [], "joint_stress": { "elbow": "low", "lower_back": "low", "shoulder": "low" } }, "joint_rom_required": { "elbow_flexion_deg": 110, "notes": "Movement begins with shoulders at ~90° flexion (arms extended forward). Concentric phase drives the shoulder from flexion through horizontal extension to neutral (0° for narrow grip; up to 90° abduction for wide grip). Elbows flex 90–110° at the terminal contraction. Torso remains upright with a neutral lumbar spine throughout.\n", "shoulder_flexion_start_deg": 90, "source": "ssd_2026" }, "muscle_activation_studies": [ { "condition": { "shoulder_abduction_deg": 0, "variation": "narrow_grip" }, "doi": null, "measurements": [ { "mean_pct_mvc": null, "muscle": "latissimus_dorsi", "notes": "Significantly greater than wide grip, concentric and eccentric (ES = 1.08)" }, { "mean_pct_mvc": null, "muscle": "biceps_brachii", "notes": "Maximized at 0° abduction (supinated, neutral, or pronated narrow grip)" } ], "n": 14, "population": "resistance-trained men, 8-RM load, HD-sEMG", "source_id": "ssd_2026" }, { "condition": { "shoulder_abduction_deg": 90, "variation": "wide_grip" }, "doi": null, "measurements": [ { "mean_pct_mvc": null, "muscle": "trap_middle", "notes": "Significantly greater than narrow grip, concentric ES = 1.35, eccentric ES = 2.79" }, { "mean_pct_mvc": null, "muscle": "trap_lower", "notes": "Significantly greater than narrow grip; same ES pattern as trap_middle" }, { "mean_pct_mvc": null, "muscle": "deltoid_posterior", "notes": "Significantly greater than narrow grip; lateral deltoid ES = 1.35" } ], "n": 14, "population": "resistance-trained men, 8-RM load, HD-sEMG", "source_id": "ssd_2026" }, { "condition": { "notes": "Scapular movement restricted throughout the set", "variation": "fixed_scapular_row" }, "doi": null, "measurements": [ { "mean_pct_mvc": null, "muscle": "deltoid_posterior", "notes": "Significantly increased during concentric phase vs free scapular row (ES = 0.66)" }, { "mean_pct_mvc": null, "muscle": "trap_middle", "notes": "Significantly increased during eccentric phase vs free scapular row (ES = 0.67)" }, { "mean_pct_mvc": null, "muscle": "latissimus_dorsi", "notes": "Significantly increased during eccentric phase vs free scapular row (ES = 0.85)" } ], "n": null, "population": "literature compilation", "source_id": "ssd_2026" } ], "muscles": [ { "id": "latissimus_dorsi", "role": "primary" }, { "id": "trap_middle", "role": "primary" }, { "id": "trap_lower", "role": "primary" }, { "id": "deltoid_posterior", "role": "secondary" }, { "id": "biceps_brachii", "role": "secondary" }, { "id": "rhomboids", "role": "secondary" }, { "id": "erector_spinae", "role": "stabilizer" } ], "name": "Seated Cable Rows", "path": "exercises/seated_cable_rows.md", "pattern": [ "horizontal_pull" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Bell-shaped (ascending-descending) curve. Peak resistance at mid-range when the elbow is flexed ~90° and the shoulder is in neutral extension — optimal moment arm for both LD and trapezius. Sticking point is terminal lockout where the handle meets the torso: the horizontal lever arm shortens and scapular retraction must be completed against a compressed range. Cable maintains near-constant tension at full arm extension, unlike free-weight rows which lose tension at that position.\n", "peak_force_position": "mid_range", "source": "ssd_2026", "sticking_point": "terminal_lockout", "type": "ascending_descending" }, "variations": [] }, "seated_cable_shoulder_press": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "cable" ], "id": "seated_cable_shoulder_press", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "deltoid", "role": "primary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Seated Cable Shoulder Press", "path": "exercises/seated_cable_shoulder_press.md", "pattern": [ "vertical press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "seated_calf_raise": { "aliases": [], "alternatives": [ "standing_calf_raises", "donkey_calf_raises" ], "difficulty": { "mobility_prerequisite": 1, "strength_prerequisite": 1, "technical_complexity": 1 }, "equipment": [ "machine" ], "id": "seated_calf_raise", "injury_risk": { "common_injuries": [ { "mechanism": "eccentric_overload", "risk_factors": [ "rapid_eccentric", "excessive_drop_below_platform", "pre_existing_achilles_tendinopathy" ], "structure": "achilles_tendon" } ], "contraindications": [ "acute_achilles_tendinopathy" ], "joint_stress": { "ankle": "low", "knee": "low" } }, "joint_rom_required": { "ankle_dorsiflexion_deg": 20, "ankle_plantarflexion_deg": 40, "knee_flexion_deg": 90, "source": "maeo_2023" }, "muscle_activation_studies": [], "muscles": [ { "id": "soleus", "role": "primary" }, { "id": "gastrocnemius_medial", "role": "secondary" }, { "id": "gastrocnemius_lateral", "role": "secondary" } ], "name": "Seated Calf Raise", "path": "exercises/seated_calf_raise.md", "pattern": [ "isolation" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Descending; torque production is maximized in deep dorsiflexion and declines linearly through the range; sticking point at full plantarflexion where soleus must bear load in a shortened state; bent knee eliminates gastrocnemius contribution throughout", "peak_force_position": "bottom", "source": "biomechanical inference; Maeo 2023", "sticking_point": "top_third", "type": "descending" }, "variations": [] }, "seated_close_grip_concentration_barbell_curl": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "seated_close_grip_concentration_barbell_curl", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "biceps_brachii", "role": "primary" } ], "name": "Seated Close-Grip Concentration Barbell Curl", "path": "exercises/seated_close_grip_concentration_barbell_curl.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "seated_dumbbell_curl": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "seated_dumbbell_curl", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "biceps_brachii", "role": "primary" } ], "name": "Seated Dumbbell Curl", "path": "exercises/seated_dumbbell_curl.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "seated_dumbbell_inner_biceps_curl": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "seated_dumbbell_inner_biceps_curl", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "biceps_brachii", "role": "primary" } ], "name": "Seated Dumbbell Inner Biceps Curl", "path": "exercises/seated_dumbbell_inner_biceps_curl.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "seated_dumbbell_palms_down_wrist_curl": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "seated_dumbbell_palms_down_wrist_curl", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "forearm_flexors", "role": "primary" } ], "name": "Seated Dumbbell Palms-Down Wrist Curl", "path": "exercises/seated_dumbbell_palms_down_wrist_curl.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "seated_dumbbell_palms_up_wrist_curl": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "seated_dumbbell_palms_up_wrist_curl", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "forearm_flexors", "role": "primary" } ], "name": "Seated Dumbbell Palms-Up Wrist Curl", "path": "exercises/seated_dumbbell_palms_up_wrist_curl.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "seated_dumbbell_press": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "seated_dumbbell_press", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "deltoid", "role": "primary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Seated Dumbbell Press", "path": "exercises/seated_dumbbell_press.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "seated_flat_bench_leg_pull_in": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": "seated_flat_bench_leg_pull_in", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_abdominis", "role": "primary" } ], "name": "Seated Flat Bench Leg Pull-In", "path": "exercises/seated_flat_bench_leg_pull_in.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "seated_good_mornings": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "seated_good_mornings", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "erector_spinae", "role": "primary" }, { "id": "multifidus", "role": "primary" }, { "id": "gluteus_maximus", "role": "secondary" } ], "name": "Seated Good Mornings", "path": "exercises/seated_good_mornings.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "seated_head_harness_neck_resistance": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "neck_harness" ], "id": "seated_head_harness_neck_resistance", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "trapezius", "role": "primary" } ], "name": "Seated Head Harness Neck Resistance", "path": "exercises/seated_head_harness_neck_resistance.md", "pattern": [ "vertical pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "seated_leg_curl": { "aliases": [], "alternatives": [ "lying_leg_curls", "glute_ham_raise" ], "difficulty": { "mobility_prerequisite": 1, "strength_prerequisite": 1, "technical_complexity": 1 }, "equipment": [ "machine" ], "id": "seated_leg_curl", "injury_risk": { "common_injuries": [ { "mechanism": "eccentric_overload", "risk_factors": [ "rapid_eccentric", "heavy_load", "pre_existing_proximal_tendinopathy" ], "structure": "proximal_hamstring_tendon" } ], "contraindications": [ "acute_proximal_hamstring_tendinopathy", "acute_posterior_knee_injury" ], "joint_stress": { "hip": "low", "knee": "low" } }, "joint_rom_required": { "hip_flexion_deg": 90, "knee_flexion_deg": 130, "source": "ebben_2009" }, "muscle_activation_studies": [ { "condition": { "implement": "machine", "notes": "Seated position; hip at ~90° flexion — proximal hamstring pre-stretched", "phase": "full_rep" }, "doi": null, "measurements": [ { "mean_pct_mvc": 80.8, "muscle": "biceps_femoris", "sd": 28.0 } ], "n": null, "population": "healthy adults, seated leg curl machine", "source_id": "ebben_2009" } ], "muscles": [ { "id": "biceps_femoris", "role": "primary" }, { "id": "semitendinosus", "role": "primary" }, { "id": "semimembranosus", "role": "primary" }, { "id": "gastrocnemius_medial", "role": "secondary" }, { "id": "gastrocnemius_lateral", "role": "secondary" } ], "name": "Seated Leg Curl", "path": "exercises/seated_leg_curl.md", "pattern": [ "isolation" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Bell-shaped; hip at 90° places hamstrings at greater overall length than prone — the lengthened starting position provides a more favorable stretch-shortening stimulus", "peak_force_position": "mid", "source": "biomechanical inference", "sticking_point": "mid_range", "type": "bell_shaped" }, "variations": [] }, "seated_leg_tucks": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": "seated_leg_tucks", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_abdominis", "role": "primary" } ], "name": "Seated Leg Tucks", "path": "exercises/seated_leg_tucks.md", "pattern": [ "vertical pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "seated_one_arm_cable_pulley_rows": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "cable" ], "id": "seated_one_arm_cable_pulley_rows", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rhomboids", "role": "primary" }, { "id": "trapezius", "role": "primary" }, { "id": "biceps_brachii", "role": "secondary" }, { "id": "latissimus_dorsi", "role": "secondary" } ], "name": "Seated One-arm Cable Pulley Rows", "path": "exercises/seated_one_arm_cable_pulley_rows.md", "pattern": [ "horizontal pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "seated_one_arm_dumbbell_palms_down_wrist_curl": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "seated_one_arm_dumbbell_palms_down_wrist_curl", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "forearm_flexors", "role": "primary" } ], "name": "Seated One-Arm Dumbbell Palms-Down Wrist Curl", "path": "exercises/seated_one_arm_dumbbell_palms_down_wrist_curl.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "seated_one_arm_dumbbell_palms_up_wrist_curl": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "seated_one_arm_dumbbell_palms_up_wrist_curl", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "forearm_flexors", "role": "primary" } ], "name": "Seated One-Arm Dumbbell Palms-Up Wrist Curl", "path": "exercises/seated_one_arm_dumbbell_palms_up_wrist_curl.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, 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"mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "sled" ], "id": "sled_push", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "pectoralis_major", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Sled Push", "path": "exercises/sled_push.md", "pattern": [ "carry" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "sled_reverse_flye": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "sled" ], "id": "sled_reverse_flye", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "deltoid", "role": "primary" } ], "name": "Sled Reverse Flye", "path": "exercises/sled_reverse_flye.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "sled_row": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "sled" ], "id": "sled_row", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rhomboids", "role": "primary" }, { "id": "trapezius", "role": "primary" }, { "id": "biceps_brachii", "role": "secondary" }, { "id": "latissimus_dorsi", "role": "secondary" } ], "name": "Sled Row", "path": "exercises/sled_row.md", "pattern": [ "horizontal pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "smith_incline_shoulder_raise": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "smith_incline_shoulder_raise", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "deltoid", "role": "primary" }, { "id": "pectoralis_major", "role": "secondary" } ], "name": "Smith Incline Shoulder Raise", "path": "exercises/smith_incline_shoulder_raise.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "smith_machine_behind_the_back_shrug": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "machine" ], "id": "smith_machine_behind_the_back_shrug", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "trapezius", "role": "primary" }, { "id": "deltoid", "role": "secondary" } ], "name": "Smith Machine Behind the Back Shrug", "path": "exercises/smith_machine_behind_the_back_shrug.md", "pattern": [ "vertical pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "smith_machine_bench_press": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "machine" ], "id": "smith_machine_bench_press", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "pectoralis_major", "role": "primary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Smith Machine Bench Press", "path": "exercises/smith_machine_bench_press.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "smith_machine_bent_over_row": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "machine" ], "id": "smith_machine_bent_over_row", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rhomboids", "role": "primary" }, { "id": "trapezius", "role": "primary" }, { "id": "biceps_brachii", "role": "secondary" }, { "id": "latissimus_dorsi", "role": "secondary" }, { "id": "deltoid", "role": "secondary" } ], "name": "Smith Machine Bent Over Row", "path": "exercises/smith_machine_bent_over_row.md", "pattern": [ "horizontal pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "smith_machine_calf_raise": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "machine" ], "id": "smith_machine_calf_raise", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "gastrocnemius", "role": "primary" }, { "id": "soleus", "role": "primary" } ], "name": "Smith Machine Calf Raise", "path": "exercises/smith_machine_calf_raise.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "smith_machine_close_grip_bench_press": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "machine" ], "id": "smith_machine_close_grip_bench_press", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "triceps_brachii", "role": "primary" }, { "id": "pectoralis_major", "role": "secondary" }, { "id": "deltoid", "role": "secondary" } ], "name": "Smith Machine Close-Grip Bench Press", "path": "exercises/smith_machine_close_grip_bench_press.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "smith_machine_decline_press": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "machine" ], "id": "smith_machine_decline_press", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "pectoralis_major", "role": "primary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Smith Machine Decline Press", "path": "exercises/smith_machine_decline_press.md", "pattern": [ "squat" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "smith_machine_hang_power_clean": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "machine" ], "id": "smith_machine_hang_power_clean", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "biceps_femoris", "role": "primary" }, { "id": "semitendinosus", "role": "primary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" }, { "id": "rectus_femoris", "role": "secondary" }, { "id": "vastus_lateralis", "role": "secondary" }, { "id": "vastus_medialis", "role": "secondary" }, { "id": "deltoid", "role": "secondary" }, { "id": "trapezius", "role": "secondary" } ], "name": "Smith Machine Hang Power Clean", "path": "exercises/smith_machine_hang_power_clean.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "smith_machine_hip_raise": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "machine" ], "id": "smith_machine_hip_raise", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_abdominis", "role": "primary" } ], "name": "Smith Machine Hip Raise", "path": "exercises/smith_machine_hip_raise.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "smith_machine_incline_bench_press": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "machine" ], "id": "smith_machine_incline_bench_press", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "pectoralis_major", "role": "primary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Smith Machine Incline Bench Press", "path": "exercises/smith_machine_incline_bench_press.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "smith_machine_leg_press": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "machine" ], "id": "smith_machine_leg_press", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" } ], "name": "Smith Machine Leg Press", "path": "exercises/smith_machine_leg_press.md", "pattern": [ "squat" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "smith_machine_one_arm_upright_row": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "machine" ], "id": "smith_machine_one_arm_upright_row", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "deltoid", "role": "primary" }, { "id": "biceps_brachii", "role": "secondary" }, { "id": "trapezius", "role": "secondary" } ], "name": "Smith Machine One-Arm Upright Row", "path": "exercises/smith_machine_one_arm_upright_row.md", "pattern": [ "horizontal pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "smith_machine_overhead_shoulder_press": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "machine" ], "id": "smith_machine_overhead_shoulder_press", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "deltoid", "role": "primary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Smith Machine Overhead Shoulder Press", "path": "exercises/smith_machine_overhead_shoulder_press.md", "pattern": [ "vertical press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "smith_machine_pistol_squat": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "machine" ], "id": "smith_machine_pistol_squat", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" } ], "name": "Smith Machine Pistol Squat", "path": "exercises/smith_machine_pistol_squat.md", "pattern": [ "squat" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "smith_machine_reverse_calf_raises": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "machine" ], "id": "smith_machine_reverse_calf_raises", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "gastrocnemius", "role": "primary" }, { "id": "soleus", "role": "primary" } ], "name": "Smith Machine Reverse Calf Raises", "path": "exercises/smith_machine_reverse_calf_raises.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "smith_machine_squat": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "machine" ], "id": "smith_machine_squat", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" } ], "name": "Smith Machine Squat", "path": "exercises/smith_machine_squat.md", "pattern": [ "squat" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "smith_machine_stiff_legged_deadlift": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "machine" ], "id": "smith_machine_stiff_legged_deadlift", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "biceps_femoris", "role": "primary" }, { "id": "semitendinosus", "role": "primary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" } ], "name": "Smith Machine Stiff-Legged Deadlift", "path": "exercises/smith_machine_stiff_legged_deadlift.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "smith_machine_upright_row": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "machine" ], "id": "smith_machine_upright_row", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "trapezius", "role": "primary" }, { "id": "biceps_brachii", "role": "secondary" }, { "id": "rhomboids", "role": "secondary" }, { "id": "deltoid", "role": "secondary" } ], "name": "Smith Machine Upright Row", "path": "exercises/smith_machine_upright_row.md", "pattern": [ "horizontal pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "smith_single_leg_split_squat": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "machine" ], "id": "smith_single_leg_split_squat", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" } ], "name": "Smith Single-Leg Split Squat", "path": "exercises/smith_single_leg_split_squat.md", "pattern": [ "squat" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "snatch": { "aliases": [], "alternatives": [ "power_snatch" ], "difficulty": { "mobility_prerequisite": 5, "strength_prerequisite": 3, "technical_complexity": 5 }, "equipment": [ "barbell" ], "id": "snatch", "injury_risk": { "common_injuries": [ { "mechanism": "eccentric_overload_at_catch_and_squat_recovery", "risk_factors": [ "insufficient_shoulder_flexion", "restricted_thoracic_extension", "fatigue" ], "structure": "rotator_cuff" }, { "mechanism": "hyperextension_during_catch", "risk_factors": [ "excessive_lordosis", "poor_bracing", "bar_drifting_forward" ], "structure": "lumbar_disc" }, { "mechanism": "valgus_collapse_in_deep_squat_catch", "risk_factors": [ "insufficient_hip_external_rotation", "weak_gluteus_medius", "restricted_ankle_dorsiflexion" ], "structure": "knee" } ], "contraindications": [ "acute_shoulder_injury", "lumbar_herniation", "acute_knee_injury" ], "joint_stress": { "knee": "moderate", "lower_back": "high", "shoulder": "high", "wrist": "high" } }, "joint_rom_required": { "ankle_dorsiflexion_deg": 38, "hip_flexion_deg": 130, "knee_flexion_deg": 135, "notes": "Setup: 120° hip flexion (same as power snatch). Full squat catch is more demanding than the power snatch: requires 130–135° knee flexion, 38° ankle dorsiflexion at full depth. Overhead lockout: 180° shoulder flexion required throughout squat recovery. Thoracic extension mobility is a secondary limiting factor — restricted thoracic extension forces forward trunk lean, shifting the bar forward out of the midfoot line.\n", "shoulder_external_rotation_deg": 90, "shoulder_flexion_deg": 180, "shoulder_internal_rotation_deg": 70, "source": "nasm_2020 / setpt_2020; squat depth from Schoenfeld 2010" }, "muscle_activation_studies": [ { "condition": { "load_pct_1rm": 50, "notes": "Hang Power Snatch proxy; full snatch adds overhead squat recovery demand", "phase": "pull_and_catch" }, "doi": "10.52082/jssm.2023.778", "measurements": [ { "mean_pct_mvc": 175.69, "muscle": "erector_spinae", "sd": 134.95 } ], "n": 10, "population": "advanced", "source_id": "geisler_2023" }, { "condition": { "load_pct_1rm": 50, "notes": "Hang Power Snatch proxy", "phase": "pull_and_catch" }, "doi": "10.52082/jssm.2023.778", "measurements": [ { "mean_pct_mvc": 294.28, "muscle": "erector_spinae", "sd": 152.77 } ], "n": 6, "population": "elite", "source_id": "geisler_2023" }, { "condition": { "load_pct_1rm": 90, "notes": "Hang Power Snatch proxy; peak ES values", "phase": "pull_and_catch" }, "doi": "10.52082/jssm.2023.778", "measurements": [ { "mean_pct_mvc": 371.62, "muscle": "erector_spinae", "sd": 271.6 } ], "n": 6, "population": "elite", "source_id": "geisler_2023" } ], "muscles": [ { "id": "erector_spinae", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "gluteus_maximus", "role": "primary" }, { "id": "multifidus", "role": "primary" }, { "id": "trap_upper", "role": "primary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "rectus_femoris", "role": "secondary" }, { "id": "vastus_medialis", "role": "secondary" }, { "id": "deltoid_anterior", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "forearm_flexors", "role": "stabilizer" } ], "name": "Snatch", "path": "exercises/snatch.md", "pattern": [ "hinge" ], "progressions": [ "snatch_pull", "overhead_squat" ], "source": null, "status": "complete", "strength_curve": { "notes": "Pull phase: bell-shaped GRF curve identical to power snatch — first pull ~1.5×BW, unweighting at double-knee bend ~1.0×BW, second pull peak 2.0–2.5×BW. The wider snatch grip (vs clean grip) shortens the effective pull height, requiring greater barbell velocity to achieve the catch. This is why snatch 1RM is consistently ~63–65% of clean-and-jerk 1RM across elite weightlifters. Catch/squat-recovery phase: ascending (same as front squat from deep position). ES at catch: elite, 90% 1RM: 372% MVIC — overhead eccentric stabilisation during the squat descent is the defining physiological demand of the full snatch vs the power snatch.\n", "peak_force_position": "second_pull", "source": "geisler_2023 / garhammer_1993", "sticking_point": "first_pull_to_transition", "type": "bell_shaped" }, "variations": [ "power_snatch" ] }, "snatch_balance": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "snatch_balance", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Snatch Balance", "path": "exercises/snatch_balance.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "snatch_deadlift": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "snatch_deadlift", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "biceps_femoris", "role": "primary" }, { "id": "semitendinosus", "role": "primary" }, { "id": "forearm_flexors", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" }, { "id": "rectus_femoris", "role": "secondary" }, { "id": "vastus_lateralis", "role": "secondary" }, { "id": "vastus_medialis", "role": "secondary" }, { "id": "trapezius", "role": "secondary" } ], "name": "Snatch Deadlift", "path": "exercises/snatch_deadlift.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "snatch_from_blocks": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "snatch_from_blocks", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "forearm_flexors", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" }, { "id": "deltoid", "role": "secondary" }, { "id": "trapezius", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Snatch from Blocks", "path": "exercises/snatch_from_blocks.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "snatch_pull": { "aliases": [], "alternatives": [ "clean_pull" ], "difficulty": { "mobility_prerequisite": 3, "strength_prerequisite": 3, "technical_complexity": 4 }, "equipment": [ "barbell" ], "id": "snatch_pull", "injury_risk": { "common_injuries": [ { "mechanism": "shear_under_load", "risk_factors": [ "bar_drifting_forward", "poor_bracing" ], "structure": "lumbar_disc" } ], "contraindications": [ "acute_lumbar_injury" ], "joint_stress": { "knee": "low", "lower_back": "moderate" } }, "joint_rom_required": { "hip_flexion_deg": 120, "notes": "Setup: 120° hip flexion with snatch-width grip. No catch — terminates at full triple extension with shrug.", "source": "nasm_2020 / geisler_2023" }, "muscle_activation_studies": [ { "condition": { "load_pct_1rm": 50, "phase": "pull" }, "doi": "10.52082/jssm.2023.778", "measurements": [ { "mean_pct_mvc": 78.58, "muscle": "trap_upper", "sd": 27.1 } ], "n": 11, "population": "beginners", "source_id": "geisler_2023" }, { "condition": { "load_pct_1rm": 50, "phase": "pull" }, "doi": "10.52082/jssm.2023.778", "measurements": [ { "mean_pct_mvc": 101.97, "muscle": "erector_spinae", "sd": 99.91 } ], "n": 10, "population": "advanced", "source_id": "geisler_2023" }, { "condition": { "load_pct_1rm": 50, "phase": "pull" }, "doi": "10.52082/jssm.2023.778", "measurements": [ { "mean_pct_mvc": 147.35, "muscle": "erector_spinae", "sd": 147.64 } ], "n": 6, "population": "elite", "source_id": "geisler_2023" }, { "condition": { "load_pct_1rm": 90, "phase": "pull" }, "doi": "10.52082/jssm.2023.778", "measurements": [ { "mean_pct_mvc": 144.53, "muscle": "erector_spinae", "sd": 185.68 } ], "n": 11, "population": "beginners", "source_id": "geisler_2023" }, { "condition": { "load_pct_1rm": 90, "phase": "pull" }, "doi": "10.52082/jssm.2023.778", "measurements": [ { "mean_pct_mvc": 211.8, "muscle": "erector_spinae", "sd": 190.72 } ], "n": 6, "population": "elite", "source_id": "geisler_2023" } ], "muscles": [ { "id": "erector_spinae", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "gluteus_maximus", "role": "primary" }, { "id": "multifidus", "role": "primary" }, { "id": "trap_upper", "role": "primary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "rectus_femoris", "role": "secondary" }, { "id": "vastus_medialis", "role": "secondary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "forearm_flexors", "role": "stabilizer" } ], "name": "Snatch Pull", "path": "exercises/snatch_pull.md", "pattern": [ "hinge" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Wide snatch grip shortens effective pull height, placing greater velocity demand on the second pull compared to the clean pull. No catch allows loading at 100–140% of snatch 1RM — the primary overload mechanism for athletes who cannot increase overhead catch capacity. ES pull-phase activation (elite 148–212% MVIC) is ~43–56% lower than the power snatch (elite 294–372% MVIC) because catch eccentric demand is absent. Lifting straps increase latissimus dorsi and VL activation by removing grip as a limiter.\n", "peak_force_position": "second_pull", "source": "geisler_2023 / nsca_2016", "sticking_point": "first_pull_to_transition", "type": "bell_shaped" }, "variations": [ "power_snatch" ] }, "snatch_shrug": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "snatch_shrug", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "trapezius", "role": "primary" }, { "id": "forearm_flexors", "role": "secondary" }, { "id": "deltoid", "role": "secondary" } ], "name": "Snatch Shrug", "path": "exercises/snatch_shrug.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "speed_band_overhead_triceps": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "bands" ], "id": "speed_band_overhead_triceps", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "triceps_brachii", "role": "primary" } ], "name": "Speed Band Overhead Triceps", "path": "exercises/speed_band_overhead_triceps.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "speed_box_squat": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "speed_box_squat", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" } ], "name": "Speed Box Squat", "path": "exercises/speed_box_squat.md", "pattern": [ "squat" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "speed_squats": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "speed_squats", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" } ], "name": "Speed Squats", "path": "exercises/speed_squats.md", "pattern": [ "squat" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "spell_caster": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "spell_caster", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_abdominis", "role": "primary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "deltoid", "role": "secondary" } ], "name": "Spell Caster", "path": "exercises/spell_caster.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "spider_crawl": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": "spider_crawl", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_abdominis", "role": "primary" }, { "id": "pectoralis_major", "role": "secondary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Spider Crawl", "path": "exercises/spider_crawl.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "spider_curl": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "e-z curl bar" ], "id": "spider_curl", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "biceps_brachii", "role": "primary" } ], "name": "Spider Curl", "path": "exercises/spider_curl.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "split_clean": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "split_clean", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "forearm_flexors", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" }, { "id": "deltoid", "role": "secondary" }, { "id": "trapezius", "role": "secondary" } ], "name": "Split Clean", "path": "exercises/split_clean.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "split_jerk": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "split_jerk", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Split Jerk", "path": "exercises/split_jerk.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "split_snatch": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "split_snatch", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "biceps_femoris", "role": "primary" }, { "id": "semitendinosus", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "forearm_flexors", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" }, { "id": "rectus_femoris", "role": "secondary" }, { "id": "vastus_lateralis", "role": "secondary" }, { "id": "vastus_medialis", "role": "secondary" }, { "id": "deltoid", "role": "secondary" }, { "id": "trapezius", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Split Snatch", "path": "exercises/split_snatch.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "split_squat_with_dumbbells": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "split_squat_with_dumbbells", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" } ], "name": "Split Squat with Dumbbells", "path": "exercises/split_squat_with_dumbbells.md", "pattern": [ "squat" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "squat_jerk": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "squat_jerk", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Squat Jerk", "path": "exercises/squat_jerk.md", "pattern": [ "squat" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "squat_with_bands": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "squat_with_bands", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "adductor_magnus", "role": "secondary" }, { "id": "adductor_longus", "role": "secondary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": 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"id": "biceps_brachii", "role": "primary" } ], "name": "Standing One-Arm Dumbbell Curl Over Incline Bench", "path": "exercises/standing_one_arm_dumbbell_curl_over_incline_bench.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "standing_one_arm_dumbbell_triceps_extension": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "standing_one_arm_dumbbell_triceps_extension", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "triceps_brachii", "role": "primary" }, { "id": "pectoralis_major", "role": "secondary" }, { "id": "deltoid", "role": "secondary" } ], "name": "Standing One-Arm Dumbbell Triceps Extension", "path": "exercises/standing_one_arm_dumbbell_triceps_extension.md", "pattern": [ "isolation" ], 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"technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "standing_palm_in_one_arm_dumbbell_press", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "deltoid", "role": "primary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Standing Palm-In One-Arm Dumbbell Press", "path": "exercises/standing_palm_in_one_arm_dumbbell_press.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "standing_palms_in_dumbbell_press": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "standing_palms_in_dumbbell_press", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "deltoid", "role": "primary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Standing Palms-In Dumbbell Press", "path": "exercises/standing_palms_in_dumbbell_press.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "standing_palms_up_barbell_behind_the_back_wrist_curl": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "standing_palms_up_barbell_behind_the_back_wrist_curl", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "forearm_flexors", "role": "primary" } ], "name": "Standing Palms-Up Barbell Behind The Back Wrist Curl", "path": "exercises/standing_palms_up_barbell_behind_the_back_wrist_curl.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "standing_rope_crunch": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "cable" ], "id": "standing_rope_crunch", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_abdominis", "role": "primary" } ], "name": "Standing Rope Crunch", "path": "exercises/standing_rope_crunch.md", "pattern": [ "vertical pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "standing_towel_triceps_extension": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "body only" ], "id": "standing_towel_triceps_extension", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "triceps_brachii", "role": "primary" } ], "name": "Standing Towel Triceps 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"status": "stub", "strength_curve": null, "variations": [] }, "stiff_leg_barbell_good_morning": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "stiff_leg_barbell_good_morning", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "erector_spinae", "role": "primary" }, { "id": "multifidus", "role": "primary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" } ], "name": "Stiff Leg Barbell Good Morning", "path": "exercises/stiff_leg_barbell_good_morning.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "stiff_legged_barbell_deadlift": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": 3, "strength_prerequisite": 2, "technical_complexity": 2 }, "equipment": [ "barbell" ], "id": "stiff_legged_barbell_deadlift", "injury_risk": { "common_injuries": [ { "mechanism": "flexion_under_load", "risk_factors": [ "locked_knees_increasing_moment_arm", "excessive_depth", "rapid_load_increase" ], "structure": "lumbar_disc" }, { "mechanism": "eccentric_overload_at_maximum_length", "risk_factors": [ "full_knee_extension_maximising_passive_tension", "high_frequency" ], "structure": "proximal_hamstring" } ], "contraindications": [ "acute_lumbar_herniation", "proximal_hamstring_tendinopathy", "hamstring_strain" ], "joint_stress": { "hamstring": "high", "knee": "low", "lower_back": "high" } }, "joint_rom_required": { "ankle_dorsiflexion_deg": null, "hip_flexion_deg": null, "knee_flexion_deg": 0, "notes": "Knees remain locked in full extension throughout. The bar drifts slightly forward as depth increases, lengthening the moment arm to the lumbar spine. Greater hamstring flexibility is required than the RDL to reach the same bar height.\n", "source": "miranda_2013" }, "muscle_activation_studies": [ { "condition": { "knee_flexion_deg": 0, "load_pct_1rm": 70, "phase": "full_rep" }, "doi": null, "measurements": [ { "mean_pct_mvc": 98.6, "muscle": "biceps_femoris", "sd": 28.5 }, { "mean_pct_mvc": 101.1, "muscle": "vastus_lateralis", "sd": 14.6 }, { "mean_pct_mvc": 106.0, "muscle": "multifidus", "sd": 20.5 }, { "mean_pct_mvc": 108.3, "muscle": "gastrocnemius", "sd": 16.3 } ], "n": 14, "population": "recreationally trained males", "source_id": "miranda_2013" } ], "muscles": [ { "id": "biceps_femoris", "role": "primary" }, { "id": "multifidus", "role": "primary" }, { "id": "gastrocnemius", "role": "primary" }, { "id": "gluteus_maximus", "role": "primary" }, { "id": "vastus_lateralis", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" } ], "name": "Stiff-Legged Barbell Deadlift", "path": "exercises/stiff_legged_barbell_deadlift.md", "pattern": [ "hinge" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Hamstring tension and lumbar extensor torque peak at maximum hip flexion. With knees locked, VL activation (101.1%) reflects isometric stabilization against knee hyperextension rather than active extension. Dynamic quadriceps recruitment is significantly lower than in the conventional deadlift (101.1% vs 128.3% VL, Miranda 2013).\n", "peak_force_position": "bottom", "source": "miranda_2013", "sticking_point": null, "type": "descending" }, "variations": [ "romanian_deadlift" ] }, "stiff_legged_dumbbell_deadlift": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "stiff_legged_dumbbell_deadlift", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "biceps_femoris", "role": "primary" }, { "id": "semitendinosus", "role": "primary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" } ], "name": "Stiff-Legged Dumbbell Deadlift", "path": "exercises/stiff_legged_dumbbell_deadlift.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "straight_arm_dumbbell_pullover": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "dumbbell" ], "id": "straight_arm_dumbbell_pullover", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "pectoralis_major", "role": "primary" }, { "id": "latissimus_dorsi", "role": "secondary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Straight-Arm Dumbbell Pullover", "path": "exercises/straight_arm_dumbbell_pullover.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "straight_arm_pulldown": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "cable" ], "id": "straight_arm_pulldown", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "latissimus_dorsi", "role": "primary" } ], "name": "Straight-Arm Pulldown", "path": "exercises/straight_arm_pulldown.md", "pattern": [ "horizontal pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "straight_bar_bench_mid_rows": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "straight_bar_bench_mid_rows", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rhomboids", "role": "primary" }, { "id": "trapezius", "role": "primary" }, { "id": "biceps_brachii", "role": "secondary" }, { "id": "latissimus_dorsi", "role": "secondary" } ], "name": "Straight Bar Bench Mid Rows", "path": "exercises/straight_bar_bench_mid_rows.md", "pattern": [ "horizontal pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "straight_raises_on_incline_bench": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "straight_raises_on_incline_bench", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "deltoid", "role": "primary" }, { "id": "trapezius", "role": "secondary" } ], "name": "Straight Raises on Incline Bench", "path": "exercises/straight_raises_on_incline_bench.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "sumo_deadlift": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": 3, "strength_prerequisite": 3, "technical_complexity": 3 }, "equipment": [ "barbell" ], "id": "sumo_deadlift", "injury_risk": { "common_injuries": [ { "mechanism": "groin_strain", "risk_factors": [ "extreme_foot_flare", "inadequate_hip_mobility", "rapid_load_increase" ], "structure": "hip_adductors" }, { "mechanism": "flexion_under_load", "risk_factors": [ "poor_bracing", "trunk_forward_collapse" ], "structure": "lumbar_disc" }, { "mechanism": "valgus_stress", "risk_factors": [ "knees_caving_inward", "weak_hip_abductors" ], "structure": "medial_knee" } ], "contraindications": [ "acute_hip_labral_tear", "acute_groin_strain", "acute_lumbar_herniation" ], "joint_stress": { "hip": "moderate", "knee": "moderate", "lower_back": "moderate" } }, "joint_rom_required": { "ankle_dorsiflexion_deg": 15.0, "hip_abduction_deg": 7.9, "hip_external_rotation_deg": 15.4, "hip_flexion_deg": 39.9, "knee_flexion_deg": 38.1, "notes": "ROM values represent movement occurring during Phase 1 (Hanen 2025). The wide stance requires substantial hip abduction and external rotation mobility — a common limiting factor for athletes with restricted hip mobility.\n", "source": "hanen_2025" }, "muscle_activation_studies": [ { "condition": { "load_pct_1rm": 85, "notes": "Phase 1: lift-off to knee level", "phase": "concentric", "stance": "sumo" }, "doi": "10.3389/fbioe.2025.1597209", "measurements": [ { "mean_pct_mvc": 71.3, "muscle": "biceps_femoris", "sd": null }, { "mean_pct_mvc": 71.2, "muscle": "gluteus_maximus", "sd": null }, { "mean_pct_mvc": 63.3, "muscle": "vastus_lateralis", "sd": null }, { "mean_pct_mvc": 74.7, "muscle": "erector_spinae", "sd": null } ], "n": 30, "population": "experienced male lifters", "source_id": "hanen_2025" }, { "condition": { "load_pct_1rm": 85, "notes": "Phase 2: knee level to lockout", "phase": "concentric", "stance": "sumo" }, "doi": "10.3389/fbioe.2025.1597209", "measurements": [ { "mean_pct_mvc": 69.9, "muscle": "biceps_femoris", "sd": null }, { "mean_pct_mvc": 74.2, "muscle": "gluteus_maximus", "sd": null }, { "mean_pct_mvc": 40.0, "muscle": "vastus_lateralis", "sd": null }, { "mean_pct_mvc": 67.0, "muscle": "erector_spinae", "sd": null } ], "n": 30, "population": "experienced male lifters", "source_id": "hanen_2025" }, { "condition": { "load": "12-RM", "phase": "concentric", "stance": "sumo" }, "doi": "10.1097/00005768-200204000-00019", "measurements": [ { "mean_pct_mvc": 48.0, "muscle": "vastus_lateralis", "sd": null }, { "mean_pct_mvc": 44.0, "muscle": "vastus_medialis", "sd": null } ], "n": 13, "population": "collegiate football players", "source_id": "escamilla_2002" } ], "muscles": [ { "id": "erector_spinae", "role": "primary" }, { "id": "biceps_femoris", "role": "primary" }, { "id": "gluteus_maximus", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "adductor_magnus", "role": "secondary" }, { "id": "adductor_longus", "role": "secondary" }, { "id": "multifidus", "role": "secondary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "rhomboids", "role": "stabilizer" }, { "id": "trap_upper", "role": "stabilizer" }, { "id": "forearm_flexors", "role": "stabilizer" } ], "name": "Sumo Deadlift", "path": "exercises/sumo_deadlift.md", "pattern": [ "hinge" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Torque demands peak at lift-off. Vastus lateralis demand drops significantly from Phase 1 (63.3% MVC) to Phase 2 (40.0% MVC), confirming quadriceps dominance during the initial drive with hip extensors taking over through lockout.\n", "peak_force_position": "bottom", "source": "hanen_2025", "sticking_point": null, "type": "descending" }, "variations": [] }, "sumo_deadlift_with_bands": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "sumo_deadlift_with_bands", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "biceps_femoris", "role": "primary" }, { "id": "semitendinosus", "role": "primary" }, { "id": "adductor_magnus", "role": "secondary" }, { "id": "adductor_longus", "role": "secondary" }, { "id": "forearm_flexors", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" }, { "id": "rhomboids", "role": "secondary" }, { "id": "trapezius", "role": "secondary" }, { "id": "rectus_femoris", "role": "secondary" }, { "id": "vastus_lateralis", "role": "secondary" }, { "id": "vastus_medialis", "role": "secondary" } ], "name": "Sumo Deadlift with Bands", "path": "exercises/sumo_deadlift_with_bands.md", "pattern": [ "hinge" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "sumo_deadlift_with_chains": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "sumo_deadlift_with_chains", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "biceps_femoris", "role": "primary" }, { "id": "semitendinosus", "role": "primary" }, { "id": "gluteus_medius", "role": "secondary" }, { "id": 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null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_abdominis", "role": "primary" }, { "id": "pectoralis_major", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" }, { "id": "deltoid", "role": "secondary" } ], "name": "Suspended Fallout", "path": "exercises/suspended_fallout.md", "pattern": [ "vertical pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "suspended_push_up": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "bodyweight" ], "id": "suspended_push_up", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "pectoralis_major", "role": "primary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], 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[ "dumbbell" ], "id": "two_arm_dumbbell_preacher_curl", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "biceps_brachii", "role": "primary" } ], "name": "Two-Arm Dumbbell Preacher Curl", "path": "exercises/two_arm_dumbbell_preacher_curl.md", "pattern": [ "isolation" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "two_arm_kettlebell_clean": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "kettlebells" ], "id": "two_arm_kettlebell_clean", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "deltoid", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, 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"alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "medicine ball" ], "id": "weighted_crunches", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_abdominis", "role": "primary" } ], "name": "Weighted Crunches", "path": "exercises/weighted_crunches.md", "pattern": [ "vertical pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "weighted_jump_squat": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "weighted_jump_squat", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" }, { "id": "erector_spinae", "role": "secondary" }, { "id": "multifidus", "role": "secondary" } ], "name": "Weighted Jump Squat", "path": "exercises/weighted_jump_squat.md", "pattern": [ "squat" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "weighted_pull_ups": { "aliases": [], "alternatives": [ "wide_grip_lat_pulldown", "band_assisted_pull_up" ], "difficulty": { "mobility_prerequisite": 1, "strength_prerequisite": 3, "technical_complexity": 3 }, "equipment": [ "bodyweight", "dip_belt" ], "id": "weighted_pull_ups", "injury_risk": { "common_injuries": [ { "mechanism": "eccentric_overload_at_full_extension", "risk_factors": [ "excessive_load_jump", "fast_eccentric_descent", "inadequate_warm_up" ], "structure": "biceps_brachii_tendon" }, { "mechanism": "impingement", "risk_factors": [ "added_load_with_inadequate_scapular_control", "kipping_with_weight", "forward_head_posture" ], "structure": "glenohumeral_joint" }, { "mechanism": "repetitive_valgus_stress_amplified_by_load", "risk_factors": [ "wide_grip_with_heavy_weight", "high_frequency", "insufficient_recovery" ], "structure": "medial_elbow_common_flexor_tendon" }, { "mechanism": "compressive_load_from_dip_belt", "risk_factors": [ "heavy_loads_at_belt_attachment_point", "pre_existing_disc_pathology" ], "structure": "lumbar_spine" } ], "contraindications": [ "acute_biceps_tendon_rupture", "shoulder_labral_tear_acute", "medial_epicondylitis_acute" ], "joint_stress": { "elbow": "moderate", "lumbar": "low", "shoulder": "high" } }, "joint_rom_required": { "elbow_flexion_deg": 93.4, "glenohumeral_contribution_deg": 120, "notes": "Identical ROM requirements to the unweighted pull-up. Added load does not change the joint angles required; it only increases the force needed to move through them. Full overhead shoulder flexion (180°) required for the dead-hang start.\n", "scapular_upward_rotation_deg": 60, "shoulder_flexion_deg": 180, "source": "ssd_2026" }, "muscle_activation_studies": [ { "condition": { "grip": "pronated", "load": "bodyweight_unweighted", "notes": "Unweighted baseline; weighted execution preserves this distribution at higher absolute force output", "width": "shoulder-width" }, "doi": null, "measurements": [ { "mean_pct_mvc": 123.5, "muscle": "latissimus_dorsi", "notes": "Range 117–130% MVIC across studies", "sd": null }, { "mean_pct_mvc": 78.0, "muscle": "biceps_brachii", "sd": 32.0 }, { "mean_pct_mvc": 79.0, "muscle": "infraspinatus", "sd": 56.0 }, { "mean_pct_mvc": 56.0, "muscle": "trap_lower", "sd": 21.0 }, { "mean_pct_mvc": 44.0, "muscle": "pectoralis_major", "sd": 27.0 }, { "mean_pct_mvc": 40.0, "muscle": "erector_spinae", "notes": "Isometric stabilization; increases with added load", "sd": null }, { "mean_pct_mvc": 33.0, "muscle": "external_oblique", "notes": "Isometric stabilization; increases with added load", "sd": null } ], "n": null, "population": "literature compilation — multiple study populations", "source_id": "ssd_2026" } ], "muscles": [ { "id": "latissimus_dorsi", "role": "primary" }, { "id": "infraspinatus", "role": "primary" }, { "id": "teres_major", "role": "secondary" }, { "id": "biceps_brachii", "role": "secondary" }, { "id": "trap_lower", "role": "secondary" }, { "id": "pectoralis_major", "role": "secondary" }, { "id": "deltoid_posterior", "role": "secondary" }, { "id": "rhomboids", "role": "secondary" }, { "id": "erector_spinae", "role": "stabilizer" }, { "id": "external_oblique", "role": "stabilizer" } ], "name": "Weighted Pull-Up", "path": "exercises/weighted_pull_ups.md", "pattern": [ "vertical_pull" ], "progressions": [], "source": null, "status": "complete", "strength_curve": { "notes": "Same descending strength curve as the unweighted pull-up — peak force production in the bottom third where the latissimus dorsi has its greatest length-tension advantage, with a sticking point in the top third where active insufficiency of the primary shoulder extensors requires secondary muscle compensation. Added load shifts the entire force requirement upward, making the top third sticking point the limiting factor for load progression.\n", "peak_force_position": "bottom_third", "source": "ssd_2026", "sticking_point": "top_third", "type": "descending" }, "variations": [ "pullups", "chin_up" ] }, "weighted_sissy_squat": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "weighted_sissy_squat", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" } 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}, "equipment": [ "barbell" ], "id": "weighted_squat", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "rectus_femoris", "role": "primary" }, { "id": "vastus_lateralis", "role": "primary" }, { "id": "vastus_medialis", "role": "primary" }, { "id": "gastrocnemius", "role": "secondary" }, { "id": "soleus", "role": "secondary" }, { "id": "gluteus_maximus", "role": "secondary" }, { "id": "biceps_femoris", "role": "secondary" }, { "id": "semitendinosus", "role": "secondary" } ], "name": "Weighted Squat", "path": "exercises/weighted_squat.md", "pattern": [ "squat" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "wide_grip_barbell_bench_press": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "wide_grip_barbell_bench_press", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "pectoralis_major", "role": "primary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Wide-Grip Barbell Bench Press", "path": "exercises/wide_grip_barbell_bench_press.md", "pattern": [ "horizontal press" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "wide_grip_decline_barbell_bench_press": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "barbell" ], "id": "wide_grip_decline_barbell_bench_press", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "pectoralis_major", "role": "primary" }, { "id": "deltoid", "role": "secondary" }, { "id": "triceps_brachii", "role": "secondary" } ], "name": "Wide-Grip Decline Barbell 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[], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "cable" ], "id": "wide_grip_lat_pulldown", "injury_risk": null, "joint_rom_required": null, "muscle_activation_studies": [], "muscles": [ { "id": "latissimus_dorsi", "role": "primary" }, { "id": "biceps_brachii", "role": "secondary" }, { "id": "rhomboids", "role": "secondary" }, { "id": "trapezius", "role": "secondary" }, { "id": "deltoid", "role": "secondary" } ], "name": "Wide-Grip Lat Pulldown", "path": "exercises/wide_grip_lat_pulldown.md", "pattern": [ "horizontal pull" ], "progressions": [], "source": "free-exercise-db", "status": "stub", "strength_curve": null, "variations": [] }, "wide_grip_pulldown_behind_the_neck": { "aliases": [], "alternatives": [], "difficulty": { "mobility_prerequisite": null, "strength_prerequisite": null, "technical_complexity": null }, "equipment": [ "cable" ], "id": "wide_grip_pulldown_behind_the_neck", 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