{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Hercules Pillars",
      "kind": "common"
    },
    {
      "text": "Cable Pillars Hold",
      "kind": "common"
    },
    {
      "text": "Cable Crucifix Hold",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "forearm-flexors",
        "role": "prime-mover"
      },
      {
        "muscle": "hand-intrinsics",
        "role": "prime-mover"
      },
      {
        "muscle": "rotator-cuff",
        "role": "stabilizer"
      },
      {
        "muscle": "trapezius",
        "role": "stabilizer"
      },
      {
        "muscle": "latissimus-dorsi",
        "role": "stabilizer"
      },
      {
        "muscle": "biceps-brachii",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "fingers",
        "actions": [
          "flexion",
          "isometric-stabilization"
        ]
      },
      {
        "joint": "wrist",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "retraction",
          "depression",
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "conditioning"
    ],
    "movement_patterns": [
      "isolation-grip"
    ],
    "mechanics": "compound",
    "force": "static",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "frontal"
    ],
    "contraction": [
      "isometric"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "required": [
      [
        "cable"
      ]
    ]
  },
  "external_ids": {
    "wger": "284"
  },
  "id": "oec:cable-hercules-hold",
  "instructions": {
    "setup": [
      "Set the pulleys on a dual-cable crossover machine to approximately shoulder height and attach single D-handles to each side.",
      "Grasp one handle, walk across to take the other handle, and stand directly in the center between the two columns.",
      "Stand tall with feet shoulder-width apart, arms extended out to your sides in a T-position, keeping a soft bend in the elbows."
    ],
    "steps": [
      "Allow the weight to pull outward against your hands while actively maintaining your arms in line with your shoulders.",
      "Brace your core, lock your shoulder blades back and down, and squeeze the handles firmly.",
      "Hold the static position for the target duration without allowing your torso to sway or shift off-center.",
      "When finished, carefully take a controlled step toward one cable column to safely de-load and release the handles."
    ],
    "breathing": "Breathe smoothly and rhythmically into your diaphragm while maintaining abdominal brace throughout the hold.",
    "cues": [
      "Crush the handles",
      "Shoulders down and back",
      "Stay centered",
      "Keep a soft elbow"
    ],
    "common_faults": [
      {
        "fault": "Drifting off-center toward one cable stack.",
        "correction": "Pick a visual focal point directly ahead and maintain equal tension across both arms throughout the set."
      },
      {
        "fault": "Shrugging the shoulders upward toward the ears.",
        "correction": "Actively depress and retract the scapulae, engaging the lats to pack the shoulders."
      },
      {
        "fault": "Bending the elbows into a biceps curl.",
        "correction": "Keep arms extended out to the sides with only a micro-bend at the elbow to protect the joint."
      }
    ],
    "safety": {
      "precautions": [
        "Never release the handles abruptly under tension to avoid cable snap-back or joint injury."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "convention": "weight-stack",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "load",
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Cable Hercules Hold",
  "previous_ids": [
    "oec:hercules-pillars"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Hercules Pillars",
        "url": "https://wger.de/en/exercise/284/view-base",
        "license": "CC-BY-SA-3.0",
        "author": "GrosseHund"
      }
    ]
  },
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "position": "standing",
    "stance": {
      "kind": "parallel",
      "width": "shoulder"
    }
  },
  "status": "active",
  "summary": "An isometric grip and upper-body hold performed between two cable stacks pulling the arms outward."
}