{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "DC Lat Stretch",
      "kind": "common"
    },
    {
      "text": "Doggcrapp Lat Stretch",
      "kind": "common"
    },
    {
      "text": "Loaded Lat Stretch",
      "kind": "common"
    },
    {
      "text": "Loaded Hanging Lat Stretch",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "latissimus-dorsi",
        "role": "stretched"
      },
      {
        "muscle": "teres-major",
        "role": "stretched"
      },
      {
        "muscle": "pectoralis-major",
        "role": "stretched"
      },
      {
        "muscle": "forearm-flexors",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion",
          "abduction"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "elevation",
          "upward-rotation"
        ]
      },
      {
        "joint": "fingers",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "flexibility",
      "hypertrophy"
    ],
    "movement_patterns": [
      "stretch"
    ],
    "mechanics": "not-applicable",
    "force": "static",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal",
      "frontal"
    ],
    "contraction": [
      "isometric"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "dip-belt",
      "weight-plate",
      "strap"
    ],
    "required": [
      [
        "pull-up-bar"
      ]
    ]
  },
  "external_ids": {
    "wger": "1921"
  },
  "id": "oec:extreme-lat-stretch",
  "instructions": {
    "setup": [
      "If loading the stretch, secure a weight plate to a dip belt around your waist.",
      "Stand beneath a sturdy pull-up bar and take a wide overhand grip, using lifting straps if needed to ensure grip failure does not cut the stretch short.",
      "Step off the platform or bench to suspend your full bodyweight."
    ],
    "steps": [
      "Allow your shoulders to fully elevate and let your lats elongate completely under deadweight.",
      "Keep your chest lifted slightly and drop your head between your shoulders to deepen the stretch.",
      "Hold the fully lengthened position steadily without swinging or bouncing for the intended duration.",
      "Step back onto the platform or carefully place your feet down to exit the stretch safely."
    ],
    "breathing": "Maintain slow, deep, diaphragmatic breathing throughout the hold, using long exhalations to sink deeper into the stretch.",
    "cues": [
      "Let the shoulders touch your ears",
      "Breathe into the sides of your ribcage",
      "Stay relaxed and hang heavy"
    ],
    "common_faults": [
      {
        "fault": "Actively engaging the back and pulling upward instead of allowing a passive dead hang.",
        "correction": "Fully relax the shoulder girdle and allow the weight to pull your arms straight overhead."
      },
      {
        "fault": "Losing grip before the target duration is reached.",
        "correction": "Use lifting straps to secure your hands to the bar so grip strength is not the limiting factor."
      }
    ],
    "safety": {
      "precautions": [
        "Do not jump down abruptly after the stretch; ensure a secure step or bench is directly beneath you.",
        "Avoid adding heavy external load until you can comfortably tolerate long bodyweight hangs."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "bodyweight-plus-external"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "load",
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Extreme Lat Stretch",
  "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: Extreme Lat Stretch",
        "url": "https://wger.de/en/exercise/1921/view-base",
        "license": "CC-BY-SA-4.0"
      }
    ]
  },
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "wide"
    },
    "load_position": "hip",
    "position": "hanging",
    "range": "full"
  },
  "status": "active",
  "summary": "An intense, prolonged hanging stretch designed to place the latissimus dorsi under maximum passive tension."
}