{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Dip Support Hold",
      "kind": "common"
    },
    {
      "text": "Parallel Bar Hold",
      "kind": "common"
    },
    {
      "text": "Dip Bar Support Hold",
      "kind": "common"
    },
    {
      "text": "Dip Hold",
      "kind": "common"
    },
    {
      "text": "Isometria alle parallele",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "trapezius-lower",
        "role": "prime-mover"
      },
      {
        "muscle": "triceps-brachii",
        "role": "prime-mover"
      },
      {
        "muscle": "pectoralis-minor",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      },
      {
        "muscle": "latissimus-dorsi",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "scapulothoracic",
        "actions": [
          "depression",
          "isometric-stabilization"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "extension",
          "isometric-stabilization"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength"
    ],
    "movement_patterns": [
      "vertical-push"
    ],
    "mechanics": "compound",
    "force": "static",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "isometric"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "dip-station",
        "parallettes"
      ]
    ]
  },
  "external_ids": {
    "wger": "1808,1914"
  },
  "id": "oec:parallel-bar-support-hold",
  "instructions": {
    "setup": [
      "Stand between parallel dip bars and grasp each bar firmly with a neutral grip.",
      "Jump or press yourself up so your arms are fully extended and your body hangs freely above the floor.",
      "Engage your core, bring your legs together, and depress your shoulders away from your ears."
    ],
    "steps": [
      "Maintain active scapular depression by driving your palms down into the bars.",
      "Keep your elbows locked straight without hyperextending.",
      "Hold this rigid, tall position for the prescribed duration.",
      "Lower your feet back to the floor with control when finished."
    ],
    "breathing": "Breathe smoothly and continuously into your diaphragm while maintaining isometric core and shoulder tension.",
    "cues": [
      "Push the floor away",
      "Long neck",
      "Lock the elbows",
      "Brace the abs"
    ],
    "common_faults": [
      {
        "fault": "Allowing the shoulders to shrug up toward the ears.",
        "correction": "Actively press down through your hands to keep your chest proud and your shoulders fully depressed."
      },
      {
        "fault": "Soft or bent elbows during the hold.",
        "correction": "Flex your triceps to ensure your elbows remain fully extended throughout the set."
      },
      {
        "fault": "Arching the lower back and letting the legs swing loosely.",
        "correction": "Squeeze your glutes and brace your abs to maintain a solid hollow-body or neutral posture."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the dip bars are stable and securely set before bearing weight.",
        "Exit the hold immediately if you experience sharp pain in the anterior shoulder or sternum."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Parallel Bar Support Hold",
  "previous_ids": [
    "oec:parallel-bar-hold",
    "oec:isometria-alle-parallele"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Parallel Bar Hold",
        "url": "https://wger.de/en/exercise/1808/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Croak6728"
      },
      {
        "title": "wger: Isometria alle parallele",
        "url": "https://wger.de/en/exercise/1914/view-base",
        "license": "CC-BY-SA-4.0"
      }
    ]
  },
  "relations": [
    {
      "type": "regression-of",
      "target": "oec:dip"
    },
    {
      "type": "part-of",
      "target": "oec:dip"
    },
    {
      "type": "progression-of",
      "target": "oec:feet-assisted-straight-bar-support"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral",
      "width": "shoulder"
    },
    "position": "support"
  },
  "status": "active",
  "summary": "An isometric bodyweight exercise where you hold the locked-out top position of a dip on parallel bars to build scapular depression and shoulder stability."
}