{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Bus Driver",
      "kind": "common"
    },
    {
      "text": "Bus Drivers",
      "kind": "common"
    },
    {
      "text": "Plate Bus Driver",
      "kind": "common"
    },
    {
      "text": "Plate Steering Wheel",
      "kind": "common"
    },
    {
      "text": "Weight Plate Steering Wheel",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "deltoid-anterior",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid-lateral",
        "role": "synergist"
      },
      {
        "muscle": "pectoralis-major-clavicular",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-upper",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization",
          "internal-rotation",
          "external-rotation"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "upward-rotation",
          "isometric-stabilization"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "isolation-shoulder-raise",
      "rotation"
    ],
    "mechanics": "isolation",
    "force": "push",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "transverse",
      "sagittal"
    ],
    "contraction": [
      "dynamic",
      "isometric"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "weight-plate"
      ]
    ]
  },
  "external_ids": {
    "wger": "915"
  },
  "id": "oec:weight-plate-bus-driver",
  "instructions": {
    "setup": [
      "Stand tall with feet hip-width apart, or sit upright on a flat bench with your core braced.",
      "Grip the sides of a weight plate at roughly the 9 and 3 o'clock positions.",
      "Raise the plate straight out in front of you to shoulder height with arms extended and a slight, soft bend in the elbows."
    ],
    "steps": [
      "Maintaining shoulder height, smoothly rotate the plate like a steering wheel until one hand is directly above the other (12 and 6 o'clock).",
      "Pause momentarily, then reverse the rotation back through center until the opposite hand is on top.",
      "Continue alternating sides smoothly while keeping the arms elevated and torso upright."
    ],
    "breathing": "Breathe in a steady, continuous rhythm throughout the set without holding your breath against the isometric burn.",
    "cues": [
      "Keep the plate at eye-to-shoulder height",
      "Turn from the shoulders, not just the wrists",
      "Lock your ribcage down to avoid leaning back"
    ],
    "common_faults": [
      {
        "fault": "Letting the arms drop below shoulder height as fatigue sets in.",
        "correction": "Use a lighter plate to maintain full shoulder elevation throughout the entire set."
      },
      {
        "fault": "Arching the lower back to compensate for shoulder fatigue.",
        "correction": "Squeeze your glutes and brace your abs to keep the pelvis and spine neutral."
      },
      {
        "fault": "Excessively bending the elbows into a chest press position.",
        "correction": "Keep elbows nearly straight with only a soft micro-bend to maximize lever-arm tension on the deltoids."
      }
    ],
    "safety": {
      "precautions": [
        "Start with light weight plates (5–10 lb / 2.5–5 kg), as the long lever arm places significant demand on shoulder stamina."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      },
      {
        "required": [
          "duration",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Weight Plate Bus Driver",
  "previous_ids": [
    "oec:bus-drivers"
  ],
  "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: Bus Drivers",
        "url": "https://wger.de/en/exercise/915/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "novadani"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:plate-front-raise"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral"
    }
  },
  "status": "active",
  "summary": "An isolation exercise that holds a weight plate straight out and rotates it side-to-side to challenge the anterior deltoids and shoulder stabilizers."
}