migrate: consolidate all skills and agents from ~/clawd
- Moved 4 skills: browser-testing, claude-multimedia, exa-search, gravl-research - Moved 14 agents: architect, backend-dev, browser-tester, coach, data, flight, frontend-dev, gravl-pm, gravl-researcher, nutritionist, research, reviewer, staging, update - Created symlinks from ~/clawd/skills and ~/clawd/agents back to hub - Single source of truth in claude-agents-skills repo
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{
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"exercises": [
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{
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"id": "bench_press",
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"name": "Bänkpress",
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"name_en": "Bench Press",
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"category": "compound",
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"primary_muscles": ["chest", "triceps", "front_delts"],
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"secondary_muscles": ["core"],
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"equipment": ["barbell", "bench"],
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"difficulty": "intermediate",
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"alternatives": ["dumbbell_press", "push_ups", "machine_chest_press"],
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"cues": ["Skuldror ihop och ner", "Fötterna i golvet", "Kontrollerad excentrisk"],
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"common_mistakes": ["Studsa stången", "För brett grepp", "Rumpan lyfter"]
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},
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{
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"id": "squat",
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"name": "Knäböj",
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"name_en": "Back Squat",
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"category": "compound",
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"primary_muscles": ["quads", "glutes"],
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"secondary_muscles": ["hamstrings", "core", "lower_back"],
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"equipment": ["barbell", "squat_rack"],
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"difficulty": "intermediate",
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"alternatives": ["goblet_squat", "leg_press", "front_squat", "bulgarian_split_squat"],
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"cues": ["Bryt i höften först", "Knän i linje med tår", "Bröst upp"],
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"common_mistakes": ["Knän faller in", "Hälar lyfter", "För mycket framåtlutning"]
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},
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{
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"id": "deadlift",
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"name": "Marklyft",
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"name_en": "Deadlift",
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"category": "compound",
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"primary_muscles": ["hamstrings", "glutes", "lower_back"],
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"secondary_muscles": ["traps", "forearms", "core"],
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"equipment": ["barbell"],
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"difficulty": "intermediate",
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"alternatives": ["romanian_deadlift", "trap_bar_deadlift", "sumo_deadlift"],
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"cues": ["Stång nära kroppen", "Rak rygg", "Driv genom hälarna"],
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"common_mistakes": ["Rundad rygg", "Stången för långt fram", "Sträcker knän för tidigt"]
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},
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{
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"id": "overhead_press",
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"name": "Militärpress",
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"name_en": "Overhead Press",
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"category": "compound",
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"primary_muscles": ["front_delts", "side_delts", "triceps"],
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"secondary_muscles": ["core", "traps"],
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"equipment": ["barbell"],
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"difficulty": "intermediate",
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"alternatives": ["dumbbell_shoulder_press", "arnold_press", "machine_shoulder_press"],
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"cues": ["Spänn core", "Stång nära ansiktet", "Lås ut helt"],
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"common_mistakes": ["Överdriven svank", "Armbågarna för långt ut", "Halvt ROM"]
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},
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{
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"id": "barbell_row",
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"name": "Skivstångsrodd",
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"name_en": "Barbell Row",
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"category": "compound",
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"primary_muscles": ["lats", "rhomboids", "rear_delts"],
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"secondary_muscles": ["biceps", "lower_back"],
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"equipment": ["barbell"],
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"difficulty": "intermediate",
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"alternatives": ["dumbbell_row", "cable_row", "t_bar_row", "machine_row"],
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"cues": ["45° framåtlutning", "Dra mot naveln", "Skuldror ihop"],
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"common_mistakes": ["För mycket kropp", "Rycker vikten", "Rundad rygg"]
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},
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{
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"id": "pull_ups",
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"name": "Chins/Pull-ups",
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"name_en": "Pull-ups",
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"category": "compound",
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"primary_muscles": ["lats", "biceps"],
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"secondary_muscles": ["rear_delts", "core"],
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"equipment": ["pull_up_bar"],
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"difficulty": "intermediate",
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"alternatives": ["lat_pulldown", "assisted_pull_ups", "inverted_rows"],
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"cues": ["Initiera med skuldrorna", "Bröst mot stången", "Kontrollerad ner"],
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"common_mistakes": ["Kipping", "Halvt ROM", "Ignorerar skulderbladen"]
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},
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{
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"id": "dumbbell_press",
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"name": "Hantelpress",
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"name_en": "Dumbbell Bench Press",
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"category": "compound",
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"primary_muscles": ["chest", "triceps", "front_delts"],
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"secondary_muscles": ["core"],
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"equipment": ["dumbbells", "bench"],
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"difficulty": "beginner",
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"alternatives": ["bench_press", "push_ups", "cable_fly"],
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"cues": ["Hantlar i linje med bröstvårtorna", "Armbågar 45°", "Pressar ihop i toppen"],
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"common_mistakes": ["Hantlar för högt", "Tappar kontroll"]
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},
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{
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"id": "romanian_deadlift",
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"name": "Rumänsk marklyft",
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"name_en": "Romanian Deadlift",
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"category": "compound",
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"primary_muscles": ["hamstrings", "glutes"],
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"secondary_muscles": ["lower_back"],
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"equipment": ["barbell"],
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"difficulty": "intermediate",
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"alternatives": ["stiff_leg_deadlift", "single_leg_rdl", "good_morning"],
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"cues": ["Mjuka knän", "Höfterna bakåt", "Känn stretch i hamstrings"],
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"common_mistakes": ["Böjer knäna för mycket", "Rundar ryggen"]
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},
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{
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"id": "leg_press",
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"name": "Benpress",
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"name_en": "Leg Press",
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"category": "compound",
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"primary_muscles": ["quads", "glutes"],
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"secondary_muscles": ["hamstrings"],
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"equipment": ["leg_press_machine"],
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"difficulty": "beginner",
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"alternatives": ["squat", "hack_squat", "goblet_squat"],
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"cues": ["Fötter axelbrett", "Pressar genom hälarna", "Knän faller inte in"],
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"common_mistakes": ["Rumpan lyfter", "Låser ut knäna", "För tungt för kontroll"]
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},
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{
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"id": "lat_pulldown",
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"name": "Latsdrag",
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"name_en": "Lat Pulldown",
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"category": "compound",
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"primary_muscles": ["lats", "biceps"],
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"secondary_muscles": ["rear_delts", "rhomboids"],
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"equipment": ["cable_machine"],
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"difficulty": "beginner",
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"alternatives": ["pull_ups", "assisted_pull_ups", "straight_arm_pulldown"],
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"cues": ["Dra till nyckelbenet", "Bröst upp", "Kontrollerad excentrisk"],
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"common_mistakes": ["Lutar sig för långt bak", "Armar gör allt jobb"]
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},
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{
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"id": "bicep_curl",
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"name": "Bicepscurl",
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"name_en": "Bicep Curl",
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"category": "isolation",
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"primary_muscles": ["biceps"],
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"secondary_muscles": ["forearms"],
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"equipment": ["dumbbells"],
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"difficulty": "beginner",
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"alternatives": ["barbell_curl", "hammer_curl", "cable_curl", "preacher_curl"],
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"cues": ["Armbågar still", "Full ROM", "Kontrollerad ner"],
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"common_mistakes": ["Svingar vikten", "Armbågarna rör sig"]
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},
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{
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"id": "tricep_pushdown",
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"name": "Triceps pushdown",
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"name_en": "Tricep Pushdown",
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"category": "isolation",
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"primary_muscles": ["triceps"],
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"secondary_muscles": [],
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"equipment": ["cable_machine"],
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"difficulty": "beginner",
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"alternatives": ["skull_crushers", "tricep_dips", "close_grip_bench"],
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"cues": ["Armbågar intill kroppen", "Sträck ut helt", "Kontrollerad upp"],
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"common_mistakes": ["Använder axlarna", "Armbågar rör sig"]
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},
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{
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"id": "lateral_raise",
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"name": "Sidolyft",
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"name_en": "Lateral Raise",
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"category": "isolation",
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"primary_muscles": ["side_delts"],
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"secondary_muscles": ["traps"],
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"equipment": ["dumbbells"],
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"difficulty": "beginner",
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"alternatives": ["cable_lateral_raise", "machine_lateral_raise"],
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"cues": ["Liten böj i armbågen", "Lyft till axelhöjd", "Tummar något nedåt"],
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"common_mistakes": ["Svingar vikten", "Axlar höjs mot öronen", "För tungt"]
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},
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{
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"id": "leg_curl",
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"name": "Bencurl",
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"name_en": "Leg Curl",
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"category": "isolation",
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"primary_muscles": ["hamstrings"],
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"secondary_muscles": [],
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"equipment": ["leg_curl_machine"],
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"difficulty": "beginner",
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"alternatives": ["nordic_curl", "swiss_ball_curl", "romanian_deadlift"],
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"cues": ["Höfterna ner", "Curl hela vägen", "Kontrollerad excentrisk"],
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"common_mistakes": ["Höfterna lyfter", "Halvt ROM"]
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},
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{
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"id": "leg_extension",
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"name": "Benspark",
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"name_en": "Leg Extension",
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"category": "isolation",
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"primary_muscles": ["quads"],
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"secondary_muscles": [],
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"equipment": ["leg_extension_machine"],
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"difficulty": "beginner",
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"alternatives": ["sissy_squat", "split_squat"],
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"cues": ["Sträck ut helt", "Kontrollerad ner", "Håll i toppen"],
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"common_mistakes": ["Svingar vikten", "Rycker upp"]
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},
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{
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"id": "face_pull",
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"name": "Face pull",
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"name_en": "Face Pull",
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"category": "isolation",
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"primary_muscles": ["rear_delts", "rhomboids"],
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"secondary_muscles": ["traps", "rotator_cuff"],
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"equipment": ["cable_machine"],
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"difficulty": "beginner",
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"alternatives": ["reverse_fly", "band_pull_apart"],
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"cues": ["Dra mot ansiktet", "Externa rotation i toppen", "Skuldror ihop"],
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"common_mistakes": ["För tungt", "Ingen extern rotation"]
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},
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{
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"id": "plank",
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"name": "Plankan",
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"name_en": "Plank",
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"category": "isolation",
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"primary_muscles": ["core"],
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"secondary_muscles": ["shoulders", "glutes"],
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"equipment": [],
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"difficulty": "beginner",
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"alternatives": ["dead_bug", "hollow_hold", "ab_wheel"],
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"cues": ["Rak linje huvud-häl", "Spänn magen", "Andas"],
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"common_mistakes": ["Hängande höfter", "Rumpan för högt"]
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},
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{
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"id": "cable_fly",
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"name": "Cable fly",
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"name_en": "Cable Fly",
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"category": "isolation",
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"primary_muscles": ["chest"],
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"secondary_muscles": ["front_delts"],
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"equipment": ["cable_machine"],
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"difficulty": "beginner",
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"alternatives": ["dumbbell_fly", "pec_deck"],
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"cues": ["Mjuk armbåge", "Kramas rakt fram", "Känn stretch"],
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"common_mistakes": ["Böjer armbågarna för mycket", "Går för tungt"]
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},
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{
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"id": "goblet_squat",
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"name": "Goblet squat",
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"name_en": "Goblet Squat",
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"category": "compound",
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"primary_muscles": ["quads", "glutes"],
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"secondary_muscles": ["core"],
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"equipment": ["dumbbell", "kettlebell"],
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"difficulty": "beginner",
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"alternatives": ["squat", "leg_press"],
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"cues": ["Vikten mot bröstet", "Armbågar mellan knäna", "Bröst upp"],
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"common_mistakes": ["Lutar framåt", "Hälar lyfter"]
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},
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{
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"id": "push_ups",
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"name": "Armhävningar",
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"name_en": "Push-ups",
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"category": "compound",
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"primary_muscles": ["chest", "triceps", "front_delts"],
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"secondary_muscles": ["core"],
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"equipment": [],
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"difficulty": "beginner",
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"alternatives": ["bench_press", "dumbbell_press", "knee_push_ups"],
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"cues": ["Kroppen rak", "Armbågar 45°", "Bröst till golv"],
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"common_mistakes": ["Hängande höfter", "Armbågar för brett", "Halvt ROM"]
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}
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],
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"muscle_groups": {
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"chest": { "name": "Bröst", "exercises": ["bench_press", "dumbbell_press", "push_ups", "cable_fly"] },
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"back": { "name": "Rygg", "exercises": ["deadlift", "barbell_row", "pull_ups", "lat_pulldown"] },
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"shoulders": { "name": "Axlar", "exercises": ["overhead_press", "lateral_raise", "face_pull"] },
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"quads": { "name": "Framsida lår", "exercises": ["squat", "leg_press", "leg_extension", "goblet_squat"] },
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"hamstrings": { "name": "Baksida lår", "exercises": ["deadlift", "romanian_deadlift", "leg_curl"] },
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"glutes": { "name": "Säte", "exercises": ["squat", "deadlift", "romanian_deadlift", "leg_press"] },
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"biceps": { "name": "Biceps", "exercises": ["bicep_curl", "pull_ups", "barbell_row"] },
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"triceps": { "name": "Triceps", "exercises": ["tricep_pushdown", "bench_press", "overhead_press", "push_ups"] },
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"core": { "name": "Core/mage", "exercises": ["plank", "deadlift", "squat"] }
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},
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"equipment_map": {
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"barbell": "Skivstång",
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"dumbbells": "Hantlar",
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"cable_machine": "Kabelmaskin",
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"bench": "Bänk",
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"squat_rack": "Knäböjsställning",
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"pull_up_bar": "Chinsstång",
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"leg_press_machine": "Benpressmaskin",
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"leg_curl_machine": "Bencurlmaskin",
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"leg_extension_machine": "Bensparkmaskin",
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"kettlebell": "Kettlebell"
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}
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}
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