{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Dynamic Side Hold",
      "kind": "common"
    },
    {
      "text": "Hanging Band Kettlebell Suitcase Hold",
      "kind": "common"
    },
    {
      "text": "HBT Suitcase Hold",
      "kind": "abbreviation"
    },
    {
      "text": "Band-Suspended Suitcase Hold",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "external-oblique",
        "role": "prime-mover"
      },
      {
        "muscle": "internal-oblique",
        "role": "prime-mover"
      },
      {
        "muscle": "quadratus-lumborum",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-medius",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "synergist"
      },
      {
        "muscle": "transversus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "forearm-flexors",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "thoracic-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "balance",
      "rehabilitation"
    ],
    "movement_patterns": [
      "anti-lateral-flexion",
      "balance"
    ],
    "mechanics": "compound",
    "force": "static",
    "kinetic_chain": "closed",
    "laterality": "unilateral",
    "planes": [
      "frontal"
    ],
    "contraction": [
      "isometric"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "required": [
      [
        "kettlebell"
      ],
      [
        "resistance-band"
      ]
    ]
  },
  "external_ids": {
    "wger": "1099"
  },
  "id": "oec:band-suspended-kettlebell-suitcase-hold",
  "instructions": {
    "setup": [
      "Loop a resistance band through the handle of a kettlebell and pull it tight to create a secure hitch.",
      "Stand tall and grip the looped band with one hand, lifting the kettlebell off the floor so it hangs suspended at your side.",
      "Engage your core to set your shoulders and hips level before lifting one foot slightly off the floor."
    ],
    "steps": [
      "Hold your torso upright and stationary, actively resisting the lateral pull and oscillation of the bouncing weight.",
      "Maintain single-leg balance on the standing leg for the prescribed time, or slowly alternate standing legs without losing pelvic stability.",
      "Carefully lower the raised foot, set the kettlebell down, and repeat the hold on the opposite side."
    ],
    "breathing": "Breathe in a controlled, rhythmic pattern behind a braced abdominal wall throughout the hold.",
    "cues": [
      "Keep your shoulders level.",
      "Crush the band handle.",
      "Brace against the bounce."
    ],
    "common_faults": [
      {
        "fault": "Leaning away from or toward the loaded side to compensate for the weight.",
        "correction": "Keep the spine vertical and maintain equal distance between your ribcage and pelvis on both sides."
      },
      {
        "fault": "Allowing the hips to drop on the unsupported leg side.",
        "correction": "Actively squeeze the glute of the stance leg to keep the pelvis level."
      }
    ],
    "safety": {
      "precautions": [
        "Inspect the resistance band for tears or wear before suspending the kettlebell.",
        "Ensure adequate clear floor space in case the weight swings or balance is lost."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "per-side",
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "duration",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Band-Suspended Kettlebell Suitcase Hold",
  "previous_ids": [
    "oec:dynamic-side-hold"
  ],
  "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: Dynamic side hold",
        "url": "https://wger.de/en/exercise/1099/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "philip"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:suitcase-carry"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "load_position": "suitcase",
    "position": "standing",
    "stance": {
      "kind": "single-leg"
    }
  },
  "status": "active",
  "summary": "An anti-lateral flexion and balance exercise where a kettlebell suspended by an elastic band is held at one side to create unpredictable oscillating perturbations."
}