{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Dumbbell Farmer's Carry",
      "kind": "common"
    },
    {
      "text": "DB Farmer's Walk",
      "kind": "abbreviation"
    },
    {
      "text": "DB Farmer's Carry",
      "kind": "abbreviation"
    },
    {
      "text": "Dumbbell Farmers Walk",
      "kind": "misspelling"
    },
    {
      "text": "Dumbbell Farmers Carry",
      "kind": "misspelling"
    },
    {
      "text": "farmers walk",
      "kind": "common"
    },
    {
      "text": "farmer walk",
      "kind": "common"
    },
    {
      "text": "farmers carry",
      "kind": "common"
    },
    {
      "text": "farmer carry",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "forearm-flexors",
        "role": "prime-mover"
      },
      {
        "muscle": "trapezius-upper",
        "role": "prime-mover"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "obliques",
        "role": "stabilizer"
      },
      {
        "muscle": "gluteus-medius",
        "role": "stabilizer"
      },
      {
        "muscle": "quadriceps",
        "role": "synergist"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "synergist"
      },
      {
        "muscle": "gastrocnemius",
        "role": "synergist"
      }
    ],
    "joints": [
      {
        "joint": "fingers",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "wrist",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "thoracic-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension",
          "isometric-stabilization"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "plantarflexion",
          "dorsiflexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "conditioning",
      "strongman"
    ],
    "movement_patterns": [
      "carry",
      "gait"
    ],
    "mechanics": "compound",
    "force": "mixed",
    "kinetic_chain": "mixed",
    "laterality": "bilateral",
    "planes": [
      "sagittal",
      "frontal"
    ],
    "contraction": [
      "isometric",
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "dumbbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "1116"
  },
  "id": "oec:dumbbell-farmer-s-walk",
  "instructions": {
    "setup": [
      "Place two dumbbells parallel to each other on the floor roughly hip-width apart.",
      "Stand between the dumbbells with feet hip-width apart.",
      "Hinge at the hips and bend the knees with a flat back to grip the center of each handle firmly.",
      "Deadlift the weights to full standing extension, letting the dumbbells hang naturally at your sides with arms fully extended."
    ],
    "steps": [
      "Brace your core, draw your shoulders slightly down and back, and look straight ahead.",
      "Walk forward in a smooth, controlled gait using short, deliberate strides.",
      "Maintain a tall, upright posture without leaning forward or swaying from side to side.",
      "At the end of the designated distance or time, come to a complete stop and lower the dumbbells by hinging at the hips and bending the knees."
    ],
    "breathing": "Take steady, shallow breaths behind a braced core rather than holding your breath throughout the carry.",
    "cues": [
      "Stand tall through the crown of your head",
      "Crush the handles",
      "Shoulders in back pockets",
      "Short, controlled steps"
    ],
    "common_faults": [
      {
        "fault": "Allowing the shoulders to round forward and the upper back to slouch.",
        "correction": "Keep the chest proud and pack the scapulae slightly down and back throughout the walk."
      },
      {
        "fault": "Taking excessively long strides causing hip wobble and torso swaying.",
        "correction": "Shorten your stride to maintain a stable pelvis and keep your center of mass under control."
      },
      {
        "fault": "Rounding the lower back when picking up or setting down the dumbbells.",
        "correction": "Treat every pickup and touchdown like a proper deadlift with a braced core and neutral spine."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the walking path is completely clear of obstacles, plates, or clutter before starting.",
        "If grip fails, release the weights cleanly down to the sides rather than attempting to catch or control them awkwardly."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "per-implement",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "distance",
          "load"
        ],
        "optional": [
          "duration",
          "rpe"
        ]
      },
      {
        "required": [
          "duration",
          "load"
        ],
        "optional": [
          "distance",
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Dumbbell Farmer's Walk",
  "previous_ids": [
    "oec:dumbbell-farmer-s-carry"
  ],
  "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: Dumbbell farmer's carry",
        "url": "https://wger.de/en/exercise/1116/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "philip"
      }
    ]
  },
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "load_position": "at-sides",
    "position": "moving",
    "stance": {
      "kind": "parallel"
    }
  },
  "status": "active",
  "summary": "A loaded carry exercise where a pair of dumbbells is held at the sides while walking with an upright, braced posture."
}