{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Suitcase Walk",
      "kind": "common"
    },
    {
      "text": "Single-Arm Farmer's Walk",
      "kind": "common"
    },
    {
      "text": "One-Arm Farmer's Walk",
      "kind": "common"
    },
    {
      "text": "Dumbbell Suitcase Carry",
      "kind": "common"
    },
    {
      "text": "Kettlebell Suitcase Carry",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "obliques",
        "role": "prime-mover"
      },
      {
        "muscle": "quadratus-lumborum",
        "role": "prime-mover"
      },
      {
        "muscle": "forearm-flexors",
        "role": "synergist"
      },
      {
        "muscle": "gluteus-medius",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-upper",
        "role": "synergist"
      },
      {
        "muscle": "transversus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "thoracic-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "fingers",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension",
          "isometric-stabilization"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "plantarflexion",
          "dorsiflexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "conditioning"
    ],
    "movement_patterns": [
      "carry",
      "anti-lateral-flexion",
      "gait"
    ],
    "mechanics": "compound",
    "force": "static",
    "kinetic_chain": "mixed",
    "laterality": "unilateral",
    "planes": [
      "sagittal",
      "frontal"
    ],
    "contraction": [
      "isometric",
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "kettlebell",
        "dumbbell",
        "farmers-handles"
      ]
    ]
  },
  "external_ids": {
    "wger": "1776"
  },
  "id": "oec:suitcase-carry",
  "instructions": {
    "setup": [
      "Place a single heavy dumbbell or kettlebell on the floor beside one foot.",
      "Hinge at the hips with a flat back to grip the handle firmly with one hand.",
      "Stand fully upright, squaring your shoulders and hips so your torso remains completely vertical."
    ],
    "steps": [
      "Brace your core and begin walking forward with controlled, deliberate strides.",
      "Keep the weight slightly off your thigh without leaning away from or toward the loaded side.",
      "Maintain a tall posture and level shoulder line throughout the path.",
      "Turn smoothly or stop after the target distance, lower the weight safely using a hip hinge, and repeat on the opposite side."
    ],
    "breathing": "Maintain continuous, shallow diaphragmatic breathing behind a firmly braced abdominal wall throughout the walk.",
    "cues": [
      "Keep shoulders level like a balance scale",
      "Walk tall and don't let the weight drag you down",
      "Crush the handle"
    ],
    "common_faults": [
      {
        "fault": "Leaning the torso away from the weight to compensate for the load.",
        "correction": "Reduce the load and focus on maintaining a perfectly upright, vertical spine as if balancing a book on your head."
      },
      {
        "fault": "Resting the implement against the thigh during the walk.",
        "correction": "Hold the working arm just far enough from the body to clear the hip, forcing the core to stabilize the load."
      },
      {
        "fault": "Rushing forward with choppy, unstable strides.",
        "correction": "Slow your pace to a controlled, heel-to-toe gait to maximize time under tension and balance."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the walking pathway is completely free of tripping hazards.",
        "Always lift and set down the weight using a proper hip hinge to protect your lower back."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "per-side",
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "distance",
          "load"
        ],
        "optional": [
          "duration",
          "rpe"
        ]
      },
      {
        "required": [
          "duration",
          "load"
        ],
        "optional": [
          "distance",
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Suitcase Carry",
  "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: Suitcase Carry",
        "url": "https://wger.de/en/exercise/1776/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "aboksz"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:side-plank"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "load_position": "suitcase",
    "position": "moving"
  },
  "status": "active",
  "summary": "A unilateral loaded carry where a single weight is held at one side while walking to build anti-lateral flexion core strength and grip endurance."
}