Exxentric kBox 3 Flywheel Training User Manual
- June 10, 2024
- EXXENTRIC
Table of Contents
Exxentric kBox 3 Flywheel Training
kBox 3 PRODUCT MANUAL
Introduction
The kBox 3 is a self-contained, compact exercise platform designed for various strength movements. It is a flywheel exercise device that uses the physics of inertia and mass acceleration (centrifugal) to provide high and variable resistance in both the concentric and eccentric movements of the user. The kBox can be deliver a supramaximal workload. Don’t exercise at an intensity you can’t manage. Workout at a submaximal intensity until you are familiar with the equipment. If you feel faint, dizzy or pain, stop exercising immediately. Exxentric takes no responsibility for any injuries that might occur. Keep away from moving and rotating parts. This machine and accessories are intended for strength training only. Do not use in any other way.
Exercising at maximum intensity may cause temporary staggering and uncontrolled body movements due to fatigue. Be careful not to fall. The machine might get slippery when wet. Use shoes and dry machine with a cloth when wet. Never stop an exercise in top position. Both feet have to be placed on the kBox during exercise if it’s not fixed to the ground. Always place the kBox on a leveled surface. If you have balance problems, be sure to have support by partner or fixed object like a wall. Always make sure children and pets can’t access the machine. Inspect the machine before use. Damaged or worn parts and warning labels must be replaced. See user manual for how to change and cut the drive belt. Do not modify the machine or repair it with non OEM parts. This Manual covers a description of the Kinetic Box, or kBox, a Flywheel Exercise Platform, a guide to its use, and how to maintain it. Always check EXXENTRIC.COM for latest info and manuals.
What is it?
The kBox is a self-contained, compact exercise platform for various
strength movements. It is a flywheel exercise device and uses the physics of
inertia and mass acceleration (centrifugal) to provide a high and variable
resistance in both the concentric and eccentric movements of the user.
How Does It Work?
The kBox has an adjustable-length drive belt wound around a shaft located
beneath the platform. Different combinations of flywheels are mounted on the
end of the shaft. Using hand grips or a harness attached to the Pulley, the
User pulls to accelerate the flywheel and then resists to decelerate the
flywheel as the Belt winds in the other direction. A Drive Belt Length
Adjustment Button allows for quick adjustment of the Belt length for the type
strength work desired. Push the button to release and adjust length or just
push button to automatically retract the belt. An extension belt is used for
overhead work.
Main Parts of the kBox
Setting Up the kBox The Platform can be attached to the floor if desired. There are attachment holes on each foot. If training without both feet on the platform is anticipated, the platform must be attached to the floor.
The Flywheel
There are two different weight flywheels included with the kBox giving
different rotational weights. The flywheels are heavy (0.05 kgm2) and light
(0.025 kgm2). You can mount 4 flywheels at the same time giving a range of
0.025-0.2 kgm2). Do not try to mount more than 4 flywheels. Experimentation
will determine which configuration is required for your level of training,
check Training Guide for more info. Mounting or changing flywheels is done by
unscrewing the large Retaining Nut and sliding on the flywheel. When tighten
the Nut, apply adequate force. If there is a sound when flywheels are
spinning, try to tighten the nut. Axle is hexagonal for easier fit.
Foot Support
The Foot Support can be positioned using the two thumbscrews on each bar to
allow optimum foot position for the user. Under high loads, these supports are
important in setting and maintaining foot placement. Use the side with low
angle for lateral movement (right picture) and the other side if you just want
to maintain foot placement during vertical work (left picture).
Features
- Adjustable-length drive belt
- Different combinations of flywheels mounted on the end of the shaft
- Adjustable Foot Support
- Pulley
- Drive Belt Length Adjustment Button
Principle of the kBox
The kBox is a ‘flywheel exercise device’, often referred to as an FWED.
What muscle is being exercised depends on which exercise is being performed.
The principle is through muscle force you accelerate and decelerate a flywheel
(or flywheels). Repeated exercises with high intensity produces high forces
that stimulate muscles to hypertrophy and increase activation of the nervous
system. These effects together increase strength over time if the exercise is
repeated regularly
Resistance
The resistance is variable and unlimited. The flywheel has inertia and there
is no upper limit to how much kinetic energy you can produce in the flywheel
motion. You can think of the flywheel as a weight that weighs more if you put
more effort into lifting it. Resistance is variable so if you pull less the
flywheel will resist less. Every repetition in a maximal set is maximal
instead of only the last one which is the case with traditional weights. This
results in a higher training efficiency and earlier onset of strength increase
and hypertrophy
note that……
the higher efficiency of the kBox may require longer periods of rest between
sets and training days to fully recover.
Eccentric Loading
The kBox provides for increased eccentric workloads. The skeletal muscles can
produce higher force in the eccentric, or negative phase. This is difficult to
take advantage of with traditional weights, which always weigh the same. If
you accelerate the flywheel during the concentric, or lifting phase and then
decelerate in a shorter amount of time, you will have to produce a higher
eccentric force. This would be similar to lifting a tooheavy weight with help
from training partners but do the eccentric phase by your self. Check Training
Guide for more info.
Mobility
The kBox is mobile in comparison to traditional weights. Squatting with the
kBox is equivalent to traditional squats which would require a barbell,
weights up to 500 lb. for a strong lifter which is practically impossible to
carry around. In addition you’d need rubber mats, racks for the weights,
assisting personal or training partners to be
able to do 1 RM (Maximal repetitions). All this is possible with the kBox
which weighs about 25 kg with the flywheels included and it can be easily
carried and transported in an ordinary car
Ergonomics
Pressure over the shoulders is one limiting factor for many when doing
traditional barbell squats. Serious bruising can be seen after heavy sets.
Furthermore, the lumbar spine discs are under a lot of pressure, even if the
athlete has good technique. With tall people, people with a weak core, or with
back problems, squatting is almost impossible or accompanied with a lot of
discomfort or pain. With the kBox you are able to work out maximally or closer
to maximum intensity since the harness equalizes the pressure over the
shoulders and reduces the pressure and torque on the lumbar spine.
Work Environment
The kBox is quieter when training. The area doesn’t have to be equipped with
sound reducing materials. There is a much lower risk of collision so that more
people can work out in a smaller room without interfering with each other’s
workout.
Specifications
- Foot Print : 100 cm. (40 in.) X 50 cm (20 in)
- Weight : 15.6 kgs (kBox only)
- Shipping Weight (kBox, 4 flywheels, harness, Shipping Box): 40 kg
- Material : kBox – Powder Coated Aluminum, Flywheels – Steel
- Foot Print : 100 cm. (40 in.) X 50 cm (20 in)
- Weight : 15.6 kgs (kBox only).
- Shipping Weight (kBox, 4 flywheels, harness, Shipping Box): ≈ 40 kg
- Material: kBox – Powder Coated Aluminum Flywheels – Steel
Using the kBox
- Read and understand warning labels and user manual prior to use.
- Make sure the platform is attached to the floor if training without both feet on the platform is anticipated.
- Different combinations of flywheels are mounted on the end of the shaft for different rotational weights.
- Adjust the Foot Support using the two thumbscrews on each bar to allow optimum foot position for the user.
- Use hand grips or a harness attached to the Pulley, pull to accelerate the flywheel and then resist to decelerate the flywheel as the Belt winds in the other direction.
- Use the Drive Belt Length Adjustment Button for quick adjustment of the Belt length for the type strength work desired. Push the button to release and adjust length or just push button to automatically retract the belt. An extension belt is used for overhead work.
- Experiment with different configurations of flywheels to determine which configuration is required for your level of training. Check Training Guide for more info.
- Mount or change flywheels by unscrewing the large Retaining Nut and sliding on the flywheel. When tightening the Nut, apply adequate force. If there is a sound when flywheels are spinning, try to tighten the nut. Axle is hexagonal for easier fit. Do not try to mount more than 4 flywheels.
- It’s important that users are capable of performing exercises on this exercise equipment and have verified this with their personal physician.
Foot Placement
The Foot Support can be positioned using the two thumb screws to allow
optimum foot position for the user. Under high load, having a stable foot
guard is especially important. The Short foot support can also be used as a
heel support when doing squats or elevation for calf press when facing the
short side.
Using the Harness
Attach the Harness to the Pulley with the Harness ends twisted inwards which
give a smoother contact with the thigh. Observe that in kBox 2.5 and later
versions there is a snap shackle (left picture) instead of a closing hook
(right). The snap shackle makes it possible to have an emergency release, just
attach a cord in the snap shackle pin for the athlete or trainer to hold and
just pull to release.
Be certain the harness fits comfortably and is not too loose (various sizes are available). It should not slip down over the shoulders. Upper chest strap can be loose and bottom strap more tight for best comfort. Use the Drive Belt Length Adjustment Button to set the Belt length to allow the Belt to fully reach the upper end of the exercise movement. For beginners, rehab patients, and upper body exercises, the top position should be just before all active joints are fully extended. For experienced users, there can be some slack in the top position to minimize strain on the belt and hook at the reversal point. Remember, though, to not stop the movement in an extended position when the flywheel is spinning as this will put strain on your joints
Demonstration videos of various training exercises are available for viewing at Exxentric.com
Exercising with harness
Bend your knees slightly and take up the slack in the Belt using your hand
to rotate the flywheel and rewind some of the belt. Now, accelerate the
flywheel by starting the exercise at a lower intensity. Accelerate the
flywheel at every repetition. After two to four repetitions you should have
reached your desired training intensity. Perform your training set, usually 6
-12 repetitions at desired intensity. Decelerate the flywheel on the way down
and stop at the bottom. Slowly return to your start position and let the
flywheel stop completely. Unlock the harness, step off the platform and
prepare yourself for the next set. Rest accordingly between sets.
Using the Grip/Bar
Attach the desired Grip or Bar. Position your feet as described above. Use
the Drive Belt Length Adjustment Button to set the top position for the actual
exercise. As with the harness, for beginners, rehab patients, and upper body
exercises, the top position should be just before all active joints are fully
extended. For experienced users, there can be some slack in the top position
to minimize strain on the belt and hook at the reversal point. Remember,
though, to not stop the movement in an extended position, as this will put
strain on your joints. Put the flywheel in motion to roll up the belt.
Accelerate the flywheel by starting the exercise at a lower intensity.
Accelerate the flywheel at every repetition. After two to four repetitions you
should have reached your desired training intensity. Perform your training
set, usually 6 -12 repetitions. Decelerate and stop the flywheel on the way
down. Don’t put down the handle or grip before the flywheel(s) has come to a
complete stop. Rest accordingly.
Centering yourself on the platform
You’ll notice that the lift center is not above the shaft but a little to
the right if facing the flywheel side. So position yourself slightly to the
right to be over this line with the Pulley during exercise
Maintenance
Always check EXXENTRIC.COM for latest info and manuals.
Drive Belt Cautions The Drive Belt and its attachment to the axle is the most sensitive part of the kBox. Be attentive to wear and check regularly. When the Belt shows signs of wear, trim the end by cutting off the damaged area or replace it with an original spare Drive Belt.
Cutting off a damaged Belt If damage occurs close to the end, it may be possible to simply cut off the damaged end and reattach the new end. Procedure:
- Unwind all of the belt from the shaft (left picture).
- Use the Locking Pin Removal Tool to push the Belt through the shaft and remove the Locking Pin (right picture).
- Cut off the damaged Belt.
- Wrap Belt around Locking Pin and pull the Belt and Pin into the wider grove in the shaft.
- The Belt automatically locks into the grove when you pull it firmly. Video: http://youtu.be/xDqOjqTFFSY
Replacing the Drive Belt
Remove the Belt end attached to the axle as described above and push the
Belt Adjustment Lever and pull that end of the Belt through the opening in the
platform. Follow these steps to complete the replacement:
- Remove the Belt all the way from the shaft to the take-up spool.
- When you detach the Belt from the take-up spool, make sure the take-up spool is fixated so the spring doesn’t unwind and loose its tension since this can damage the spring.
- Attach new Drive Belt at the take-up spool.
- Reassemble the Belt all the way back to the shaft in the reverse order from when you removed it. Attach the Belt to shaft after you have made certain that the Pulley is connected and the Belt isn’t twisted. Video: http://youtu.be/EkRQdeEZ6g8
Accessories
Kmeter Overview kMeter Module is connected to built-in rotational sensor under the kBox with the 4-pin connector. kMeter Module is powered with a standard 9 V battery. After release in may 2015 all new kBoxes are delivered with a kMeter Module. kMeter Module sends wireless data over Bluetooth to the corresponding iOS app, Exxentric kMeter which is downloaded for free from Apple AppStore. kMeter App uses rotational data and user-input of inertia to calculate and present power in real-time and a set summary containing average power for every rep, average power for set, peak power in CON and ECC for every rep and for set in total, range of motion, force, no. reps, ave. rep time and energy expenditure. User can input training data after completed set (exercise, comment and VAS 0- 10 to be used for pain or exertion for example. All data can be stored in an in-app database for later view in the app or exported to Excel
Download App Free download in AppStore
https://itunes.apple.com/us/app/exxentric-kmeter/id979885523?mt=8
Video overview of the app YouTube: kMeter App 1.0 launch https://youtu.be/WoNV1e3i1Rk
Warranty
1-year warranty
- THE TERMS AND CONDITION’S APPLICABILITY. This Agreement applies only to the sale of products in new condition in the EU or in a market where a certified dealer is established. For the individual consumer, warranty runs from the original delivery date for 12 months in parallel with the conditions specified in the current consumer law. For trade companies, warranty runs for 12 months from the original delivery date and with the conditions set out in this agreement
- PARTIES OBLIGATIONS Exxentric undertake – with the exception of the cases specified in paragraph 5 below – in case of malfunction or damage to the product to replace defective parts. More extensive repairs are to be carried out by an Exxentric designated service center.
- WHAT CONSTITUTES AN ERROR Errors are professionaly determied deviations from the normal standard that manifests itself during the period specified in paragraph 1. The product is considered defective if it differs in the manner stated above and is not, according to Exxentric, likely to be defect due to accident or circumstances that are otherwise attributable to the buyer.
- TROUBLESHOOTING Rectification of defects or delivery of replacement parts will take place within a reasonable time after the buyer notified the error and, if so requested by Exxentric, made the product available to the action of a designated service center. What is considered a reasonable time is determined by the buyer’s need for the product, the nature and scope of the error, difficulties in determining the error and access to spare parts and engineering capacity.
- LIMITATION OF SELLER / EXXENTRIC’S COMMITMENT Exxentric’s responibility does not cover the product’s consumable parts and wear parts such as for example drive belts, extension cords, snap hooks, rubber mats and feet pads. Also, the warranty does not cover what is considered as normal wear and tear, normal corrosion, or defects in paint or other coating. Also, the buyer may not claim rectification for deficiencies which the seller can show were caused by for example:
- that repair or service was done elsewhere than at an authorized Exxentric service center
- that non OEM components were used
- that use of the product continued after the defect was first noticed
- that the product has been used in ways for which it is not designed or sized
- that the product has been abused
- that the product has not been used with normal care
- that the care regulations as per existing instructions have not been carefully observed.
- TRANSPORT SAFETY AND TRANSPORTATION EXPENSE. For repair of extensive defects, the purchaser shall bring the product to a designated service center. Buyer shall after the defect has been remedied pick up the product from the seller or the designated service center. The product can also be dispatched by the buyer to the seller or to the designated service center. Such transportation shall be at the buyer’s sole risk and expense. Replacement parts which the buyer can be expected to replace on his/her own are delivered free of charge to the buyer.
- LIMITATIONS OF LIABILITY. For individual consumer, the limitation of liability as stated in the current applicable Consumer sales rules, applies. The buyer is therefore not entitled to compensation beyond what is covered under (2). For commercial customers, Exxentric’s liability is limited to what is stated in this agreement. The buyer, therefore, is not entitled to compensation for economic damages beyond the terms specified above, i e not for personal injury or property damage. Buyer is reminded once again the importance of the product being handled with care and in accordance with the operating manual’s instructions!
- DISPUTES. Disputes concerning the interpretation or application of this Warranty Agreement shall in the first instance be resolved by agreement between the parties. If such an agreement can not be reached, the dispute shall be settled finalyy by arbitration at the Stockholm Chamber of Commerce Arbitration Institute (the Institute). The Rules for Expedited Arbitrations shall apply unless the Institute with regard to the case, the amount in dispute and other circumstances, determines the rules of the Stockholm Chamber of Commerce Arbitration Institute shall apply to proceedings. In the latter case the Institute shall also decide whether the arbitral tribunal shall be composed of one or three arbitrators.
Included with the kBox:
- Flywheel, one heavy (inertia 0.05 kgm2)
- Pulley
- Product Manual
- Replacement Drive Belt + Locking Pin Removal Tool
Exxentric AB – Aroseniusvagen 31, 168 50 Bromma, SWEDEN info@exxentric.com – www.exxentric.com (art.no 18273)
References
Read User Manual Online (PDF format)
Read User Manual Online (PDF format) >>