EXXENTRIC kPulley Flywheel Training User Guide
- June 6, 2024
- EXXENTRIC
Table of Contents
EXXENTRIC KPulley Flywheel Training User Guide
Hexcentric kPulley Go Manual Version 1.2.1 | 2021-07-13
Excentre AB Karlsbodavägen 39 168 67 Bromma Sweden
t: +4673355 90 49
e: info@exxentric.com
WARNING
For Your Safety
Please read and understand the user manual and warning labels prior to
use.
- Inspect the machine including the drive belt 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.
- Before you start training, make sure the pulley block snap shackle is properly closed and connected.
- Flywheels may get slippery when wet. When lifting flywheels, use a secure two-handed grip.
- The machine and accessories are intended for strength training only. Do not use them in any other way.
- The kPulley can deliver a supramaximal* workload. Do not exercise at an intensity above your physical capacity.
- The device is not suitable for children or animals.
During Use
Personal injuries may occur if the relevant precautions are not observed.
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Work out at a submaximal** intensity until you are familiar with the equipment.
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Keep away from moving and/or rotating parts.
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Use shoes to avoid friction burns from the spinning flywheel or drive belt during use. Never stop a spinning flywheel with your bare hand as it may cause friction burns.
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Do not let the pulley block hit the kPulley height adjuster during use, absorb the eccentric load before it hits
the device. -
If you feel dizzy or experience pain, stop exercising immediately.
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Exercising at maximum intensity may cause temporary staggering and uncontrolled body movements due to fatigue. Exercise caution to prevent falling.
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Exxentric takes no responsibility for any injuries that may occur while using this product.
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The kPulley Go can be used outdoors at the user’s discretion. Exxentric takes no responsibility for any damage caused to the product while being used outdoors.
*) Supramaximal means higher than maximal. This means higher loads than your muscles can produce themselves in a shortening (concentric) action.
**) Submaximal means below maximal. In this case, we would recommend below 75%
of maximum intensity.
This Manual covers a description of the kPulley Go, a MultiExercise Flywheel
Device, a guide to its use, and how to maintain it.
Always check exxentric.com/support for latest info and manuals.
Caution!
Like any exercise program, it is important that users are capable of
performing exercises on this exercise equipment and have verified this with
their personal physician.
SPECIFICATIONS
*) Inertia factor means the highest possible inertia divided by the lowest possible inertia.
**) This weight includes the device (with height adjuster attached), small
pulley block, flywheel protection, and flywheel knob. With the short beam
added the total weight is 5.1 kg (11.2 lbs).
KPULLEY GO OVERVIEW
More detailed overview in printed manual
- 1. Flywheel Knob
- 2. kPulley Go Flywheel Protection
- 3. Main Device
- 3.1 kPulley Go Drive Belt
- 3.2 Roller Pin
- 3.3 kPulley Go Belt Stop
- 4. Pulley Block
- 5. kPulley Go Height Adjuster
- 5.1 M8 Bolt
- 6. kPulley Go Short Beam
Included with the kPulley Go:
- kPulley Go Base Unit
- kPulley Go Short Beam
- 3 Attachment Bands
- Medium Flywheel (in Sleeve)
- k Grips (Pair)
- Ankle Cuffs (Pair)
- kPulley Go Manual
WALL MOUNTING INSTRUCTIONS
Screws for mounting not included, use the appropriate screws for your wall specifications. Exxentric takes no responsibility for the mounting of this product and recommends seeking assistance from a professional.
Beam Overview
The beam should be screwed in place using 3 screws. The positioning of the holes for these screws is detailed below. The overall length of the beam is 394 mm.
Step 1
Screw the beam to the wall. Make sure that the small screw is at the bottom and that the beam is perfectly straight.
Step 2
Slide the kPulley Go onto the beam. Ensure that it runs smoothly up and down the beam.
Optional Strap Attachment
To attach the kPulley Go to a pole or a rack, use the brackets on the back of the beam and the three straps provided. Alternative straps, up to 50 mm wide, can be used if you prefer. The kPulley Go can also be mounted and used outdoors at the user’s discretion.
Step 3
Attach the flywheel protection and the flywheel knob. Loosen the two thumb
nuts and ensure the shim washers are behind the flywheel protection. Then
slide the flywheel protection into place and tighten the nuts.
PULLEY BLOCK ATTACHMENT
INTRODUCTION
Setting up the kPulley Go
The kPulley Go beam must be firmly fixed in place. Use the holes in the center
of the beam or fix using a strong belt in the metal brackets on the back of
the beam.
Flywheel Protection
We recommend having the flywheel protection attached to the kPulley Go, in
order to protect the user from injury.
The Flywheel
We offer five differently sized flywheels with inertia: 0.005, 0.010,
0.025, 0.050 and 0.070 kgm2.
All flywheels from the kBox4 generation are compatible with the kPulley. The
kPulley can hold a maximum of 2 flywheels at a time. This allows for a range
of inertia between 0.005 and 0.140 kgm2.
Do not try to mount more than the maximum capacity of flywheels.
Experimentation will determine which configuration is required for your level of training. Mounting or changing flywheels is done by releasing the flywheel knob by pulling the pull pin knob on its side, removing the flywheel knob, changing flywheel(s) and securing them by pushing the flywheel knob back on until it makes a clicking noise.
Tip: If the black pull pin knob is hard to pull out, you can push the flywheel knob in whilst pulling the black pull pin knob out.
FEATURES
Principle of the kPulley
The kPulley Go is a `multi-exercise flywheel device’. Which muscle is being
exercised depends on which exercise is being performed.
The principle is that through muscular force you accelerate and decelerate a flywheel (or flywheels). Exercises with high intensity and high forces stimulate the muscles to increase in size and the nervous system to increase activation of the muscles. These effects together increase strength over time if the exercise is repeated regularly.
Resistance
The resistance is variable and unlimited.
The flywheel has a specified 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 set can be maximal instead of only the last one, which is the case with traditional weights. This results in a higher training efficiency, earlier onset of strength increase and also hypertrophy*.
The potentially higher exertion on the kPulley Go may lead to a need for
longer resting periods between sessions to fully recover.
*) Hypertrophy refers to an increase in muscle size achieved through exercise.
Eccentric Loading
The kPulley Go provides for increased eccentric workloads.
The skeletal muscles can produce more 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 will be similar to lifting weights that would normally
be too heavy to lift unless assisted by a training partner, but executing the
eccentric (lengthening) phase by yourself. Check out the Exxentric Online
Academy for more information on eccentric overload.
https://academy.exxentric.com
USAGE
Please visit the Exxentric Online Academy for the free getting started course, including demos, video tutorials, the kMeter intro course, and more. https://academy.exxentric.com
Range of Motion
Stand in front of the kPulley Go on the floor. The correct range of motion
will depend on which exercise you wish to perform.
The range of motion can be set by:
A. Adjusting the amount of excess belt coming out of the belt stop.
B. Moving closer or further away from the kPulley.
Setting the Height
When using the height
adjuster with the short beam for the kPulley Go, it has three height settings
that can be used.
Pull the knob to release the lock. Support the underside of the kPulley Go
with your other hand and adjust the height, let go of the knob and let it
click-in to lock the position.
Tip: The kPulley Go can also be mounted onto the kPulley2 beams.
Exercising
Pull gently for 1-2 repetitions to assess that you have the correct inertia
and positioning and then increase to the desired exercise intensity.
For beginners and rehab patients doing lower 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.
FLYWHEEL WORKOUT ZONES
Warm-up Low intensity and low to medium inertia
Power Max intensity at low inertia
Technique Medium inertia and low intensity
Strength Medium to high intensity at medium to high inertia
Higher Inertia More eccentric overload
For all Exxentric devices, we want to stress that new exercises and users should be taught using MEDIUM inertia and LOW INTENSITY. Since this will be slow, controlled and submaximal forces, it is easier to correct and there is less risk of injury or technical error. When the technique is correct, increase the intensity and/or lower the inertia for higher speed and more power. For more information and advice visit the Exxentic Online Academy.
KPULLEY GO MAINTENANCE
Replacing the Drive Belt
Lubricating a Noisy Belt Stop
Drive Belt Cautions
The drive belt and its attachment to the shaft is the most sensitive part of
the kPulley Go. Be attentive to wear and check regularly.
When the belt shows signs of wear and tear, trim the end by cutting off the
damaged area or replace it with an original spare drive belt.
For recommendations on how to prolong the lifespan of your drive belt, please
refer to our videos on best practices, found here:
www.exxentric.com/support/maintenance/
Trimming a Worn Drive Belthttps://www.youtube.com/watch?v=hbLRufDN1QY&feature=youtu.be
SUPPORT
More Information
For downloading latest manuals, self-help instructions and tutorials:
www.exxentric.com/support
For maintenance procedures or to continue reading this manual: www.exxentric.com/maintenance
For blog posts covering flywheel science and physiology: www.exxentric.com/news
For demos, getting started tutorials, the kMeter intro course, and more, check
out: https://academy.exxentric.com
(Register with your email to use this free service)
Flywheel Training
Assistance
Send an email to: support@exxentric.com or
appsupport@exxentric.com (for problems
concerning our software or apps)
Emails should include:
- Serial number, found on the left back side of the chassis.
- Description of the encountered issue.
- Preferably attach an image/video for illustration purposes.
WARRANTY
Valid from 03-10-2013
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THE TERMS AND CONDITIONS’ 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 a three-year legal guarantee. For trade companies, warranty runs for 12 months from the original delivery date and with the conditions set out in this agreement.
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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.
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WHAT CONSTITUTES AN ERROR. Errors are professionally determined 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 have been defected due to accident or circumstances that are otherwise attributable to the buyer.
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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 centre. 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.
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LIMITATION OF SELLER / EXXENTRIC’S COMMITMENT. Eccentric’s responsibility does not cover the product’s consumable parts and wear parts such as for example drive belts, extension straps, rubber protectors for the pulley block, snap hooks, rubber mats and pads. Also, the warranty does not cover what is considered as normal wear and tear, normal corrosion, or defects in paint or other coatings. 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.
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LIMITATIONS OF LIABILITY. For the 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, Eccentric’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, ie 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 finally 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.
Exxentric AB Karlsbodavägen 39, 168 67 Bromma, SWEDEN info@exxentric.com www.exxentric.com