Exxentric kBox 4 Lite User manual
kBox 4 Lite / Pro
PRODUCT MANUAL
Version 5 - June 2017
Personal injuries may occur if these precautions are not observed
Besttoreadandunderstandwarninglabelsandusermanualpriortouse.
ThekBoxcandeliverasupramaximal*workload.Donotexerciseatanintensityyoucannotmanage.
Workoutatasubmaximal**intensityuntilyouarefamiliarwiththeequipment.
Ifyoufeeldizzyorexperiencepain,stopexercisingimmediately.
Exxentrictakesnoresponsibilityforanyinjuriesthatmayoccur.
Keepawayfrommovingandrotatingparts.
Thismachineandaccessoriesareintendedforstrengthtrainingonly.Donotuseinanyotherway.
Exercisingatmaximumintensitymaycausetemporarystaggeringanduncontrolledbodymovements
duetofatigue.Exercisecautiontopreventfalling.
Themachinemightgetslipperywhenwet.Usecleanshoesanddrymachinewithaclothifitswet.
Shoeswithspikes,dirt,stonescandamagetherubbersurfaceofthekBox.
Neverstopanexerciseintopposition.
BothfeethavetobeplacedonthekBoxduringexerciseifit’snotfixedtotheground.
AlwaysplacethekBoxonalevelledsurface.
Ifyouhavebalancingproblems,besuretohavesupportbyaspotterorfixedobjectlikeawall.
Alwaysmakesurechildrenandpetscannotaccessthemachinewheninuse.
Inspectthemachinebeforeuse.Damagedorwornpartsandwarninglabelsmustbereplaced.See
usermanualforhowtochangeandcutthedrivebelt.Donotmodifythemachineorrepairitwithnon
OEMparts.
*)Supramaximalmeanshigherthanmaximal.Thismeanshigherloadsthanyourmusclecanproduce
themselvesinashortening(concentric)action.
**)submaximalmeansbelowmaximal.Inthiscase,wewouldrecommendbelow75%ofmaxintensity.
kBox4manual 2
ThisManualcoversadescriptionoftheKineticBox,orkBox,aFlywheel
ExerciseDevice,aguidetoitsuse,andhowtomaintainit.
AlwayscheckEXXENTRIC.COMforlatestinfoandmanuals.
SPECIFICATIONS Page 4
INTRODUCTION Page 5
FEATURES OF THE KBOX Page 7
USING THE KBOX Page 9
MAINTENANCE Page 12
KMETER Page 15
ACCESSORIES Page 16
WARRANTҮ Page 18
kBox4manual 3
kBox specifications - model 3, 4 Lite and 4 Pro
kBox3
kBox4Lite
kBox4Pro
Footprintincm(inches)
width
100(40")
77(30,5")
98(38,5")
depth
50(20")
52(20,5")
63(29")
height
23(9")
21(8,5")
23(9")
Topsurfaceincm(inches)
width
90(35,5")
70(27,5")
90(35,5")
depth
45(17,5")
45(17,5")
55(21,5")
area[sq.m]
0,40
0,32
0,50
Weightkg(lbs)
15,6(34)
11,1(24)
14,8(33)
Materials
chassis
aluminium
aluminium
aluminium
flywheel
steel
steel
steel
color
powdercoating
powdercoating
powdercoating
Features
kMeterready
yes
yes
yes
drivebeltautoretract
yes
yes
quickchangeflywheel
yes
yes
footsupportoption
yes
yes
inertiarangekgm
2
0.010.20
0.010.10
0.010.28
inertiafactor
x20
x10
x28
changeangleofdirection*
yes
yes
yes
Flywheeloptions
0,01
yes
yes
yes
0,025
yes
yes
yes
0,05
yes
yes
yes
0,07
yes
Flywheelgeneration**
gen2
gen3
gen3
*)kBox3andkBox4flywheelsarenotinterchangablebetweendevices
kBox4manual 4
INTRODUCTION
Whatisit? The kBox is a selfcontained, 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*
movementsoftheuser.
*) concentric muscle action is when the muscle action when being
shortened while an eccentric muscle action is when the muscle is
being elongated during action. In some literature, concentric and
eccentric is called positive (shortening) and negative (lengthening)
phase.
HowDoesItWork? The kBox has an adjustablelength drive belt wound around a shaft
located beneath the platform. Different combinations of flywheels are
mountedontheendoftheshaft.
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
theBeltwindsintheotherdirection.
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 (Pro) or manually shorten it by pulling the loose end (Lite). An
extensionbeltisusedforoverheadwork(forexamplemilitarypress).
kBox4manual 5
INTRODUCTION (cont.)
SettingUpthekBox The kBox can be attached to the floor if desired. There are
attachmentholesoneachfoot.
If training without both feet on the kBox is anticipated, the platform
mustbeattachedtothefloororweighteddownsoitcannotmove.
TheFlywheel There are four different weight flywheels included with the kBox giving
different rotational inerita. The flywheels inertia are 0.01, 0.025, 0.05
and 0.07. You can mount four flywheels on kBox PRO and two
flywheels on kBox Lite. This will give a range of inertia between 0.01
and 0.280 for PRO and 0.010.14 for Lite. Do not try to mount more
thanthemaximumcapacityofflywheels.
Experimentation will determine which configuration is required for
your level of training, check Training Guide for more information.
Mounting or changing flywheels is done by releasing the Retaining
Nut by pulling the knob on its side, removing nut, changing flywheel(s)
andsecurethembypushingtheRetainingNutbackon.
FootSupport The Foot Support (Pro only) can be positioned straight or with an
angle and is secured by sliding the pins into the holes in the front and
the back of the kBox4 Pro chassis. Use the side with low angle for
lateral movement and the other side if you just want to maintain foot
placementduringverticalwork.
kBox4manual 6
FEATURES OF THE KBOX
PrincipleofthekBox The kBox is a ‘flywheel exercise device’, often referred to as an
FWED. What muscle is being exercised depends on which exercise
isbeingperformed.
The principle is that you through muscle force accelerate and
decelerate a flywheel (or flywheels). Repeated exercises with high
intensity produces high forces that stimulate muscles to hypertrophy
and increased 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 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 maximal set is 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.
EccentricLoading 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
alwaysweighthesame.
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 a
tooheavy weight with help from training partners but executing the
eccentric (lengthening) phase by yourself. Check Training Guide for
moreinformationoneccentricoverload.
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 don’t need rubber mats or
rackstousethekBox.
kBox4manual 7
FEATURES OF THE KBOX (cont.)
Mobility(cont.) Further on, you do not need spotters to be able to do 1 RM (Maximal
repetitions). All this is possible with the kBox which weighs about 22
kg (48 lbs) with the flywheels included and it can be carried and
transported easily in an ordinary car.The kBox Lite can even be
checkedinasluggagewhenflying.
Ergonomics Pressure over the shoulders is one limiting factor for many when
performing 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 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
andreducesthepressureandtorqueonthelumbarspine.
WorkEnvironment The kBox is quieter when training. The area does not 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 the risk of interfering with each other and inducing injuries.
kBox4manual 8
USING THE KBOX
FootPlacement Feetareplaceddifferentlydependingonwhichexerciseyouare
performing.Makesuredrivebeltgoessmoothintothedeviceand
repositionyourselfifitgoesagainsttheedgesortwists.Useshort
footsupportforrestrictingthestance,allowforlateralpush
movementsorheelsupportincalfpress.
UsingtheHarness Attach the Harness to the Pulley with the Harness ends turned
inwards (red doublestitched sides towards each other) which gives a
smoother contact with the thigh. 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 pull to release or pull the tag
thatcomesattachedfromthefactory.
Be sure 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.
kBox4manual 9
USING THE KBOX (cont.)
UsingtheHarness(cont.) 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 andrehab patients doing 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
to not stop the movement in an extended position when the flywheel
isspinningasthiswillputstrainonyourjointsifhypertextended.
Exercisingwithharness Bend your knees slightly and take up the slack in the Belt using your
handtorotatetheflywheelandrewindsomeofthebelt.
Now, accelerate the flywheel by starting the exercise at a lower
intensity. Accelerate the flywheel at every repetition. After two to four
repetitionsyoushouldhavereachedyourdesiredtrainingintensity.
Performyourtrainingset,usually612repetitionsatdesiredintensity.
Decelerate the flywheel on the way down and stop at the bottom.
Slowly return to your start position and let the flywheel stop
completely. Detach the Harness, step off the platform and prepare
yourselfforthenextset.Takeaadequaterestbetweensets.
kBox4manual 10
USING THE KBOX (cont.)
UsingtheGrip/Bar AttachthedesiredGriporBar.
Positionyourfeetasdescribedabove.
Use the Drive Belt Length Adjustment Button to set the top position
for the actual exercise. As with the harness, for beginners and rehab
patients doingupper 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
reachedyourdesiredtrainingintensity.
Performyourtrainingset(usually612repetitions).
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.
Restaccordingly.
kBox4manual 11
KBOX MAINTENANCE
DriveBeltCautions The Drive Belt and its attachment to the axle is the most sensitive part
ofthekBox.Beattentivetowearandcheckregularly.
When the Belt shows signs of wear and tear, trim the end by cutting
offthedamagedareaorreplaceitwithanoriginalspareDriveBelt.
kBox4Lite&Pro
TrimmingwornBelt If damage occurs close to the shaft it is possible to cut off the
damagedendandreattachthenewend.Procedure:
•Unwindallofthebeltfromtheshaft(leftpicture).
• Use the Locking Pin Removal Tool to push the Belt through the shaft
andremovetheLockingPin.
•CutoffthedamagedBelt.
• Fold Belt around Locking Pin and pull the Belt and Pin into the wider
groveintheshaft.
•TheBeltautomaticallylocksintothegrovewhenyoupullitfirmly.
Video:https://youtu.be/TQ6En9pQvv4
kBox4manual 12
KBOX MAINTENANCE (cont.)
kBox4LIte
ReplacingtheDriveBelt 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:
1. Lay kBox4 Lite up side down so the belt Adjustment Button is
pushedandlockingmechanismopens.
2. Pull out all the belt through the locking mechanism and the hole in
thesideofthechassis.
3. Insert a new drive belt in the hole in the chassis and through the
lockingmechanism.
4. FlipkBox4over.Putdrivebeltthroughpulleyandshaft.
5. Fold belt around lockning pin and pull belt back so the pin slides
intotheholeintheshaft.
6. Make sure Drive Belt is secured and that it is not twisted
somewherebeforeyoustarttraining.
Video:https://youtu.be/7OnYcGmgnlY
kBox4Pro
ReplacingtheDriveBelt Remove the Belt end attach it 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:
1. Push out the pin holding the Drive Belt in the shaft using the
metalkey.
2. RemoveBeltfromtheshaftandPulley.MakeaknotontheBelt.
3. Flip kBox over. Take out all the Belt from the Auto retract,
disconnectandfixatetheshortstrandtothekBox.
4. Remove the old Belt completely. Take a new Belt and attach it to
theshortstrandandletitslideingentleintotheAutoretract.
5. Take the free end through the holes in the chassis and the locking
mechanismandmakeaknot.FlipkBoxback.
6. PutBeltthroughPulleyandShaft.Lockitintheshaftwiththepin.
Video:https://youtu.be/fkdpURmWK30
kBox4manual 13
kBox4LiteandPro
Maintenanceofscrews Maintenanceofscrewsandnuts
The kBox center parts (shaft, bearings and flanges) are subjected to
heavy and repeated forces. To keep everything working smoothly we
have included a small toolkit for these key parts. Toolkit consists of
two hexkeys (3 and 5 mm) and two fixed wrenches. Use those to
regularly* tighten the screws and nuts underlined below. Tools for
those not underlined are included for your convieniece in case of
smallrepairsneeded.
Toolkit:
3mmhexkeyflanges,shaftpositionscrewsandbeltbitelever
5mmhexkeyforbeltbitescrewandautoretractcasing**
10mmwrenchforbeltbitenut
13mmwrenchforballbearingnuts
VIDEO:https://youtu.be/7pkqJAuGQeM
*) Once a month in professional settings (gyms, teams, clincs) and
everythirdmonthforhomeusers.
**) Autoretract casing not to be opened if not damaged or not
workingandaftercontactwithExxentricpersonalandinstructions.
kBox4manual 14
kMeter
Overview kMeterModuleisanoptionalaccessorythatallowsyoutoconnect
youriOSdevicetothetobuiltinrotationalsensorunderthekBoxwith
the4pinconnector.kMeterModuleispoweredwithastandard9V
battery.
kMeter Module sends wireless data over Bluetooth to the
corresponding iOS app, Exxentric kMeter which can be downloaded
for free from Apple AppStore. kMeter App uses rotational data and
userinput of inertia to calculate and present power in realtime 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, number of reps, average. rep time and energy
expenditure. User can input training data after completed set
(exercise, comment and VAS 010 to be used for pain or exertion for
example). All data can be stored in an inapp database for later view
intheapporexportedtoExcel.
Manual ForinfoonhowtoconnectandoperatethekMetermoduleandapp,
seeit’smanual.Forinformationaboutthemetricsandtheirprecision,
checkexxentric.com>equipment>kMeter
DownloadApp FreedownloadinAppStore
https://itunes.apple.com/us/app/exxentrickmeter/id979885523?mt=8
kBox4manual 15
KBOX ACCESSORIES
kBar kGrip
Flywheels Extension cord
Harness kMeter Module
kBox4manual 16
Ankle Cuffs Foot block
kBox4manual 17
WARRANTY
Validfrom03102013
• THETERMSANDCONDITION’SAPPLICABILITY.ThisAgreementappliesonlytothesaleofproductsinnewconditioninthe
EUorinamarketwhereacertifieddealerisestablished.Fortheindividualconsumer,warrantyrunsfromtheoriginaldelivery
datefor12monthsinparallelwiththeconditionsspecifiedinthecurrentconsumerlaw.Fortradecompanies,warrantyrunsfor
12monthsfromtheoriginaldeliverydateandwiththeconditionssetoutinthisagreement
• PARTIESOBLIGATIONSExxentricundertakewiththeexceptionofthecasesspecifiedinparagraph5belowincaseof
malfunctionordamagetotheproducttoreplacedefectiveparts.MoreextensiverepairsaretobecarriedoutbyanExxentric
designatedservicecenter.
• WHATCONSTITUTESANERRORErrorsareprofessionalydetermieddeviationsfromthenormalstandardthatmanifestsitself
duringtheperiodspecifiedinparagraph1.Theproductisconsidereddefectiveifitdiffersinthemannerstatedaboveandisnot,
accordingtoExxentric,likelytobedefectedduetoaccidentorcircumstancesthatareotherwiseattributabletothebuyer.
• TROUBLESHOOTINGRectificationofdefectsordeliveryofreplacementpartswilltakeplacewithinareasonabletimeafterthe
buyernotifiedtheerrorand,ifsorequestedbyExxentric,madetheproductavailabletotheactionofadesignatedservice
center.Whatisconsideredareasonabletimeisdeterminedbythebuyer'sneedfortheproduct,thenatureandscopeofthe
error,difficultiesindeterminingtheerrorandaccesstosparepartsandengineeringcapacity.
• LIMITATIONOFSELLER/EXXENTRIC’SCOMMITMENTExxentric’sresponibilitydoesnotcovertheproduct’sconsumable
partsandwearpartssuchasforexampledrivebelts,extensioncords,snaphooks,rubbermatsandfeetpads.Also,the
warrantydoesnotcoverwhatisconsideredasnormalwearandtear,normalcorrosion,ordefectsinpaintorothercoating.Also,
thebuyermaynotclaimrectificationfordeficiencieswhichthesellercanshowwerecausedbyforexample:
• thatrepairorservicewasdoneelsewherethanatanauthorizedExxentricservicecenter
• thatnonOEMcomponentswereused
• thatuseoftheproductcontinuedafterthedefectwasfirstnoticed
• thattheproducthasbeenusedinwaysforwhichitisnotdesignedorsized
• thattheproducthasbeenabused
• thattheproducthasnotbeenusedwithnormalcare
• thatthecareregulationsasperexistinginstructionshavenotbeencarefullyobserved.
• TRANSPORTSAFETYANDTRANSPORTATIONEXPENSE.Forrepairofextensivedefects,thepurchasershallbringthe
producttoadesignatedservicecenter.Buyershallafterthedefecthasbeenremediedpickuptheproductfromthesellerorthe
designatedservicecenter.Theproductcanalsobedispatchedbythebuyertothesellerortothedesignatedservicecenter.
Suchtransportationshallbeatthebuyer'ssoleriskandexpense.Replacementpartswhichthebuyercanbeexpectedto
replaceonhis/herownaredeliveredfreeofchargetothebuyer.
• LIMITATIONSOFLIABILITY.Forindividualconsumer,thelimitationofliabilityasstatedinthecurrentapplicableConsumer
salesrules,applies.Thebuyeristhereforenotentitledtocompensationbeyondwhatiscoveredunder(2).Forcommercial
customers,Exxentric’sliabilityislimitedtowhatisstatedinthisagreement.Thebuyer,therefore,isnotentitledtocompensation
foreconomicdamagesbeyondthetermsspecifiedabove,ienotforpersonalinjuryorpropertydamage.Buyerisreminded
onceagaintheimportanceoftheproductbeinghandledwithcareandinaccordancewiththeoperatingmanual’sinstructions!
DISPUTES.DisputesconcerningtheinterpretationorapplicationofthisWarrantyAgreementshallinthefirstinstanceberesolvedby
agreementbetweentheparties.Ifsuchanagreementcannotbereached,thedisputeshallbesettledfinalyybyarbitrationatthe
StockholmChamberofCommerceArbitrationInstitute(theInstitute).TheRulesforExpeditedArbitrationsshallapplyunlesstheInstitute
withregardtothecase,theamountindisputeandothercircumstances,determinestherulesoftheStockholmChamberofCommerce
ArbitrationInstituteshallapplytoproceedings.InthelattercasetheInstituteshallalsodecidewhetherthearbitraltribunalshallbe
composedofoneorthreearbitrators.
ExxentricABKarlsbodavägen39,16867Bromma,SWEDEN
[email protected]www.exxentric.com(art.no18273)
kBox4manual 18
This manual suits for next models
1
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