Exxentric kBox4 Lite User manual

kBox4 Manual
Pro, Lite & Active

Exxentric
kBox4 Manual
Version 10.0.1 | 2021-06-07
Exxentric AB
Karlsbodavägen 39
168 67 Bromma
Sweden
t: [phone]
e: [email protected]

kBox4 Manual v10.0.1 Warning4
During Use
Personal injuries may occur if the relevant precautions are not observed.
• Keep away from moving and/or rotating parts.
• Use shoes to avoid friction burns from the spinning flywheels or drive belt during use. Never stop a spinning
flywheel with your bare hand as it may cause friction burns.
• Never step off the kBox while the flywheels are moving. Make sure the flywheels come to a complete stop
before you end the exercise, disconnect, or step off.
• Both feet should be placed on the kBox during exercise if it’s not fixed to the ground.
• Do not let the pulley block hit the kBox, absorb the eccentric load before it hits the device.
• If you feel dizzy or experience pain, stop exercising immediately.
• Never stop an exercise in top position.
• Exercising at maximum intensity may cause temporary staggering and uncontrolled body movements due to
fatigue. Exercise caution to prevent falling.
• If you have balancing problems, be sure to have support from a spotter or fixed object like a wall.
• Exxentric takes no responsibility for any injuries that may occur while using this product.
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.
• Flywheels may get slippery when wet. When lifting flywheels, use a secure two-handed grip.
• Before you start training, make sure the pulley block snap shackle is properly closed and connected.
• The machine and accessories are intended for strength training only. Do not use them in any other way.
• The kBox can deliver a supramaximal* workload. Do not exercise at an intensity above your physical capacity.
Start at a submaximal** intensity until you are familiar with the equipment.
• Always place the kBox on its feet on a level ground or floor surface during use.
• The machine might get slippery when wet. Use clean shoes and dry off the machine with a cloth if it is wet.
• The device is not suitable for children or animals.
WARNING
*) 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.

kBox4 Manual v10.0.1 Contents5
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.
This manual covers a description of the Kinetic Box, or kBox, a
Multi-Exercise Flywheel Device, a guide to its use, and how to
maintain it.
Always check exxentric.com/support for the latest info and manuals.
CONTENTS
Caution!
Specifications 6
Introduction 7
Features 12
Usage 14
Flywheel Workout Zones 18
kBox Maintenance 19
kMeter 21
kBox Accessories 22
Support 23
Warranty 24

kBox4 Manual v10.0.1 Specifications6
SPECIFICATIONS
Active Lite Pro
Minimum dimensions (bounding box)
Width 76 cm (30") 76 cm (30") 98 cm (39")
Depth 51 cm (20") 51 cm (20") 63 cm (25")
Height 21 cm (8.3") 21 cm (8.3") 23 cm (9.1")
Top surface dimensions
Width 69 cm (27") 69 cm (27") 90 cm (35")
Depth 44 cm (17") 44 cm (17") 55 cm (22")
Area 0.30 m (3.2 sq. ft) 0.30 m (3.2 sq. ft) 0.50 m (5.3 sq. ft)
Materials
Chassis steel aluminium aluminium
Flywheel steel steel steel
Color Anodic Bronze Midnight Blue, Jet Black
Features
kMeter II built-in optional* yes yes
Drive belt auto-retract yes yes yes
Quick change flywheel yes yes yes
Foot block option** yes yes yes
No. of flywheels mounted 1-2 1-4 1-4
Inertia range 0.005 - 0.10 kgm0.005 - 0.20 kgm0.005 - 0.28 kgm
Inertia factor *** x20 x40 x56
Range of motion 180 cm (71") 180 cm (71") 180 cm (71")
Flywheel options (kgm2)
XS - 0.005 yes yes yes
S - 0.010 yes yes yes
M - 0.025 yes yes yes
L - 0.050 yes yes yes
XL - 0.070 - - yes
Weight of machine 15 kg (33 lbs) 9.5 kg (21 lbs) 15.5 kg (34 lbs)
Maximum weight allowed on kBox 200 kg (441 lbs) 200 kg (441 lbs) 200 kg (441 lbs)
*) Active is kMeter II ready. It can be pre-installed from the factory or later by the customer.
**) Pro has a larger platform and more positions for individual adjustment of the foot blocks. Included with kBox4
Active, Lite and Pro platforms: angle adjuster, tool kit, printed manual, spare drive belt, flywheel protection for
mounted flywheels, built-in kMeter II (Lite and Pro only).
***) Inertia factor means the highest possible inertia divided by the lowest possible inertia.

kBox4 Manual v10.0.1 Introduction7
INTRODUCTION
Color of parts may have slight variations depending on batch.
Detailed overview in printed manual.

kBox4 Manual v10.0.1 Introduction8
What is the kBox?
How it Works
The kBox is a self-contained, compact exercise platform
for various strength movements.
This device utilises the moment of inertia of the flywheels to
provide a high and variable resistance in both the concentric and
eccentric* movements of the user.
*) Concentric muscle action is when the muscle is being shortened
during action and an eccentric muscle action is when the muscle
is being elongated during action. In some literature, concentric
and eccentric are called positive (shortening) and negative
(lengthening) phase.
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 block, the
user pulls to accelerate the flywheel, then resists to decelerate the
flywheel as the belt winds in the other direction.
All kBox models have a recoil auto-retract system. The drive
belt length adjustment button allows for quick adjustments of
the belt length for the type of strength work desired. Push the
button to release and adjust the length or just push the button
to automatically retract the belt. An extension belt is used for
overhead exercises, for example, military press.

kBox4 Manual v10.0.1 Introduction9
The Flywheel There are five differently sized flywheels, with inertia 0.005,
0.010, 0.025, 0.050, and 0.070 kgm2.
They all fit the kBox4 Pro, and all but the 0.070 kgm2fit the kBox4 Lite
and Active. You can mount up to four flywheels on the kBox4 Lite
and Pro, and two flywheels on the kBox4 Active.
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 flywheels 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.
*) With the advanced flywheel knob you can attach 4 flywheels to
the kBox4 Active and 6 flywheels to the kBox4 Pro and Lite. This will
mean a larger range of inertia for each device.
Floor Attachment Kit If training without both feet on the kBox, the platform must
be attached to the floor or weighed down so it cannot
move.
The floor attachment kit consists of an attachment plate and a
cam lock belt. This package is sold separately and can be used to
attach the kBox to the floor. The attachment plate will need to be
fixed to the floor or a heavy wooden board. The kBox will then be
anchored to the plate by the belt. You may wish to purchase extra
floor attachment kits if you wish to secure the kBox to the floor in
multiple places.
Flywheel Knob
Cam Lock Belt
Pull Pin Knob
Attachment Plate

kBox4 Manual v10.0.1 Introduction10
Flywheel Protection
Foot Block
The flywheel protection should be assembled after
unpacking the kBox.
This is highly recommended in order to protect against injury. First
remove the plastic film, then bend and hook the cover under the
bottom of the kBox and then in the holes in the front of the chassis.
See pictures below.
The foot block can be positioned straight or at an angle
and is secured by sliding the pins into the holes in the front
and the back of the kBox chassis.
The angle, along with the rubber mat, will provide extra friction and
stability for your foot when performing lateral movements. The foot
block can also be turned around so the side without the rubber
mat is facing inwards. This can be usefull as a guide to help keep
your foot placement consitent for vertical movements.

kBox4 Manual v10.0.1 Introduction11
Angle Adjuster The angle adjuster allows for more horizontal actions in
training (e.g. bent over row, swings).
Hook the angle adjuster around the drive belt and then hook the
angle adjuster onto the kBox. The location for the placement is
indicated with a sticker. The link below will lead you to a video
showing the angle adjuster in use. The angle adjuster is included
with every kBox.
https://bit.ly/2YzZQVc

kBox4 Manual v10.0.1 Features12
FEATURES
The kBox is a ‘multi-exercise flywheel device’. Which
muscle is being exercised depends on which exercise is
being performed.
Through muscle force you accelerate and decelerate a flywheel
(or flywheels). Exercises with high intensity and high forces
stimulate 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
Principle of the kBox
Eccentric Loading
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 al 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
hypertrophy*.
The potentially higher exertion on the kBox may lead to a need
for longer resting periods between sessions to fully recover.
*) Hypertrophy refers to an increase in muscular size achieved
through exercise.
The kBox 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

kBox4 Manual v10.0.1 Features13
The kBox is mobile in comparison to traditional weights.
Squatting with the kBox is equivalent to traditional squats which
would require a barbell and weights up to or beyond 500 lbs
(227 kg) for a strong lifter, which is practically impossible to carry
around. In addition, with the kBox you don’t need rubber mats or
racks. Furthermore, you do not need spotters to be able to do a 1
RM (one-repetition maximum). All of this is possible with the kBox
which weighs about 22 kg (48 lbs) with one flywheel included and it
can be carried and transported easily in an ordinary car. The kBox4
Lite can even be checked in as luggage when flying.
Ergonomics
Mobility
User Environment
Pressure on the shoulders and upper back is a limiting
factor for many poeple when performing traditional
barbell squats.
With the kBox, you are able to work out maximally or closer to
maximum intensity since the harness distributes the pressure over
the shoulders and reduces the pressure and torque on the lumbar
spine.
The kBox is quieter when training meaing the area does
not have to be equipped with sound reducing materials.
There is a much lower risk of collision, meaning more people can
work out in a smaller room without the risk of interfering with each
other and causing injuries.

kBox4 Manual v10.0.1 Usage14
USAGE
Whenever you use the kBox, make sure to absorb all the
energy in the downward phase and come to a complete
stop before the pulley block hits the kBox, causing
damage to the device.
Foot Placement
Important
Pulley Block Snap Shackle
Feet are placed differently depending on which exercise
you are performing.
Make sure the drive belt goes smoothly into the device and
reposition yourself if it goes against the edges or twists. Use the
foot block for restricting your stance, lateral push movements
or heel support during calf press. If you are not standing on the
device with both feet, weigh down the kBox or secure it to the floor
with the attachment kit.
Make sure the snap shackle is properly closed before you
start training.
The pin in the release function must go through the hole in the
clasp completely, as seen in the photo to the left. 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.
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

kBox4 Manual v10.0.1 Usage15
Using the Harness Attach the harness to the pulley block with the harness
ends turned inwards (red double-stitched sides towards
each other).
Be sure the harness fits well and is not too loose (various sizes
are available). The straps shouldn’t slip down over the shoulders
and the horizontal strap should go around your lower back. The
horizontal strap should be tightened with the buckle at the front.
Use the red 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 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 position to minimize strain on the belt and hook at the reversal
point. Remember not to stop the movement in an extended
position when the flywheel is spinning, as this will put strain on your
joints if hyperextended.
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. Next,
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. Detach the harness, step off the platform and prepare
yourself for the next set. Make sure you get an adequate amount of
rest between sets.

kBox4 Manual v10.0.1 Usage16
The hip belt can be used differently depending on your
preferences.
1. Place the hip belt above your hips and tighten it. Attach the
pulley block to the small loop. A solution for flexible “ass to grass”
squatters.
2. Place the hip belt on your hips and attach yourself to the pulley
block using the bigger loop on the hip belt. Only recommended
if doing squats above 90 degrees.
Note: When attaching the pulley block to the smaller loop, it
enables:
1) A spotter to hold the bigger loop in the back for extra safety
or
2) Options for overload variations.
Using the Hip Belt

kBox4 Manual v10.0.1 Usage17
Attach the desired grip or bar to the pulley block and
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 and
rehab 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 at the reversal point. Remember not to 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.
Selecting Inertia Inertia will dictate the speed and hence the type of
resistance training you are doing.
Lower inertia equals higher speed and lower force and, higher
power vs higher inertia. For max strength, slow and controlled
movements with high force and low speed are warranted and
hence require more inertia.
The flywheel workout zones can be helpful, if you want to read
more about this, please go to:
https://bit.ly/2NENUNE
Using the Grip/Bar

kBox4 Manual v10.0.1 Flywheel Workout Zones18
FLYWHEEL WORKOUT ZONES
Warm-up
Technique
Higher Inertia
Power
Strength
Low intensity and low to medium inertia
Medium inertia and low intensity
More eccentric overload
Max intensity at low inertia
Medium to high intensity at medium to high inertia
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.
https://academy.exxentric.com
FLYWHEEL WORKOUT ZONES
LOW MID HIGH
INERTIA
SPEED
LOW MID HIGH
POWER
WARM-UP
WARM-UP
OVERLOAD
STRENGTH
TECHNIQUE
OVERLOAD
STRENGTH

kBox4 Manual v10.0.1 kBox Maintenance19
KBOX MAINTENANCE
Drive Belt Cautions
Trimming a Worn Belt
The drive belt and its attachment to the shaft is the most
sensitive part of the kBox. 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/manuals/
If damage occurs close to the shaft it is possible to cut off
the damaged end and reattach the new end. Procedure:
1. Unwind all of the belt from the shaft.
2. Use the 3 mm hex key to push the belt through the shaft and
remove the lock pin.
3. Cut off the damaged belt. Harden the new end with a lighter.
4. Fold the belt around the lock pin and pull the belt and pin into
the wider groove in the shaft.
5. The belt automatically locks into the groove when you pull it
firmly.
For a video tutorial, please go to:
www.exxentric.com/support/maintenance/trim-belt-
kbox4/

kBox4 Manual v10.0.1 kBox Maintenance20
Replacing the Drive Belt
Maintenance of
Screws
Toolkit
(Found on the shaft cover
underneath the kBox)
Follow the steps below to complete the replacement:
1. Detach the drive belt from the shaft by pushing out the lock
pin using the 3 mm hex key.
2. Remove the pulley block and make a knot on the drive belt.
3. Push the belt adjustment lever and pull the free end of the belt
through the opening in the platform.
4. Flip the kBox over. Pull the belt out from the auto retract until
you see the metal hook. Disconnect the old belt and fix the
hook onto the kBox4 chassis so the spring can’t retract.
5. Remove the old belt completely. Take a new belt and attach it
to the metal hook and let it slide gently into the auto retract.
6. Thread the free end back through the hole in the chassis and
the locking mechanism and make a knot.
7. Flip the kBox back.
8. Put the belt through the pulley block and lock it in the shaft
with the lock pin.
For a video tutorial, please go to:
www.exxentric.com/support/maintenance/replace-belt-
kbox4/
The kBox center parts (shaft, bearings and flanges) are
subjected to heavy and repetitive forces.
We recommend that you inspect the screws and tighten them
quarterly.
For a video tutorial, please go to:
www.exxentric.com/support/maintenance/
3mm hex key
Used for flanges/shaft position screws and to remove the lock pin.
Extra lock pin
For drive belt.