Exxentric kBox4 Pro User manual
kBox4 Manual
Version 8.2, July 2018
http://exxentric.com/manual
kBox4 Active - Lite - Pro
kBox manual v 8
exxentric.com/support 2
kBox manual v 8
Personal injuries may occur if these precautions are not observed
Please read and understand user manual and warning labels prior to use.
The kBox can deliver a supramaximal* workload. Do not exercise at an intensity you
cannot manage.
Workout at a submaximal** intensity until you are familiar with the equipment.
Don’t let the pulley block hit the kBox, absorb the eccentric load BEFORE it hits the kBox.
If you feel dizzy or experience pain, stop exercising immediately.
Exxentric takes no responsibility for any injuries that may 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. Exercise caution to prevent falling.
The machine might get slippery when wet. Use clean shoes and dry machine with a
cloth if it is wet. Shoes with spikes, dirt, stones can damage the rubber surface of the
kBox.
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 balancing problems, be sure to have support by a spotter or fixed object like
a wall.
Always make sure children and pets cannot access the machine when in use.
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.
*) Supramaximal means higher than maximal. This means higher loads than your
muscle can produce themselves in a shortening (concentric) action.
**) submaximal means below maximal. In this case, we would recommend below 75% of
max intensity.
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kBox manual v 8
Contents
This Manual covers a description of the Kinetic Box, or kBox, a
Flywheel Exercise Device, a guide to its use, and how to maintain it.
Always check exxentric.com/support for latest info and manuals.
SPECIFICATIONS Page 5
INTRODUCTION Page 6
FEATURES Page 10
USAGE Page 12
SUPPORT Page 16
MAINTENANCE Page 17
KMETER Page 20
ACCESSORIES Page 21
WARRANTY Page 22
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kBox manual v 8
SPECIFICATIONS
Active
Lite
Pro
Footprint in cm (inches)
width
76 (30")
76 (30")
98 (38,5")
depth
51 (20")
51 (20")
63 (29")
height
21 (8.5")
21 (8.5")
23 (9")
Top surface in cm
(inches)
width
68.5 (27")
68.5 (27")
90 (35.5")
depth
43.5 (17")
43.5 (17")
55 (21.5")
area [sq.m]
0.29
0.29
0.50
weight
14.5 kg (32 lbs)
9.5 kg (21 lbs)
15.5 kg (34 lbs)
Materials
chassi
steel
aluminium
aluminium
flywheel
steel
steel
steel
color
bronze
brown
brown
Features
kMeter II built-in
optional*
yes
yes
drive belt autoretract
yes
yes
yes
quick change flywheel
yes
yes
yes
foot support option**
yes
yes
yes
no. of flywheels
mounted
1-2
1-4
1-4
inertia range kgm2
0.01 - 0.10
0.01 - 0.20
0.01 - 0.28
inertia factor (min to
max)
x10
x20
x28
angle adjuster
***
***
yes
can attach foot support
yes
yes
yes
Flywheel options
0.010
yes
yes
yes
0.025
yes
yes
yes
0.050
yes
yes
yes
0.070
-
-
yes
*) Active is kMeter II ready. It can be pre-installed from factory or later by customer.
**) Pro has a larger platform and more positions for individual adjustment of the foot blocks.
***) Angle adjuster for Active and Lite will be released later during 2018 and shipped free of
charge..
Included with kBox4 Active, Lite and Pro platforms: angle adjuster, attachment kit, tool bag,
printed manual, spare drive belt, protective casing for mounted flywheels, built-in kMeter II (Lite
and Pro only).
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kBox manual v 8
INTRODUCTION
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 moment of inertia 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 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.
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.
All kBox models has a recoil auto-retract system. 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 (for example military press).
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kBox manual v 8
INTRODUCTION (cont.)
Setting Up the kBox If training without both feet on the kBox is anticipated, the
platform must be attached to the floor or weighted down
so it cannot move.
Attachment plate The attachment plate comes together with a cam lock
belt. This package is included with all models and can be
used for attaching 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.
Flywheel protective casing The flywheel protection piece has to be assembled after
unpacking the kBox. This is highly recommended in order to
protect against injury. Remove cover plastic, bend and
insert at the bottom of the kBox and then the holes in the
front of the chassi. See pictures below.
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kBox manual v 8
INTRODUCTION (cont.)
The Flywheel The are four different flywheels with inertia: 0.01, 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. This will give a range of
inertia between 0.010 and 0.280 for PRO and 0.01-0.10 for
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 Retaining Nut by pulling
the knob on its side, removing the nut, changing flywheel(s)
and securing them by pushing the Retaining Nut back on
until it makes a clicking noise.
Tip! If the black knob is hard to pull out you can push the flyheel
retaining nut in while pulling the black knob.
Foot Block The Foot Block 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 chassi. Use the side with the
lower angle for lateral movement and the other side if you
just want to maintain foot placement during vertical work.
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kBox manual v 8
Angle adjuster The angle adjuster allows for more horizontal actions in
training (e.g. bent over row). Just snap it on and let it
capture the drive belt on the side of the Drive Belt Length
Adjustment Button (right side if facing the flywheel). The
location for placement is indicated with a sticker. The QR
code below is linked to a video showing it in use. The angle
adjuster is included with every Pro kBox shipped after Feb
5th 2018. Lite and Active customers will receive a angle
adjuster for free later 2018 since those chassis require an
updated angle adjuster design.
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kBox manual v 8
FEATURES
Principle of the kBox The kBox is a ‘flywheel exercise device’. Which muscle is
being exercised depends on which exercise is being
performed.
The principle is that 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 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.
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
will be similar to lifting weights that would normally be too
heavy unless assisted by a training partner(s) but
executing the eccentric (lengthening) phase by yourself.
Check Training Guide for more information on eccentric
overload.
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 racks to use the
kBox.
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kBox manual v 8
FEATURES (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 one flywheel
included and it can be carried and transported easily in an
ordinary car. The kBox Lite can even be checked in as
luggage when flying.
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 distributes
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 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.
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kBox manual v 8
USAGE
Whenever you use the kBox, make sure you absorb all
energy in the downward phase and come to a complete
stop before the Pulley Block hits the kBox since this will
cause damage to the device.
Foot Placement Feet are placed differently depending on which exercise
you are performing. Make sure the drive belt goes smooth
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. Weight down the kBox or use attachment plate if you
are not standing on the unit with both feet.
Using the Harness Attach the Harness to the Pulley with the Harness ends
turned inwards (red double-stitched 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
that comes attached from the factory.
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 but the
bottom strap has to be more tight for best use.
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kBox manual v 8
USAGE (cont.)
Using the Harness (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 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.
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. 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.
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kBox manual v 8
USING THE KBOX (cont.)
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 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 and
hook 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.
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kBox manual v 8
Selecting inertia Inertia will dicate the speed and hence the type of
resistance training you are doing. Low inertia will be higher
in speed, lower in force and higher power vs higher inertia.
For max strength slow, controlled movements with high
force and low speed are warranted and hence more
inertia. The flywheel workout zones can be helpful, if you
want to read more about this:
http://exxentric.com/the-flywheel-workout-zones-how-to-p
ick-the-right-inertia/
Warm-up - low intensity and low-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
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 hence
easier to correct and less risk for injury or technial error.
When technique is correct increase intensity and/or lower
inertia for higher speed and more power.
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kBox manual v 8
SUPPORT
More info www.exxentric.com/support for downloading latest
manuals, self-help instructions and tutorials.
http://exxentric.com/maintenance/ for maintenance
procedures or continue reading this in this manual, chapter
‘MAINTENANCE’.
Blog posts covering flywheel science, physiology and
practical applications with the kBox can be found at
www.exxentric.com/news
You can find free material such as demos, getting-started
tutorials, the kMeter intro course and some other info at
www.exxentric-academy.thinkific.com. Register with your
email for this free service.
number found underneath the device along with a
description of the encountered issue and preferably attach
an image or video for visual illustration purposes.
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kBox manual v 8
KBOX MAINTENANCE
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 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 belt wear tutorial on
YouTube.
Video: https://youtu.be/fPvs1h-rFew
Trimming worn Belt If damage occurs close to the shaft it is possible to 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.
• Cut off the damaged Belt. Harden edge with a lighter.
• Fold Belt around Locking Pin and pull the Belt and Pin into
the wider groove in the shaft.
• The Belt automatically locks into the groove when you pull
it firmly.
Video: https://youtu.be/TQ6En9pQvv4
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kBox manual v 8
KBOX MAINTENANCE (cont.)
Replacing the Drive Belt Remove the end of the Belt attached to the axle as
described above, 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 Locking Pin Removal Tool provided in the toolbag.
2. Remove Belt from the shaft and Pulley. Make a knot on
the Belt.
3. Flip kBox over. Take out all of the Belt from the Auto
retract, disconnect and fix the hook on the short strand
to the kBox so spring can’t retract.
4. Remove the old Belt completely. Take a new Belt and
attach it to the short strand and let it slide in gently into
the Auto retract.
5. Take the free end through the holes in the chassis and
the locking mechanism and make a knot. Flip kBox back.
6. Put Belt through Pulley and Shaft. Lock it in the shaft with
the pin.
Video: https://youtu.be/fkdpURmWK30
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kBox manual v 8
KBOX MAINTENANCE (cont.)
Maintenance of screws Maintenance of screws and nuts
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 convenience in
case of small repairs needed.
Toolkit:
3 mm hexkey - flanges,shaft position screws and belt bite
lever
5 mm hexkey - for belt bite screw and auto-retract
casing**
10 mm wrench - for belt bite nut
13 mm wrench - for ball bearing nuts
VIDEO: https://youtu.be/7pkqJAuGQeM
*) Once a month in professional settings (gyms, teams,
clinics) and every third month for home users.
**) Auto-retract casing not to be opened if not damaged
or not working and after contact with Exxentric personnel
and receiving instructions.
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kBox manual v 8
kMeter module and kMeter II
Overview kMeter Module allows you to connect your smartphone or
tablet with your kBox and get training feedback. Earlier kBox
models had a sensor built-in and kMeter module was
connected through a 4-pin connector. 2018 May models of
Lite and Pro has the next generation of kMeter module
(kMeter II) built-in. kBox4 Active is prepared for kMeter II but
it is optional. It can be ordered and assembled from
factory or bought at a later time and installed by the user.
Previous, wired, kMeter Module is powered with a standard
9 V battery and the kMeter II is using two AA batteries.
SmartCoach kMeter module (wired) works with SmartCoach system but
to connect SmartCoach to kMeter II you need a special
version of kMeter II with a wire and this needs to be
specificed when you order your kBox or kMeter II.
How it works kMeter Module sends wireless data over Bluetooth to the
corresponding iOS or Android app. The kMeter App uses
rotational data and user-input of inertia to calculate and
present power in real-time and a set summary
containinga wide range of metrics. Users can input training
data after a 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.
Manual For info on how to connect and operate the kMeter module
and app, see kMeter manual. For information about the
metrics and their precision, check
exxentric.com/kmeter-manual
Download App Free download in AppStore:
Free download in Google Play:
http://exxentric.com/kmeter
exxentric.com/support 20
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