Exercises

The kBox gives you infinite opportunities for effective exercise. Here are some of the best flywheel training exercises you can do with the kBox. Don't let gravity hold you down. Ever.

Squat
The king of exercises. Performed with the Exxentric harness to give ergonomic benefits and maximal strength development and results even if the technique is not perfect. It is a great workout for all of the lower body. Read more or watch video. #kBoxSquat

Photo: Athletic Edge, USA
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Split squat
One drill we know many of our users do in many variations and under different names, Bulgarian split squat or Rear Foot Elevated Split Squat (RFESS). This exercise targets Gluteus and Hamstring more and Quadriceps less than a regular back squat. #kBoxSplitSquat

Photo: Body Work, Poland

Lateral squat
Gives enhanced performance in running, jumping, sprint, skiing and skating. Activates the gluteal muscles to an extent that is impossible to achieve with traditional weights. It is a very good drill to activate gluteus medius and also prevent injuries to the ACL. Read more or watch video. #kBoxLateralSquat

Photo: Farsta Fire Departement, Sweden

Lunge
Without losing the edge of balance and postural training, this exercise really boosts your force development in the lower body. Watch video. #kBoxLunge

Photo: Yard Performance, USA, featuring Conor Dwyer (Olympic swimmer)
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Hip extension
An underused exercise that really targets the upper hamstrings. Suitable for both rehabilitation and performance. Read more or watch video. #kBoxHipExt

Photo: Cem Condition, USA, featuring Sandra Milena (NPC bikini)
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Single leg RDL
If you want to really load a single leg RDL (Romanian Deadlift), the kBox version is your choice. Try variations using contra- or ipsilateral arm and feel the difference in the working leg and the core. The variable resistance will give you a smooth and hard contraction all over the range of motion. #kBoxRDL

Photo: featuring RJ Umberger, USA (NHL center)

Deadlift
It could be a regular deadlift or stiff-legged deadlift. The experience of the eccentric phase in the #kBoxDeadlift will be new for most people. A nice exercise for lower back and hamstrings. Read more or watch video. #kBoxDeadlift

Photo: Tom Nelson Training, USA, featuring Helen Siavelis (football)

High pull
Can be a total body workout on the kBox thanks to the variable resistance and eccentric overload. Kick in with the legs and the eccentric phase will kick you back. Works deltoids, trapezius and arms in the regular setting and most of your upper body and core in the CLAC overload setting . Watch Video. #kBoxHighPull

Photo: Exxentric, Sweden

Biceps curl
With the Exxentric ultra light bar, this will be your new favorite exercise. Forget giving the biceps 12 sets in the gym. The kBox will do the work in 3 maximal sets with eccentric overload. Read more or watch video. #kBoxBicepsCurl

Photo: Endeavor Sports Performance, USA, featuring Colby Cohen (NHL defense)

Triceps extension / over-head press
Slow and heavy with high force development with some core strength added. Perfect for a basic exercise to build strength and power in more complex exercises. Watch video. #kBoxTricepsExtension

Photo: Impact Health Studio, Australia, featuring Richard Smith (professional boxer)

Bent-over row
After a couple of sets of rowing with eccentric overload you won’t be able to go back to the traditional weights. It is a heavy exercise but still with a lot of power and motion, especially in the eccentric phase. It strengthens upper and lower back, shoulders and arms. Read more or watch video. #kBoxRow

Photo: Exxentric, Sweden

No training at all
Unfortunately – not much training to carry the kBox. Only 18.5 kg with a flywheel attached, doesn’t give much exercise. Bring it with you and place it wherever you want.

Photo: Alta Pro, Russia