Course Description

The course will cover the fundamentals of iso-inertial training, theoretically and practically. After completion of the Flywheel User Course, you will understand the benefits of flywheel training and to be able to use flywheel training safely and efficiently. A course certificate is provided after completion of the final exam.

The course outline is 2h theory and 2h practical. 

MD, BSc Sports, Exxentric CEO

Fredrik Correa

Fredrik Correa holds a BSc in Sports, is a specialist doctor and co-founder of Exxentric. He has worked as an ice hockey coach for 15 years besides working in gyms and practicing multiple sports himself including ice hockey, track and field and Brazilian Jiu-Jitsu. Today he is a competitive powerlifter.

Course curriculum

  • 2


    • How it all started

  • 3

    Intro to flywheel training

    • Intro to flywheel training

  • 4

    Getting Started

    • Getting started

    • How to mount the flywheel knob

    • Showing the difference between different inertias

    • Connecting the harness to the pulley block

    • Find a good position for your exercise

    • Set the right Range of Motion

    • Brief guide on 'How to get up and running on the kBox4'

    • Using the Foot Block accessory correctly

  • 5


    • Safety

    • Demonstrating 'How to use the kBox4 safely'

  • 6

    1st time with flywheel training

    • First time doing flywheel training

    • Demonstrating 'First time on the kBox'

  • 7

    Flywheel training in practice

    • Basic exercises

    • Squat: harness, hip belt and Zercher

    • Row: kBar, single grip and angled

    • RDL: barbell vs flywheel, regular and heavy inertia

  • 8


    • Q & A

    • Outro and summary

    • Download: kBox Flywheel Training Guide

  • 9

    Test your skills

    • Quiz to test your skills