I have been using my kBox for about 6 months, here is my experimence: 1. The main advantage for this machine over typical weights is that it's easier to quatify "explosiveness" (a.k.a measure your lifts in watts not kg), and therefore progressively overload it. 2. It's still primarily a lower body training device since the resistance comes from the bottom. For upper body it's not as easy to setup. 3. The machine can provide really high resistance, similar to barbells. So it's a plus for people who don't have space for a rack yet still want to train hard on bi-lateral lower body exercises. 4. If used frequently, the belt needs to be trimmed down every 1-2 month and eventually get replaced. So there is some maintainance cost. 5. Talking about progressive overload, the kBox it self is great, but the app is lacking. It takes too much phone screen clicking to properly track a set of exercise. It's better if they have screen/buttons mounted on the kBox for instant and convenient tracking. 6. It's a pain to change plates during exercise. I typically just leave on one plate and vary my target power output (e.g. bicep curl try to hit 100watt for 10 reps, squat try to hit 500watt for 8 reps). 7. The "eccentric overload" thing is not as easy to do since the eccentric phase absorbs the exact same kinetic energy the concentric phase put in, so there is no "overload" during typical movement patterns. You have to intentionally shorten the exertion time during the eccentric phase in order to overload the force production, but this is hard to quantify and therefore hard to progressively overload. In conclusion, kBox plus adjustble dumbbels makes a great combo for full body workout in a small footprint, plus you get the benefit of precise explosiveness training.
@GrayMatterLifting9 күн бұрын
Excellent notes. Appreciate you sharing.
@GymCrafter2 ай бұрын
Love seeing reviews from the perspective of an obviously experienced lifter. Lots of nuance here you just wouldn't get from most people. Great review!
@GrayMatterLifting2 ай бұрын
@@GymCrafter I appreciate that dude. Definitely trying to bring that side into my reviews. No sense in being this big and strong if I don't share the knowledge that got me here
@GoreckiFit2 ай бұрын
Nice job with the review, awesome shots and great breakdown.
@GrayMatterLifting2 ай бұрын
@@GoreckiFit thanks dude!
@owlwithwhiplash85682 ай бұрын
I appreciate you being picky based on the product’s price point. I think you were nothing if not fair. Thanks for the reviews.
@GrayMatterLifting2 ай бұрын
Thank you for that. My stance tends to be, if the thing is fairly low on the budget scale, I can give it some slack. When we are up over $1000 for this, probably over $2000 in most cases, I think it deserves an extra level of nitpicking.
@TheKurtlocker2 ай бұрын
Awesome work as usual. I’m looking forward to the winter of flywheels
@GrayMatterLifting2 ай бұрын
thanks dude! Looking forward to your experiments!
@DesignBuildLift2 ай бұрын
Wow! Great video. Subscribed!🤘
@GrayMatterLifting2 ай бұрын
Thank you sir!
@TJMcDVM2 ай бұрын
My takeaways from this review are that the unit itself looks very well built and works as advertised. However, seems to me it caters to two different lifters: 1) The lifter who uses this as their full home gym similar to Vitruvian or Tonal. Just wants to get a full body workout in to stay fit but isn’t necessarily running a program or doing tons of tracking. 2) The lifter with a fully kitted out gym who likes to mix unique modalities in to vary training. So subbing in flywheel curls or squats as accessory work for a main program. I’d fit into the second category and would consider adding one of these to the arsenal for burnout sets in the future. Great review of the unit and flywheel training in general. Super thorough as always!!
@GrayMatterLifting2 ай бұрын
Good takeaways. One other category for people who would benefit here... Rehab people. If I have a broken person and want to make sure I am challenging them without overloading them... Boy howdy does this do all the hard work for you. It also forces that person to strengthen through the entire range of motion, a big win in a lot of ways.
@Treningsveileder2 ай бұрын
I got the newsletter with this review while at work, but I'll definitely check this out when I get home. Been thinking about making my own as it's much cheaper. I just need to find the correct wheel. Also been reading a lot about eccentric training lately and it sounds very good, especially in my homegym which is 2x2 m...
@GrayMatterLifting2 ай бұрын
With a small space, it could be a big winner. If you can make one, keep me posted. Would love to share the details.
@Treningsveileder2 ай бұрын
@@GrayMatterLifting Definitely 👍 I found a free flywheel that I'll pick up soon. I have the same username on Instagram, so I'll send you a DM when the time comes.
@GrayMatterLifting2 ай бұрын
@@Treningsveileder dope!
@NoFate2472 ай бұрын
I came for the awesome lighting, stayed for the great review. Don't forget to hit that like button you filthy savages!
@GrayMatterLifting2 ай бұрын
Like Like Like!
@fwiffo422 ай бұрын
I do not think a flywheel is for me, but I’ll keep checking them out!
@GrayMatterLifting2 ай бұрын
Same here. I'm glad I got my time with it, but I'm not sure it'll be a regular addition in my routine.
@SprintTheory2 ай бұрын
14:23 I think you've made some errors here that have taken you to some very incorrect conclusions. In flywheel training you can actually have more tension in the stretched position because of eccentric overload. How most people achieve this is overload with delayed eccentric action, so you don't pull from the beginning of the eccentric phase. This means you effectively have a lengthened partial that is an eccentric overload (more force than you produce concentrically). This is very hypertrophic and likely why we see hypertrophy being for flywheel training than traditional training in most studies. Specifically or a bicep curl it is easier to slow the weight down at the bottom but that is a feature of the movement not flywheel training (standard biceps curls obviously being hardest at 90 deg). The disc "starting over" does not mean there is no force being applied actually the opposite, the disc is changing direction because you are applying force opposite to the direction of motion. It is very wrong to say there is no resistance at the bottom. If you select a bicep curl variation, for example use the angle adjuster and perform a Bayesian curl this problem of it being easier at the bottom will disappear. Additionally there is also a technical element. For example in a deadlift if you immediately apply eccentric action you would be able to stop the bar higher than where you started your pull, this is because again we can produce more force eccentrically than concentrically. If you apply all your force at the beginning of the eccentric you can deprive yourself of some of the overload stimulus in the stretched position and shorten your range of motion. Depending on the exercise you may want to delay eccentric action a bit more. With RDLs I typically only start resisting the eccentric action once it goes past the knees.
@GrayMatterLifting2 ай бұрын
@@SprintTheory @SprintTheory I can totally get behind what you are saying. There are ways to modify the Flywheel exercise in a bunch of different fashions including angles, starting position, and total ROM. I think my main comment, and maybe it wasn't clear in the video or I stated it incorrectly, was that you have less control over the movement in my experience. Doing flywheel work I never felt like I could truly control the entire rep. And if I'm trying to put some extra emphasis into the lengthened portion, that becomes especially difficult. Having more control over the execution of the rep, specifically the candance, the starting and stopping point, without having to micro adjust the flywheel strap, the disc, etc. is something that comes easier in my opinion with a cable system. Thus, easier to execute translates into better results FOR ME. BTW - I appreciate your comment and insights. Thank you for the detailed comment.
@SprintTheory2 ай бұрын
@@GrayMatterLifting I totally understand what you mean but I think its just a learning process because its a new form of resistance. The training paradigm and good practices will be inherently different because of the different resistance types.
@GrayMatterLifting2 ай бұрын
@@SprintTheory I can get behind that. I think one of the hang ups is likely my comparison of a Flywheel to a Cable machine. Going into it with the idea that they were similar was probably flawed. I think my experience would probably be similar to a lot of others though, and people I've talked to have had similar "newbie" experiences. So part of it would definitely come down to, do you want to spend the time unlearning and relearning? Or spend that time and energy into a system you already are comfortable with? Appreciate the back and forth
@CVNTGETENOUGHАй бұрын
Are these comparable to a Voltra or are they completely different things?
@GrayMatterLiftingАй бұрын
@@CVNTGETENOUGH different. Flywheel is a completely different animal. You can use cable attachments for both, but the VOLTRA is a little more "normal" cable machine compared to a Flywheel. Even with it's crazy smart features.
@benbarnett10762 ай бұрын
Great review as always. I've been interested in a kbox for a while, but the cost has just kept me from pulling the trigger. That's one thing you didn't cover in this review, why this system (or any decent flywheel system for that matter) is so costly. What components make it cost $1,500 for the cheapest version they sell? It just looks like such a simple device. Small platform, a few discs, and a belt. What am I missing?
@GrayMatterLifting2 ай бұрын
@@benbarnett1076 my dude Kurt just did a video on that topic... kzbin.info/www/bejne/rpCbko1sncSaZ8Ufeature=shared
@TheGhu1232 ай бұрын
In theory sounds great but did not work for me. I got it for belt squat but eventually got rid of it and pick up a rhino. Too futuristic for this meat head.
@GrayMatterLifting2 ай бұрын
The belt squat function was probably my favorite, but with the issues I ran into, it still wasn't exactly what I wanted. So similar results as you.
@DaniMike-mz4cb2 ай бұрын
You are not correct the flywheel gives an insane stretch in the lengthened position where you have to reverse the motion and less at the contraction. You also get a stronger contraction from the stretch reflex
@DaniMike-mz4cb2 ай бұрын
It's a main benefit of this device, it really trains the stretch like no other I would look into this and correct the review
@GrayMatterLifting2 ай бұрын
@@DaniMike-mz4cb I mean, I 100% disagree. By the time you get to the bottom of the rep the majority of the resistance from the flywheel has bottomed out. When you hit the actual turn around point there is nothing.
@GrayMatterLifting2 ай бұрын
@@DaniMike-mz4cb the main benefit is far from the stretch. It would be the items I mentioned in the video... The constantly adjusting resistance, and the overloaded eccentric are the typical wins. But and overloaded eccentric isn't the same as focusing on the stretch. Sure it works better than simply dropping the weight, but my main point was that you didn't have as much control here as with regular cable systems.
@DaniMike-mz4cbАй бұрын
I'm not trying to be a smart ass here and just argue I love your content and appreciate you putting out reviews, I think may have this mixed up bc of the complexity of the device. The eccentric phase is the lengthening of a muscle, with the flywheel you perform a strong concentric force then very lightly resist the first 1/3 or even 2/3 of the way down (eccentric) then you perfom a breaking mechanism and powerfully reverse the momentum at the peak of the eccentric or when the muscle is most stretched. This is effective eccentric overloading bc by gently resisting the begging of the eccentric you are creating a greater eccentric at the most lengthened position and a very strong concentric to reverse that eccentric when the muscle is most stretched. The phase that is not emphasized by this device is the pause or "squeeze" at the top since it very quickly pulls dowm which isn't that important for muscle building the emphasis of peak force production for both eccentric and concentric force production is at the most lengthened position, which is unique to this device. Think of a preacher curl, no resistance at the contraction but the hardest part for both the eccentric and concentric are at the bottom 1/3. This device does just that. The reversal of an overloaded eccentric followed by (amortization phase) strong concentric is much more powerful than just slowy lowering the weight and pausing. Also this effectively makes almost every exercidr lengthened biased despite the angle or setup due to the hardest part being in the lengthened position. You need specific exercises /machines/angles to do that with other implements
@GrayMatterLiftingАй бұрын
@DaniMike-mz4cb totally don't take it as complaining or anything. I appreciate the back and forth. So here is my brain, let me use a calf raise as an example. To get the most stretch in a calf raise, I typically sit in that bottom portion for a full couple of seconds. Really let that muscle stretch out with a good static hold weighted pause. I can't do that with a flywheel because it either has no resistance there or is already turning back around for the next rep. Same thing for Squats, RDLs, etc. I want to sit in that end range of flexion and extension for a couple seconds on each end. One maximizing the contraction (which I think science is saying isn't important for muscle growth, but my own personal N of 1 experience is that it is important for joint integrity), and the other maximizing the stretch. Does that make sense? I totally get your argument, and believe I might have jumbled my words a bit.