Exerfly PORTABLE User manual
PORTABLE INSTRUCTION MANUAL
The output of ywheel training depends on how much energy you put into it, so if you don’t
move it very quickly then it won’t give you much back. In many ways it’s self limiting but you
should always exercise at an intensity you can manage.
If you haven’t done a lot of activity then you may feel quite sore for a few days afterwards as
your muscles will not be used to the constant resistance.
1. Keep away from the spinning ywheel and other moving parts when you or someone is using it.
2. Start with low inertial ywheels to learn how your body moves through the range of motion with
the ywheel.
3. If you feel pain or dizziness during exercise, stop immediately. Likewise, be mindful when fatigue
hits as this can aect balance and uncontrolled body movements. If you have problems with
balance make sure someone can support you, or hold on to another xed object like a wall or
broomstick.
4. Keep children and pets away from the machine when in use.
5. Always place the equipment on a solid, at surface.
6. Don’t stop an exercise in the top position
7. Don’t let the rope clamp hit the equipment, make sure you absorb the load before it hits the
equipment.
8. Make sure the ywheel stops fully before nishing using the equipment.
9. Always have both feet on the Exery Portable equipment when using, unless the equipment is
xed to the ground.
1. Safety
1. Safety
2. Contents
3. Specications
3.1 Dimensions
3.2 Weight
3.3 Included Accessories
3.4 Overview of parts
4. Product Overview
5. Introduction
5.1 Overview
5.2 Assembling
5.3 Fixing to a vertical pole
5.4 Flywheels
6. Features
6.1 Variable resistance
6.2 Eccentric loading
6.3 Mobility
6.4 Range of exercises
6.5 Ergonomics
6.6 Noise reduction
7. Usage
7.1 General
7.2 Attaching the rope clamp
7.3 Attaching ywheels
7.4 Foot placement
7.5 Harness
7.6 Stirrup grip
8. Accessories
8.1 Carabiner
8.2 End cap tool
9. Maintenance
9.1 Bearings
9.2 Webbing/rope
9.3 Rope Clamp
10. Support
11. Warranty
12.1 Exceptions
12.2 Support
12.3 Transportation
12.4 Limitation of liability
2. Contents
Dimensions
Top: 800 x 540mm (53” x 41”)
Height 280mm (11”)
Weight
10kg (excl accessories and ywheels)
Included Accessories
Harness, 3 ywheels, 1 x stirrup handles, 1 x rope clamps, garrot kit for vertical mounting.
Overview of Parts:
Aluminium 7075 shaft
16mm plywood top and sides
Hybrid ceramic bearings
Large ywheel (0.1 kg.m2) 5kg
Medium ywheel (0.05 kg.m2) 3.5kg
Small ywheel (0.025 kg.m2) 2.5kg
Max number of ywheels: 7 or 0.7kg.m2
Sensor - optional
3. Specications
4. Product Overview
Centre piece
Side supports
Side walls
Top piece
End cap
Front walls
Rope clampPull tag to open
Latch
Side supports
Side walls
Bolts
Wing nuts
Top pieces
End walls
End cap
Centre piece for
horizontal mounting
Slots for loops
Loops
Garotte pole
Overview
The Exery Portable ywheel training equipment is a capable and compact piece of strength training
equipment. Great for home use due to its small footprint and weight, and perfect for travelling
athletes and sports teams when access to a gym is not an option. The Exery Portable can be
quickly assembled in a minute or packed down and stored away. It easily ts into a suitcase with
room to spare.
Using your muscles, you accelerate and decelerate ywheels on the Exery equipment to stimulate
your muscles and nervous system, resulting in increased strength and muscle activation over time.
Assembling
Nine pieces of computer cut 16mm plywood are easily assembled in about 1-2 minutes, with 4
fasteners.
Please see the video at https://youtu.be/ZaXmyh1n-yg for how to set up or disassemble the Exery
Portable.
Alternatively, follow these steps to assemble your Exery Portable equipment.
5. Introduction
1. The two end pieces begin in this position. 2. Slot the 2 side walls into the slots of the end walls.
3. Slide the side supports into the side walls and
turn them so they lock in to place.
4. Place the two top pieces as shown. Each top
piece will only t on a particular side.
Fixing to a vertical pole
The middle top part can be xed to a vertical structure with the garrote pole and loops for rotational
and horizontal movements. Please see the video at https://youtu.be/wgweQZfaHGc about how to
attach it to any vertical pole.
Flywheels
The ywheels are available in three sizes - small, medium and large. Small ywheels are easier to
move and spin faster, whereas large ywheels are harder to move and spin slower but have more
energy and momentum and are more dicult to stop.
You can stack the ywheels to make your workouts more dicult as you progress.
If you are rst starting out with ywheel training, then start with smaller ywheels while you become
familiar with the movements. Although, larger muscles like the leg muscles can handle extra
resistance with larger ywheels.
Mounting and removing ywheels is easy, just unscrew the end cap and slot a ywheel on to the
square shaft. Then screw the end cap on. You can optionally use the end cap tool to tighten or
loosen the grip on the ywheels.
5. Introduction cont.
5. Inset the long bolts as shown, and screw on the
white plastic wingnuts to keep the top secure.
6. Your completed Exery Portable should look
like this.
Variable Resistance
Since you are only using your muscles to accelerate and decelerate the ywheel(s), the more eort
you put into moving the ywheel, the more it will provide resistance. If you put less eort in, the
ywheel will resist less.
Every repetition is maximal, so exercising with ywheel equipment can be intense, but it results in
more training eciency and earlier strength and hypertrophy gains.
Eccentric loading
Your muscles are about 40% stronger in the eccentric phase (sometimes called negative phase) of a
movement. This is when your muscles are undergoing lengthening. It’s dicult to train your muscles
eccentrically with traditional gym equipment because the weights always weigh the same and
people tend to let the weights drop with gravity. Often a 2nd person is required to add force to the
eccentric movement.
The benets are eccentric training are well understood, and the Exery equipment makes it easy
to train your muscles eccentrically. If you can speed up the movement in the concentric phase of a
movement, you’ll produce a lot of energy in the ywheel, and decelerate in a shorter amount of time,
then you’ll experience an eccentric overload.
Eccentric overload training is very benecial but also very fatiguing, so you will likely exhibit muscle
soreness over a few days if you are not used to it. This is called delayed onset muscle soreness
(DOMS).
Mobility
The small footprint of the Exery Portable allows for a complete workout in a small area. It’s quick
to pack up and assemble. Since it weighs only 10kg it’s very easy to move, and can even t inside a
suitcase with much room to spare.
Range of exercises
One of the main features of the Exery Portable is it allows a huge range of exercises at dierent
intensities. Because the resistance is variable based on how many ywheels you use and how hard
you pull, you can get a range of muscle stimulus to suit professional athletes and teams, or more
pedestrian movements and rehab.
Ergonomics
The Exery Squat Harness gives users the condence to approach squats with ease. The Exery
Squat Harness spreads the load across the shoulders and lower back so it’s much more comfortable
to use than a traditional squat bar and perfect for people who nd squats dicult due to back
problems.
Noise reduction
Usage of the Exery Portable is virtually silent, so it’s perfect for home or oce use. Additionally
there’s no need to constantly change weights, or risk dropping weights and making a lot of noise.
6. Features
General
Ensure that you absorb all the energy when the rope is being pulled down, and come to a complete
stop before pulling up again.
There are videos of many dierent exercises at https://exerysport.com/pages/exercises-portable
Attaching the rope clamp
Slide the rope through the clamps of the rope clamp like so.
The clamp will grip and tighten when force is exerted, and loosen for length adjustment when there is
no force. This video shows how this works in more detail https://youtu.be/kigYqee621E
Most available gym attachments can be used with the rope clamp.
Attaching Flywheels
Mounting and removing ywheels is easy, just unscrew the end cap and slot a ywheel on to the
square shaft. Then screw the end cap on. You can optionally use the end cap tool to tighten or
loosen the grip on the ywheels. See https://youtu.be/kKc0exN_TLw for more details.
Foot placement
Both feet should always be on top of the Exery top at all times. If not, then the Exery Portable may
move in an uncontrollable way. Feet should be evenly placed on top.
Harness
The Exery Squat Harness gives users the condence to approach squats with ease. The Exery
Squat Harness spreads the load across the shoulders and lower back so it’s much more comfortable
to use. This video shows you how to put on the Exery Harness https://youtu.be/EIxPRfIedS8
The Harness should look like the images below when worn.
7. Usage
7. Usage cont.
Stirrup grip
The Stirrup grip is a hand grip which can be attached to the rope clamp for single arm
workouts, or used in tandem for exercises like bench press.
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