Find Out How Exerfly Flywheel Equipment Works

How Exerfly Works

Exerfly equipment implements Flywheel training, a method of training that generates resistance not by moving a weight against gravity as in traditional training, but by harnessing the inertia of a spinning Flywheel, and accelerating and decelerating the Flywheel at speed.

This can generate a huge amount of force, and allows athletes to train with constant resistance in both the concentric and eccentric phase. Inertial and eccentric training through the Flywheel method are scientifically supported to produce impressive results in terms of strength training and injury management.

What areas is Exerfly beneficial for?

A big attraction to Flywheel training is that it can be used for an enormous range of exercises, movements, and training styles with the same tailored response each time. Whether your goal is rehabilitation, maintenance, strength and conditioning, injury prevention, or weight lifting, Exerfly has an all-in-one training solution that caters to all of the above, and more.

With a wide range of Flywheels, you can alter the inertial resistance based on your goals and requirements, for example, using smaller flywheels for incremental movements, and larger flywheels for strength training.

What Flywheels should I use?

With a wide range of combinations available, you can customize your order to suit your needs. Below is a guideline of what flywheels may suit certain goals - however, for a more tailored recommendation, please get in touch with the team.

0.01 inertial disk (smaller yellow flywheel)
Ideal for shoulder rehabilitation and slower exercises e.g. incremental shoulder movements, rehabilitating rotator cuff, developing strength in shoulder, ankle, or rotator cuff.
0.025 inertial disk (larger yellow flywheel)
Ideal for smaller muscle groups or faster movements e.g. shoulder raises or sports movements.
0.05 inertial disk (blue flywheel)
Ideal for larger muscle work at higher speeds, or smaller muscle groups at slower speeds.
0.1 inertial disk (red flywheel)
Ideal for large muscle groups at low-high speed e.g. squats, lunges, quad & glute training. Can use up to 7 Flywheels simultaneously, with a maximum inertia of 0.7kg-m2 for advanced strength trainers/weightlifters/powerlifters.

Variable resistance

Flywheel training offers many advantages over traditional training, with variable resistance being a major factor. There is no limit to the kinetic energy you can generate with Exerfly equipment.

This means that you can always use a higher force and accelerate more. If you plateau you can use the motorized technology to boost the eccentric phase. Therefore, our equipment is suitable for all types of training- heavy strength training to rehabilitation- and users of different backgrounds and abilities.

The more inertia added to Exerfly equipment, the more force can be produced by the user, which can be recorded via the app.

Significant Gains in Muscle Mass

The results were impressive: significant quadriceps hypertrophy was detected during and after the training program. Increases in squat force and power were observed over the training program. Knee extensor MVIC significantly increased after training, but no changes were seen in knee flexor maximal voluntary isometric contraction force (MVIC).

Integrated Exerfly App

With the all-new Exerfly app, you can track athlete recovery with easy to interpret data- monitoring statistics such as speed, force, and power to see where users are improving, or need improvement.

With a wide variety of progress metrics available to you, you can make calculated decisions based on real-time feedback for each individual. The app provides the perfect link between training and results by helping users train with tools perfectly tailored towards their unique experience.

Hamstring injury reduction in Elite Soccer Players

A recent study evaluated whether a 10-week pre-season strength training programme emphasising eccentric overloading for the hamstring muscle group could affect the occurrence and severity of hamstring injuries during the subsequent competition season in elite male soccer players.

The study evaluated thirty players from two of the best premier-league division teams in Sweden. Results showed that the occurrence of hamstring strain injuries was clearly lower in the group that implemented hamstring-specific eccentric overload training. In addition, the same group showed significant increases in strength and speed.

These results indicate that the addition of specific preseason eccentric strength training would be beneficial both for injury prevention and performance enhancement.

The effects of Eccentric vs Concentric resistance training on muscle strength and mass in healthy adults

The aim of this systematic review was to determine if eccentric exercise is superior to concentric exercise in stimulating gains in muscle strength and mass.

Meta-analyzes showed that when eccentric exercise was performed at higher intensities compared with concentric training, total and eccentric strength increased significantly. However, compared with concentric training, strength gains after eccentric training appeared more specific in terms of velocity and mode of contraction.

Eccentric training performed at high intensities was shown to be more effective in promoting increases in muscle mass measured as muscle girth. In addition, eccentric training also showed a trend towards increased muscle cross-sectional area.

Flywheel training vs traditional weight training

With traditional weights, the resistance never changes. Take for example a bicep curl. Typically, you pull a weight from your thigh to your chest, and you feel resistance as the weight is coming up towards you.
But on the way down, you’re no longer pulling against gravity, so it feels easier to lower the weight back to your thighs. This means that the athlete misses out on training the eccentric phase of movement.
With Flywheel training, you’ll feel the resistance on the way up, and the way down. You use your force to spin the wheel, then to slow down the wheels momentum. This means that resistance is constantly adapting to your force, rep by rep.

How Exerfly works

Adapts to increasing fatigue

Because resistance is based directly on the force of the athlete, Exerfly seamlessly adapts to increasing fatigue.
Rehabilitation

Exerfly can also be used for rehabilitation and physiotherapy, as a safe way to build muscle with less risk of injury or re-injury.
Something for everyone

Whether elite training or recovering from injury, Exerfly is perfect for any stage of strength training.
Durability

Designed to be virtually unbreakable, all our equipment is built to last.
Unlimited possibilities

Exerfly supports a huge range of motion that includes horizontal, vertical, or diagonal movements in many different combinations.
Maximizing efficiency

With its compact design, Exerfly machines can fit just about anywhere, meaning you can train right from the corner of your lounge.

Scientific Studies

Scientific research on flywheel training

Scientific Studies

With years of scientific research behind it, Flywheel training has been shown to produce incredible results in terms of strength and power increases.

A meta-analysis was conducted across 20 studies, aimed to identify the effects of Flywheel training on multiple strength-related variables affecting athletic performance. It found that during a period of 4-24 weeks, Flywheel training showed statistically significant increases in all strength aspects. You can read the full study here .

Vern Gambetta

Vern is currently is the Director of Gambetta Sports Training Systems. He has been the a conditioning coach for several teams in Major League Soccer as well as the conditioning consultant to the US Men’s World Cup Soccer team. Vern is the former Director of Conditioning for the Chicago White Sox and Director of Athletic Development for the New York Mets. Vern is recognized internationally as an expert in training.

Exerfly is my equipment of choice in flywheel training technology. The equipment is versatile and easy to use. I have found the rack mounted unity system especially effective in my work with throwers, volleyball players and swimmers. A very versatile tool.

Xavier Roy Ph.D.

Owner of XR Performance, Strength & Conditioning Coach

With the Exerfly Portable, athletes can get the benefits of eccentric training pretty much anywhere. Easy to assemble and to carry to the training area, the exercises performed using the Exerfly can now be done as part of an integrated athletic development training session. It’s now easier to integrate resistance training with the training of sports skills.
Personally, for someone with a history of knee injuries, using the Exerfly portable on a regular basis allows me to train the lower extremities more frequently and in a way that is easier on my joints. Squatting using the Exerfly provides me with a good strength stimulus to assure proper knee function.
I have implemented flywheel training very progressively at the beginning of training programmes of athletes I work with. During the general preparation phase, flywheel training allows us to easily overload the eccentric phase and increase muscle strength without relying on the larger loads of traditional exercises like barbell back squats for example.
The Exerfly team has been great in answering the many questions I had about the technology and suggesting the best way to use their technology according to my own coaching context and needs.

Christian Vassallo

Performance Director at TRAAINER previous Strength & Conditioning at Arsenal FC

The Exerfly equipment offered us a dynamic, versatile and practical method of implementing inertial flywheel training with our athletes. In addition, it added another layer to our programming and increased buy-in with athletes who had not come from a traditional S&C background. In our specific case, we used the Exerfly to target the often neglected frontal and transverse planes during our programming, which is difficult to achieve with barbells and dumbbells. This included tissue conditioning around hip adduction and flexion and rotary trunk work.

Dejan was exceptional to work with from beginning to end. Highly personable, excellent product knowledge and willingness to go above and beyond at short notice. I would highly recommend Exerfly without hesitation.