Transcript
BAT HANDLE RESISTANCE TRAINER
INSTRUCTION MANUAL AND EXERCISE GUIDE
WARNING: PLEASE READ! » Never release the Power Handle™ band while under tension. Sudden release will cause the band to snap unpredictably and may potentially cause significant injury, disfigurement or death. To avoid strangulation, keep away from small children.
BEFORE YOU BEGIN: » Make sure you have all of the Power Handle components. Please contact SKLZ customer service toll free at 877-225-7275 x128 if you are missing anything. » Read all setup and usage instructions carefully. » Always consult your physician/general practitioner before performing any physical activity. » Recommended for athletes over 14 years old. Athletes under 18 years of age should use under strict adult supervision. » Always check equipment for worn or damaged parts before use. If any defects are found do not use product. CAUTION—THIS PRODUCT CONTAINS LATEX. If you have allergies to latex, do not use this product.
//// POWER HANDLE™: PARTS & SET UP
« Durable elastic band « Door anchor « Fence anchor
« Aluminum bat handle HOW TO SET UP YOUR POWER HANDLE » Secure to a fence or door DOOR ANCHORING »E nsure the door anchor is on the strong side of the door.
The strong side of the door is the side that closes toward you. (See DOOR ANCHOR image to the right for reference)
»B efore pulling the door closed, hang WARNING CARD! on the opposite side of the door.
» Pull the door closed to secure the door anchors
Door Anchor
Fence Anchor
//// POWER HANDLE™: REPS AND SETS REPS AND SETS: A GENERAL GUIDELINE Reps and sets are a way to track progress with your training. This is a general guide. Programs will vary depending on your specific needs, goals, off-season or in-season, experience, etc. AS A GENERAL GUIDELINE TO START: » 8-10 repetitions for 2-3 sets when training for strength (moderate to heavy resistance with focus on proper form and control) »4 -6 repetitions for 3-5 sets when training for power (moderate resistance with increase in speed of movement) (Resistance can be increased by increasing distance from the anchor point. Do not extend band more than twice it’s resting length)
PROPER FORM When trying movements for the first time, use less resistance with the goal of being able to perform all movements without breaking form. Do not push through or ignore aches and pains as you perform any movement. PROGRESSIVE RESISTANCE Progressive resistance is a concept that states you should be able to lift more weight or do more repetitions each time you perform an exercise. As you progress through any training phase, increase the resistance when your prescribed repetitions decrease. When the prescribed repetitions increase, decrease the resistance accordingly. You may also need to adjust your repetitions, sets, and resistance if you are not seeing ADDITIONAL EXERCISES: improvements in your goals. Visit SKLZ.com for in-depth training and product videos.
//// POWER HANDLE™: EXERCISES
WRIST / FOREARM STRENGTH I SUPINATION / PRONATION Exercise STEPS: STEP 1 – Attach the SKLZ Power Handle to an anchor point at chest height. Stand holding the end of the Power Handle in one hand with your elbow bent 90 degrees, palm facing toward you, and perpendicular to the anchor point. STEP 2 – Keep your elbow at your side. Rotate your palm until it faces the floor. STEP 3 – Reverse directions to rotate your palm toward the sky. STEP 4 – Complete the set on one side before repeating with the other arm. STEP 5 – Face the opposite direction and perform the movement with each arm.
TRAINING TIP: Keep your elbow stationary. The only movement should come from your wrist and forearm.
FEEL IT: Working your forearms. SKLZ.com
//// POWER HANDLE™: EXERCISES
WRIST / FOREARM STRENGTH II ULNAR DEVIATION Exercise STEPS: STEP 1 – Attach the SKLZ Power Handle to a high anchor point. Stand holding the end of the Power Handle in one hand with your palm facing toward you, arm at your side and facing the anchor point. STEP 2 – Keep your elbow straight and move only at the wrist. Rotate the Power Handle toward the sky. STEP 3 – Control your return to the starting position. STEP 4 – Complete the set on one side before repeating with the other arm.
TRAINING TIP: Keep your elbow stationary. The only movement should come from your wrist.
FEEL IT: Working your forearms.
//// POWER HANDLE™: EXERCISES
WRIST / FOREARM STRENGTH III RADIAL DEVIATION Exercise STEPS: STEP 1 – Attach the SKLZ Power Handle to a high anchor point. Stand holding the end of the Power Handle in one hand with your arm at your side, palm facing toward you and facing away from the anchor point. STEP 2 – K eep your elbow straight and rotate the end of the Power Handle toward the sky by moving only your wrist. STEP 3 – Control your return to the starting position. STEP 4 – Complete the set on one side before repeating with the other arm.
TRAINING TIP: Keep your elbow stationary. The only movement should come from your wrist.
FEEL IT: Working your forearms. SKLZ.com
//// POWER HANDLE™: EXERCISES
ROTATIONAL CHOP Exercise STEPS: STEP 1 – Attach the SKLZ Power Handle to a high anchor point. Hold the Power Handle with both hands. Stand perpendicular to the anchor point in your Power Swing stance. STEP 2 – In one continuous motion, turn and drive your hips as you rotate away from the anchor point. Focus your hands in a straight line at contact point of your swing. STEP 3 – Reverse the movement to return to the starting position. STEP 4 – Complete the set on one side before repeating on the other side.
TRAINING TIP: Turn your hips toward and away from the anchor point with each repetition.
FEEL IT: Working your shoulders, triceps, hips, and torso.
//// POWER HANDLE™: EXERCISES
ONE ARM ROTATIONAL CHOP Exercise STEPS: STEP 1 – A ttach the SKLZ Power Handle to a high anchor point. Hold the Power Handle in your outside hand. Stand perpendicular to the anchor point with your feet slightly wider than shoulder width apart. STEP 2 – R otate your hips and shoulders toward the anchor point. STEP 3 – In one continuous motion, turn and drive your hips as you rotate away from the anchor point. Continue the momentum by pushing the Power Handle down and away from your body. STEP 4 – R everse the movement to return to the starting position. STEP 5 – C omplete the set on one side before repeating on the other side.
TRAINING TIP: Keep your elbow stationary. The only movement should come from your wrist.
FEEL IT: Working your forearms. SKLZ.com
BAT HANDLE RESISTANCE TRAINER DO YOU HAVE A WINNING SPORTS PRODUCT OR IDEA? Visit our website to learn how to submit a product application for consideration. It may become our next winning product!
SKLZ.com 90-DAY LIMITED WARRANTY – POWER HANDLE™ Pro Performance Sports (PPS) warrants to the original consumer purchaser of any PPS product it manufactures that the product will be free of defects in materials or workmanship for 90 days (unless specified in alternate warranties) from the date of purchase. If defective and purchased from a retail store, return the product along with receipt to the retail store where the product was purchased. If the item was purchased from PPS, return the product along with proof of the date of purchase (i.e. the packing slip) postage prepaid to the address below for replacement consideration: Pro Performance Sports :: 5823 Newton Drive :: Carlsbad, CA 92008 :: Attn: Returns This warranty does not cover damages resulting from accident, misuse, abuse or lost merchandise. Only valid in the USA. All returns sent to PPS require a Return Merchandise Authorization number (RMA). For returns to PPS and for all other Customer Service inquiries, please call toll free: 1-877-225-7275
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Made in China. ©2011 SKLZ. All rights reserved. Unauthorized duplication is a violation of applicable laws. SKLZ brand and designs are trademarks of Pro Performance Sports, LLC.
OPEN DOOR EXERCISE IN PROGRESS
DO NOT
BAT HANDLE RESISTANCE TRAINER
WARNING CARD!
WARNING CARD!
BAT HANDLE RESISTANCE TRAINER
DO NOT OPEN DOOR EXERCISE IN PROGRESS
