HG09374 - Training rope CRIVIT - Free user manual and instructions

Product type	Training rope
Brand	Crivit
Model	HG09374
Total length	Approx. 10 m
Handle length	Approx. 18 cm
Handle diameter	Approx. 3 cm
Weight	Approx. 5.6 kg
Intended use	Strength training, endurance, coordination training, private outdoor use
Minimum age	14 years (not recommended for children)
Prohibitions	Do not use for lifting/carrying loads, as a climbing rope or tug-of-war game
Safety instructions	Check before each use, do not use if damaged, maintain a safety distance of 5 m
Cleaning	With a dry, lint-free cloth, no abrasive cleaners
Storage	In a dry place at room temperature, protected from sunlight and moisture
Warranty period	3 years
IAN reference	380976_2110
Customer service France	Tel.: [phone], email: [e-mail]
Customer service Belgium	Tel.: [phone], email: [e-mail]
Delivery contents	1 training rope, 1 instruction manual

Frequently Asked Questions - HG09374 CRIVIT

How to attach the training rope?

Wrap the rope several times around a solid attachment point (e.g., a tree). Make sure both ends are of equal length and that the support can withstand the training forces.

What exercises can I do with this rope?

The manual describes several exercises: undulating movement, circular movement, slam, jumping jack, etc. Illustrations in the manual.

What safety precautions should be observed?

Read the entire instruction manual before use. Never leave children unattended. Never wrap the rope around the neck. Maintain a distance of 5 m around you.

How to clean and maintain the rope?

Use a dry, lint-free cloth to wipe off dirt. Do not use abrasive cleaners. Store it in a dry place.

What is the weight of the training rope?

Approx. 5.6 kg.

Can the rope be used as a climbing rope?

No, it is strictly forbidden to use it as a climbing rope. It is designed only for ground training.

Can I use the rope for a tug-of-war game?

No, that is prohibited. The rope is not designed for this type of strain.

What is the warranty period?

The warranty is 3 years from the date of purchase. Keep the receipt.

How to claim the warranty?

Contact customer service by phone or email. Send the defective product with proof of purchase and a description of the defect.

From what age can this rope be used?

This product is not suitable for children under 14 years. It should be used only by adults.

USER MANUAL HG09374 CRIVIT

TRAININGSSEIL / BATTLE ROPE / CORDE D'ENTRAÎNEMENT

DE AT CH

TRAININGSSEIL

Operation and safety notes

NL BE

TRAININGSTOUW

GB / IE Operation and safety notes Page 14

Illustration of a coiled black pipe with concentric rings and a central rod, no text or symbols present.

Illustration of a rope knot being twisted around a tree stump, showing rope routing and rotational motion (no text or symbols)

Illustration of a woman stretching with a rope, no text or symbols present

Illustration of a woman pulling a rope with motion arrows indicating movement (no text or symbols)

Illustration of a person pulling a rope, no text or symbols present

Illustration of a woman performing a rope-winding exercise (no text or symbols)

Intended use......Page 15

Technical data Page 15

Scope of delivery Page 15

Safety notes....Page 15

General training tips....Page 16

Warming up....Page 16

Using the battle rope....Page 17

Securing the battle rope Page 17

Holding the battle rope....Page 17

Exercises Page 17

Stretching Page 20

Cleaning, maintenance and storage......Page 20

Disposal Page 20

Warranty Page 20

Warranty claim procedure....Page 20

Service Page 21

Battle Rope

- Introduction

We congratulate you on the purchase of your new product. You have chosen a high quality product. Familiarise yourself with the product before using it for the first time. In addition, please carefully refer to the operating instructions and the safety advice below. Only use the product as instructed and only for the indicated field of application. Keep these instructions in a safe place. If you pass the product on to anyone else, please ensure that you also pass on all the documentation with it.

Intendeduse

This product is solely intended for strength, endurance and coordination training. It is only intended for private use, outdoors, and is not suitable for medical or commercial purposes. The product is not suitable for children under 14 years of age.

●Technicaldata

Dimensions: total length: approx. 10 m; handle length: approx. 18 cm diameter (handle): approx. 3 cm

Weight: approx. 5.6 kg

- Scope of delivery

1 battle rope

1 set of instructions for use

Not suitable for for lifting/carrying loads!

Not suitable for use as a climbing rope!

Do not use for tug-of-war!

Safety notes

PLEASE READ THE INSTRUCTIONS PRIOR TO USE! PLEASE KEEP THE INSTRUCTIONS FOR USE IN A SAFE PLACE!

DANG RIVONING!

LIFE AND RISK OF ACCIDENTS FOR INFANTS AND CHILDREN!

Never leave children unsupervised with the packaging material. The packaging material poses a suffocation hazard. Children frequently underestimate the dangers. Always keep children away from the product.

CAUTION! RISK OF INJURY! Keep the product out of reach of children. This product is not a toy! This product must not be used by children.

• Keep children and other unauthorised persons away from the product. This product is only intended for adult use. Parents and other supervising persons should be aware of their responsibility, as, due to children's natural urge to play and experiment, situations and behaviours should be expected for which the product is not designed.
  ■ Store out of the reach of children when not in use. In order to rule out the risk of injury, children must not be within reach of the product during training.
  In particular, make children aware that this product is not a toy.
  ■ Never wrap the product around the head, neck or chest! Risk of strangulation!

CAUTION! RISK OF INJURY!

Before training for the first time, have a doctor perform a general check-up and have any cardiac, circulatory or orthopaedic problems checked. Immediately stop the training session and consult a doctor if you feel any pain or do not feel well.

■ Always remember to warm up before training and train in accordance with your current abilities. Excessive strain and exercises which are too intense may cause serious injuries. If you experience pain, weakness or fatigue, stop training immediately and contact a doctor.
Pay attention to your body's signals. Incorrect or excessive exercise can damage your health. During exercise, if you ever feel pain, tightness in the chest, irregular heartbeat, extreme shortness of breath, dizziness or lightheadedness, stop exercising immediately and consult your physician.
■ Pregnant women should only undertake training after consulting their doctor.
- Check the product for damage and / or wear and tear before using it.
- Do not use the product if it is damaged.
- Do not use the product to hit or push people, animals, objects, etc.
- Do not use the product near steps or ledges.
■ Never use the product near open fire or ovens.
■ Store the product in a dry location after use. Do not leave the product unattended.
■ Safe training requires ample room. Keep a least 5 m around you and the product clear whilst training (Fig. K).
■ Wear suitable clothing and footwear with non-slip soles whilst training.
■ Only use the product on a flat, non-slip surface.
■ Never use the product as a climbing rope.
- Do not use the product for other purposes, e.g. as a tether, towrope or similar.
- Do not use the product to play tug of war.
This product is not suitable for hoisting or carrying loads.
The product may only be used by one person at a time.

Danger due to wear

• Only use the product if it is in perfect condition. Check the product for damage or wear before every use. The safety of the product can only be guaranteed if it is regularly checked for damage and wear. Discontinue use if damaged.
• Protect the product from extreme temperatures, direct sunlight and moisture during storage. Improper storage and use of the product may

cause early premature wear, which can result in injuries.

Risk of property damage!

Before using the product, ensure the ground you are training on can withstand the stress and impact from the product.

- General training tips

The following exercises only represent a selection. You can find further exercises in the relevant literature.

■ Warm up properly before each training session and end each session gradually.
■ Do not train if you feel ill or unwell.
- Pay attention to correct posture whilst completing the exercises.
If possible, allow an experienced physiotherapist to show you the correct execution of the exercises the first time.
As a beginner, never train with excessive strain. Slowly increase the training intensity.
■ Perform all exercises steadily, not in a fast or jerky manner.
■ Make sure to breathe evenly. Breathe out when exerting effort and in when releasing.
■ Only perform the exercises for as long as you feel comfortable, or for as long as you can perform the exercise correctly.
Take a sufficient rest between the exercises and drink enough.
■ Wear comfortable sports clothing and trainers.
■ Decide the frequency and intensity of the exercises yourself. Begin slowly with 2 to 3 training sessions per week, each lasting 10 minutes, and gradually increase the frequency and intensity of the exercises. The more often and regularly you carry out the exercises, the fitter and better you will feel.

●Warmingup

Before each training session, take sufficient time to warm up your muscles. The following exercises only represent a selection. You can find further

exercises in the relevant literature. It is recommended that you repeat each exercise 2 - 3 times.

Warming up your head and neck muscles:

☐ Turn your head slowly to the left and to the right. Repeat 4 to 5 times.
☐ Then make slow circles with your head, first in one direction and then in the other.

Warming up your arm and shoulder muscles:

☐ Cross your hands behind your back and carefully move them upwards. When doing so, bend your upper body forward to warm up the muscles.
☐ Circle both your shoulders forwards at the same time. Change direction after one minute.
☐ Draw your shoulders up towards your ears and then let your shoulders drop again.
☐ Circle your left and right arms forwards alternately, then after one minute go backwards.

Important: Continue to breathe comfortably throughout.

Warming up your leg muscles:

☐ Stand on one leg and lift the other leg with your knee bent approx. 20 cm off the ground.
☐ First circle the lifted foot in one direction, and then change this after a few seconds.
☐ Now repeat this exercise with the other leg.
☐ Lift your legs in turn and take several steps on the spot. Only lift your leg as far as you can whilst still maintaining your balance.

- Using the battle rope

Securing the battle rope

- Wrap the battle rope several times around an anchor.

Note: Attachment to a tree is only one option.

- Ensure the ends of the battle rope are of equal length and the selected anchor can withstand the forces of training.

● Holding the battle rope

There are two options for holding the battle rope (Fig. B).

Grip A:

☐ Grab the ends of the battle rope from above, thumb toward the battle rope, and keep your hands parallel to the ground.

Grip B:

☐ Grab the ends of the battle rope from below, thumb toward the body. Hold the ends of the battle rope up, perpendicular to the ground.

Note: Please grip the ends of the rope firmly through out the exercise.

●Exercises

Wave (alternating) (Fig. C)

☐ Hold the battle rope with grip A (Fig. B).

Starting position:

☐ Stand with the feet hip width apart.
☐ Hold both ends of the battle rope. Be sure to keep your arms slightly bent at the side of your body.
☐ Keep a slight bend in your hips and knees. Be sure to keep the back straight and lean your upper body slightly forward.

End position:

☐ Tighten your arm and abdominal muscles and glutes.
Now alternate flicking your arms to a 90° angle to make a wave with the battle rope. Simultaneously flick the respective other arm down.
□ Move your arms in a steady rhythm.

Note: The wave in the battle rope comes from your forearms. Keep the back straight, shoulders down and upper arms next to the body throughout the exercise. Keep breathing comfortably and evenly.

☐ Perform three sets of 10 to 15 reps of this exercise.

Sidestep wave (Fig. D)

☐ Hold the battle rope with grip A (Fig. B).

Starting position:

☐ Stand with the feet hip width apart, knees slightly bent.

☐ Hold both ends of the battle rope. Be sure to keep your arms slightly bent at the side of your body.

End position:

☐ Tighten your arm and abdominal muscles and glutes.
Now alternate flicking your arms to a 90° angle to make a wave with the battle rope. Simultaneously flick the respective other arm down.
□ Move your arms in a steady rhythm.

Note: The wave in the battle rope comes from your forearms. Keep the back straight, shoulders down and upper arms next to the body throughout the exercise. Keep breathing comfortably and evenly.

Now take two large sideways steps starting with the right leg and follow with the left leg. Simultaneously move the arms (wave) steadily.
Now switch directions and take two large side steps to the left. The right leg follows the left. Simultaneously move the arms (wave) steadily.
☐ Perform three sets of 10 to 15 reps of this exercise.

Hint: For a more intense exercise, you can increase the speed of the movement and bend your knees more.

Lunge slam (Fig. E)

☐ Hold the battle rope with grip A (Fig. B).

Starting position:

☐ Stand with the feet hip width apart.
☐ Hold both ends of the battle rope. Be sure to keep your arms slightly bent at the side of your body.

End position:

☐ Tighten your arm and abdominal muscles and glutes.
Now alternate flicking your arms to a 90° angle to make a wave with the battle rope. Simultaneously flick the respective other arm down.
□ Move your arms in a steady rhythm.

Note: The wave in the battle rope comes from your forearms. Keep the back straight, shoulders down and upper arms next to the body throughout the exercise. Keep breathing comfortably and evenly.

Now simultaneously lunge forward with the right leg. Do not allow the back leg to touch the ground. Keep the pelvis straight. Continue moving the arms in a steady rhythm.
☐ Hold the position briefly and return to the starting position. Continue moving the arms (wave) in a steady rhythm.
Now lunge forward with the left leg. Do not allow the back leg to touch the ground. Keep the pelvis straight. Continue moving the arms (wave) in a steady rhythm.
☐ Hold the position briefly and return to the starting position.
☐ Perform three sets of 10 to 15 reps of this exercise.

Hint: To increase the intensity of the exercise you can increase the speed of the movement.

Circles (Fig. F)

☐ Hold the battle rope with grip B (Fig. B).

Starting position:

☐ Stand with the feet hip width apart, knees slightly bent.
☐ Hold both ends of the battle rope. Be sure to keep your arms next to your body.

End position:

☐ Tighten your arm and abdominal muscles and glutes.
☐ Raise your arms to chest height and cross your arms.
□ Move your arms in a steady rhythm.

Note: Be sure to keep the back straight and shoulders down throughout the exercise. Keep breathing comfortably and evenly.

☐ Switch directions and move both ends of the battle rope in an outward circle from the middle.
□ Move your arms in a steady rhythm.
☐ Perform three sets of 10 to 15 reps per side of this exercise.

Hint: For a more intense exercise, you can increase the speed of the movement and bend your knees more.

Lateral wave (Fig. G)

☐ Hold the battle rope with grip A (Fig. B).

Starting position:

☐ Stand with the feet hip width apart, knees slightly bent.

☐ Hold both ends of the battle rope. Keep the arms in front of your body at hip height.

End position:

☐ Tighten your arm and abdominal muscles and glutes.
□ Simultaneously swing both arms to the right, then to the left.
☐ Perform this exercise in a steady rhythm so that your arms make a wave with the battle rope.

Note: Try not to follow through with your body with this exercise and place weight on both sides equally to keep the tension in the abdominal muscles and glutes.

Be sure to keep your back straight throughout the exercise. Keep breathing comfortably and evenly.

☐ Perform three sets of 10 to 15 reps per side of this exercise.

Hint: To increase the intensity of the exercise you can increase the speed of the movement.

Lateral slam (Fig. H)

☐ Hold the battle rope with grip A (Fig. B).

Starting position:

☐ Stand with the feet hip width apart, knees slightly bent.
☐ Hold the ends of the battle rope with both hands, staggered one behind the other. Keep the arms in front of your body at hip height.

End position:

☐ Tighten your arm and abdominal muscles and glutes.
☐ Raise the battle rope and swing the arms to the right, then to the left. Your arms move in a half circle. Slam the battle rope slam into the ground as hard as you can.
□ Move your arms in a steady rhythm.

Note: Keep your back straight throughout the exercise. Keep breathing comfortably and evenly.

☐ Perform three sets of 10 to 15 reps of this exercise.

Hint: To increase the intensity of the exercise you can increase the speed of the movement.

Power slam (Fig. I)

☐ Hold the battle rope with grip A (Fig. B).

Starting position:

☐ Stand with the feet hip width apart, knees slightly bent.
☐ Hold both ends of the battle rope. Be sure to keep your arms next to your body.

End position:

☐ Tighten your arm and abdominal muscles and glutes.
☐ Lift the battle rope and raise your arms high above your head. Extend the entire body upward.
☐ Squat and slam the battle rope into the ground as hard as you can.

Keep your body tense.

☐ Perform this exercise in a steady rhythm so that your arms make a wave with the battle rope.
Note: Keep your back straight throughout the exercise. Keep breathing comfortably and evenly.
☐ Perform three sets of 15 to 20 reps of this exercise.

Hint: To increase the intensity of the exercise you can increase the speed of the movement.

Jumping jacks (Fig. J)

☐ Hold the battle rope with grip A (Fig. B).

Starting position:

☐ Stand with the feet hip width apart, knees slightly bent.
☐ Hold both ends of the battle rope. Be sure to keep your arms next to your body.

End position:

☐ Tighten your arm and abdominal muscles and glutes.
☐ Raise both arms to the side and far above your head, holding the rope. Simultaneously jump to spread your legs wide. Stretch the entire body.
☐ Jump to close your legs, lowering the arms with the rope at the side of the body.
☐ Perform this exercise in a steady rhythm so that your arms make a wave with the battle rope.

Note: Keep your back straight throughout the exercise. Keep breathing comfortably and evenly.

☐ Perform three sets of 15 to 20 reps of this exercise.

Hint: To increase the intensity of the exercise you can increase the speed of the movement.

●Stretching

The following exercises only represent a selection. You can find further exercises in the relevant literature. It is recommended that you perform the respective exercises 3 times on each side for 15 - 30 seconds.

Stretching your head and neck muscles:

☐ Stand in a relaxed position. Gently pull your head first to the left, then to the right using one hand. This exercise stretches the sides of your neck.

Stretching your arm and shoulder muscles:

☐ Stand upright with your knees slightly bent.
☐ Guide your right arm behind your head until your right hand is between your shoulder blades.
☐ Grab your right elbow with your left hand and pull it back.
☐ Change sides and repeat the exercise.

Stretching your leg muscles:

☐ Stand upright and lift one foot off the ground.
☐ Slowly circle it, first in one direction, then the other.
☐ Change feet after a while.

Important: Be sure to keep your thighs parallel next to one another. Push your pelvis forwards, keeping your upper body upright.

●Cleaning, maintenance and storage

• Do not use harsh or aggressive cleaning agents.
  ☐ Use a dry, lint-free cloth to clean and care for this product.
  ☐ Remove any stubborn dirt using a moist cloth.
  Store the product in a dry location at room temperature when not in use.

●Disposal

The packaging is made entirely of recyclable materials, which you may dispose of at local recycling facilities.

Contact your local refuse disposal authority for more details of how to dispose of your worn-out product.

- Warranty

The product has been manufactured to strict quality guidelines and meticulously examined before delivery. In the event of product defects you have legal rights against the retailer of this product. Your legal rights are not limited in any way by our warranty detailed below.

The warranty for this product is 3 years from the date of purchase. The warranty period begins on the date of purchase. Please keep the original sales receipt in a safe location. This document is required as your proof of purchase.

Should this product show any fault in materials or manufacture within 3 years from the date of purchase, we will repair or replace it – at our choice – free of charge to you. This warranty becomes void if the product has been damaged, or used or maintained improperly.

The warranty applies to defects in material or manufacture. This warranty does not cover product parts subject to normal wear, thus possibly considered consumables (e.g. batteries) or for damage to fragile parts, e.g. switches, rechargeable batteries or glass parts.

- Warranty claim procedure

To ensure quick processing of your case, please observe the following instructions:

Please have the till receipt and the item number (IAN 380976_2110) available as proof of purchase.

You will find the item number on the rating plate, an engraving on the front page of the instructions for use (bottom left), or as a sticker on the rear or bottom of the product.

If functional or other defects occur, please contact the service department listed either by telephone or by e-mail.

You can return a defective product to us free of charge to the service address that will be provided to you. Ensure that you enclose the proof of purchase (till receipt) and information about what the defect is and when it occurred.

Service

GB Service Great Britain

Tel.: [phone]

E-Mail: [e-mail]

IE Service Ireland

Tel.:[phone]

E-Mail: [e-mail]

Introduction......Page 23

⚠ WAARSCHUWING! VENSGEVAAR EN KANS OP ONGEVALLEN VOOR KLEU-

Pooblaščeni serviser:

OWIM GmbH & Co. KG

Stiftsbergstraße 1

74167 Neckarsulm

NEMČIJA

Illustration of a woman performing rope climbing and stretching exercises (no text or symbols)

Illustration of a woman performing two rope-lift exercises, showing body posture and motion direction (no text or symbols)

Illustration of a woman performing rope climbing motion, showing two sequential steps (no text or symbols)

Illustration of a woman pulling a rope with a hula, showing two sequential steps (no text or symbols)

Illustration of a woman stretching with a rope, no text or symbols present

Illustration of a person performing two different rope-lift exercises, showing posture and movement (no text or symbols)

Illustration of a woman stretching a rope, no text or symbols present

OWIM GmbH & Co. KG

Stiftsbergstraße 1

74167 Neckarsulm

GERMANY

Model-No.: HG09374

Version: 05 / 2022