SQUAT RACK

100122
 TABLE OF CONTENT

Page 2 ............................................................................................................................................. Table of content

Page 3 - 4 .................................................................................................................................. Safety Instructions

Page 5 ................................................................................................................................. Technical data overview

Page 6 ......................................................................................................................................................... Parts list

Page 7-11 ..................................................................................................................................... Assembling steps

Page 12 ............................................................................................................... Cleaning/Maintenance/Disposal

Page 13 ......................................................................................................................................................... Warranty

Page 14-15 .............................................................................................................................. Training information

Page 16 ................................................................................................................................... Warm-Up/Stretching

Page 17 .............................................................................................................................................................. Notes

2
 IMPORTANT INFORMATION
AND SAFETY INSTRUCTIONS

General information

Please ensure that all persons using the device have read and understood the assembly and operating
instructions. The assembly and operating instructions must be regarded as part of the product and kept
in a safe place so that they can be referred to at any time if necessary. Ensure that the safety and main-
tenanceinstructions are followed exactly. Any use that deviates from these instructions may result in
damage tohealth, accidents or damage to the device, for which the manufacturer and distributor cannot
accept any liability.

Personal safety

Before starting to use the device, you should consult your family doctor to determine whether the
training is suitable for you from a health point of view. This applies especially to people who have a
hereditary predisposition to high blood pressure or heart disease, smoke, have high cholesterol
levels, are overweight and/or have not exercised regularly in the last year. If you are on medication
that affects your heart rate, medical advice is absolutely essential. Please also note that excessive
exercise can seriously jeopardize your health. If you experience any signs of weakness, nausea,
dizziness, pain, shortness of breath or other abnormal symptoms during training, please stop training
immediately and consult a doctor in case of emergency.

As a general rule, sports equipment is not a toy. Unless otherwise described, the equipment may only
be used by one person at a time for training. It may therefore only be used as intended and by
appropriately informed and instructed persons. Persons such as children, invalids, physically and
mentally impaired persons should only use the device in the presence of another person who can
provide assistance and guidance. Suitable measures should be taken to prevent unsupervised
children from using the device. It must be ensured that the user and other persons never move or
stand with any parts of their body in the area of moving parts.

3
 IMPORTANT INFORMATION
AND SAFETY INSTRUCTIONS

Training clothes and shoes suitable for fitness training with the device must be worn. The clothing
must be such that it cannot get caught in the device during training due to its shape (e.g. length).
The training shoes should be chosen to match the training equipment, basically give the foot a firm
grip and have a non-slip sole.

Assembly

Check that all parts and tools listed in the parts list are present. Please keep in mind that some
parts may be pre-assembled. Keep children and animals away from the assembly area during
assembly. Tools, packaging materials (e.g. foil) or small parts may pose a risk of injury or
suffocation. Also make sure that you have enough space to move around during assembly.
Beforeusing the device for the first time and at regular intervals, check the tightness of all screws,
nuts and other connections to ensure the safe operating condition of the device.

Location

Set up the device in a flat, stable and dry place. Uneven surfaces can be compensated by adjustable
parts of the device, if available. To protect sensitive surfaces against pressure marks and dirt, we
recommend placing a floor protection mat underneath. Please also remove all objects within the
required training radius before starting training. Use outdoors or in rooms with increased humidity is
not permitted.

4
 ÜBERSICHT TECHNISCHE
TECHNICAL DATA
DATEN
OVERVIEW

MAX. BELASTBARKEIT: 500 KG

Max. Load: 500 kg

5
5
 PARTS LIST

6
 ASSEMBLING STEPS
ASSEMBLING STEPS

1.
1.

7
 ASSEMBLING STEPS

2.

M1
0
10
10
M1
0*
65

8
 ASSEMBLING STEPS

3.

9
 ASSEMBLING STEPS

3.4.

10
 ASSEMBLING STEPS
ASSEMBLING STEPS

4.
5.

11
10
 CLEANING/
MAINTENANCE/DISPOSAL

Cleaning

Please use only a slightly damp cloth for cleaning. Attention! Never use gasoline, thinner or other
aggressive cleaning products to clean the surface, as this may cause damage. The device is only
suitable for private home and for indoor use. Keep the device clean and moisture away from the
device. Damage caused by body sweat or other liquids is not covered by the warranty under any
circumstances.

Maintenance

We recommend checking the screws and moving parts at regular intervals. The device may only be
used for training if it is working properly. For possible repairs or needed spare parts, please
contact our customer service. WARNING: The device may only be used after it has been
successfully repaired.

Disposal

In the interest of the environment, do not dispose of the packaging materials, empty batteries and
parts of the device with the household waste, but throw them into the designated collection
containers or hand them in at suitable collection points. Observe the currently valid regulations.

12
 WARRANTY

The warranty is 24 months, applies to new goods at first purchase and begins with the invoice or
delivery date. During the warranty period, any defects will be repaired free of charge. If you find a
defect, you are obliged to report it immediately to the seller. It is at the discretion of the seller to
fulfill the warranty by sending spare parts or replacement. In case of shipment of spare parts, the
seller has the right to replace without loss of warranty. Repair at the place of installation is excluded.
Devices for home use are not suitable for commercial or industrial use. Violation in the use will result
in warranty reduction or loss. Warranty coverage applies only to defects in materials or workmanship.
Wear parts or damage caused by misuse or improper handling, use of force and interventions made
without prior consultation with our service department will void the warranty. If possible, please keep
the original packaging for the duration of the warranty period in order to adequately protect the goods
in the event of a return and do not send any goods carriage forward to our address. A claim under
warranty does not result in an extension of the warranty period. Claims for compensation for damage
that may occur outside the device (unless liability is mandatory regulated by law) are excluded.

Manufacturer:

Gorilla Sports GmbH

Nordring 80
64521 Groß-Gerau

Here you can find an overview of our international partners:

www.gorillasports.eu.

13
 TRAINING INFORMATION

Training preparations

Before you start training, not only must the training equipment be in perfect condition, but you or your
body should also be ready for training. Therefore, if you have not done any strength/endurance training
for a long time, you should always consult your family doctor before starting your training and carry out a
fitness check-up. Please also discuss your training goals with your doctor; he or she can certainly give
you valuable tips and information. In particular, this applies to people over 35 years of age, people who
are overweight and/or have problems with the cardiovascular system.

Workout planning

The be-all and end-all for effective, goal-oriented, but also motivating training is planning your workouts.
Therefore, plan your fitness training into your normal daily routine as a fixed component. Unplanned
training can quickly become a disruptive factor, or be postponed indefinitely for another task. Plan your
workout for the long term, for months at a time, and not just from day to day or week to week. Training
planning also includes providing sufficient motivation during the workout. Music is ideal for this. Also
provide training rewards. Set realistic goals, such as losing 1 kg in four weeks, increasing your training
weight by 10 kg in six weeks, or similar. When your goals are achieved, reward yourself!

Training frequency

Experts recommend doing endurance/strength training 3 to 4 days a week. Certainly, the more often you
train, the faster you will reach your training goal. However, when planning your workout, make sure to
take sufficient breaks from training to give your body enough time to recover and regenerate. You should-
take at least one day off after each training session.

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 TRAINING INFORMATION

Hydration

Sufficient fluid intake is essential before and during training. During a training session of 60 minutes, it
is quite possible to lose up to 0.5 liters of fluid. To compensate for this fluid loss, apple spritzer in amix-
ing ratio of one-third apple juice and two-thirds mineral water is ideal, as it contains and replacesall the
electrolytes and minerals that the body loses through sweat. 30 minutes before the start of your training
session you should drink about 330 ml. Ensure a balanced fluid intake during your workout.

Warm-Up

Complete a warm-up before each training session. Warm up your body by 5 - 7 minutes before the actual
training session at low load with skipping rope, cross trainer or similar. This is the best way to prepare
yourself for the upcoming workout.

Cool-Down

Never stop training immediately after finishing your actual training program. Let your training, similar to
the warm-up phase still 5 - 7 minutes at low load on an exercise bike, cross trainer, etc. loosely run out.
Afterwards, you should always stretch your muscles well.

15
 WARM-UP/STRETCHING

Thighs
Support yourself with your right hand against a wall or your exercise
equipment. Lift the left foot backward and hold it with the left hand. The knee
points straight down. Now pull your thigh back until you feel a slight stretchin
the muscle. Hold this position for 15 - 20 seconds. Slowly release your foot and
slowly put the leg down again. Now repeat this exercise with the right leg.

Legs and lower back

Sit on the floor with your legs stretched out.

Try to grasp the tops of your feet with both hands, stretching your arms and
bending your upper body slightly forward.
Hold this position for 15 to 20 seconds. Release the tops of your feet and slowly
and steadily straighten your upper body.

Triceps and shoulder

Reach behind your head to your right shoulder with your left hand and
pull on your left elbow with your right hand until you feel a slight tug.
Hold this position for 15-20 seconds.
Now repeat this exercise with the right hand.

Upper body

Bring your extended left arm past your right arm at shoulder level and pull on
your left upper arm with your right hand until you feel a slight tug.
Hold this position for 15-20 seconds.
Now repeat this exercise with your right hand.

16
 NOTES

17
NORDRING 80, 64521 GROß-GERAU
WWW.GORILLASPORTS.EU