WARNING!!!

Improper use may result in serious injury and/or death.

Use only as intended and as outlined in the following manual.

Thank you for your purchase of the Core Bomb RUNCLUB! Should you have any questions regarding the product, please contact our customer service department at info@corebomb.com. 

Please double check that product is not damaged in any way when removing from packaging and before each use. The polyurethane ball should be one solid piece without any cracks or splits. The stainless-steel bar should be straight without any bends, cuts, or holes. One end should have a welded cap to keep the ball from sliding off. The other end will have a flanged handle that can be securely screwed in. The quick release clip should also fit snuggly onto the bar.

The RUNCLUB is not meant to support your entire body weight. Use only when performing push-ups, planks, or other movements where either your hands or feet are grounded. Do not attempt to use this device as a typical balance board. Do not stand on the device at any time, nor attempt handstand push-ups. 

When using it as a mace/swinging club, make sure the ball is firmly against the welded cap end of the bar. The quick release clip should be snug up against the ball to prevent any sliding. The flanged end cap should also be screwed in tightly. If you’re having a difficult time maintaining a grip on the stainless-steel bar, we recommend you purchase an easy-add rubber grip from www.corebomb.com. You can also use a small amount of tape at the very end of the bar next to the flanged end cap. Do not use tape or any other sticky substance anywhere other than the very end of the bar or the ball will not be able to smoothly slide and roll as intended. 

If you add additional external weight to the bar when doing mace/club swings, do not add more than 10 pounds without purchasing a second quick release clip. You should double up the clips to make sure the weight is securely in place during overhead swings. 

Use a soft, damp cloth for regular cleaning. We recommend using the microfiber RUNCLUB towel that can be purchased at www.corebomb.com. Be sure to fully remove the ball and clean the inside from time to time. Keep free of dirt and other abrasive material as it can cause minor scratching. 

The RUNCLUB comes with a lifetime warranty for the stainless-steel bar including the flanged end cap and the polyurethane ball under normal use. The quick release clip comes with a 1-year warranty for personal use and 6-month warranty for commercial use. Additional clips can be purchased online at www.corebomb.com. Please note that the RUNCUB is not intended to be used as a demolition tool. It can be used for sledgehammer strikes only if the target object is soft and/or rubbery to absorb the impact (an old tire works great). Any warranty is null and void if used inappropriately.

 HOW TO USE:

Before using this product, make sure you are dressed appropriately with no loose-fitting clothing or any hanging jewelry or necklaces.  Be sure you have an open floor space with at least 10 square feet of room around you and a clear ceiling height of at least 10 feet when using indoors. Please keep children and pets away while in use, and only one person at a time should use the device.

Be sure to consult your physician before beginning any exercise program.

Plank Hold/Push-up: 

1. Move the quick release clip to the very end of the steel bar up against the flanged end cap. Lock it in place. Carpet or grass is recommended for beginners as it will reduce the amount of roll. Only experienced users should attempt plank holds and/or push-ups on hard flooring or concrete!

2. While on your knees, grab the bar about shoulder width apart and position the ball so that it is directly in the middle of your hands. 

3. Once under control, bring your knees off the ground and hold a plank position. Your shoulders should be directly over your hands so your arms are perpendicular to the ground.  Position your feet wider if you are a beginner, narrower as you become more comfortable and in control.

 4. Once you can successfully hold a plank position for 30 seconds, you may attempt a push-up by lowering your chest to the ball and then pushing back up to the starting position.  Beginners can attempt push-ups from their knees.

 5. As you become better at push-ups on the RUNCLUB, you can begin to experiment with changing hand placement, swiveling the bar, and allowing the ball slide side to side for more challenging push-ups.

 Tips:  Keep elbows pointed backwards – not straight out to the side.  Beginners should work up to 10 unbroken push-ups from their knees before moving on to full push-ups. 

Club Swings:

 1. Position the ball up against the welded end cap. Move the quick release clip right up against the ball and lock it. The ball should be firmly held in place.

 2. Make sure the flanged end cap is tightly screwed in.

 3. Grab the bar up against the flanged end cap with one hand and then place the other hand closer towards the ball, leaving space between your hands for better control.

 4. With your feet just slightly wider than shoulder width apart, slowly start to swing the Core Bomb side to side. Be sure to swing all the way through in both directions.

 5. As you become more comfortable with the movement, you can slowly start to reduce the distance between your hands until they are against each other with no space between, like holding a baseball bat.

 6. You can slowly start to increase the speed of your swing as you get more comfortable with the movement. Make sure your grip is firm before doing so and never swing at maximum speed as you could lose control of the RUNCLUB and cause injury to yourself or others.

 7. Be sure to switch hand positions from time to time (left hand on bottom, then right hand on bottom) to maintain equal work with each arm. Always keep both hands on the bar when swinging.

 8. Once you are comfortable with the baseball swing, you can approach a golf swing using the same steps listed above. You can also begin to utilize shovels, rows, and other multiplanar movements.

 Tips: Once you are comfortable with swings in both directions, learn how to incorporate your hips into the movement. A strong swing involves the hip – learn how to utilize it to generate more force in your swings. This will greatly improve your overall athleticism when perfected.

 Mace Swings/Advanced Movements:

1. Mace swings, single-arm mills, and standing rollouts are some of the advanced movements that can be completed using the RUNCLUB and will not be detailed here in this guide. Please refer to our website, Instagram, and YouTube pages for more information on advanced movements. Only advanced users should attempt mace swings, single-arm mills, standing rollouts, and/or any other advanced movements due to risk of injury!

Please read the other tips and workout suggestions HERE.