Gold's Gym GACR02 User's Manual
Contents
1. amp o o o o o 11 Ordering Replacement Parts To order replacement parts call our Customer Service Department toll free at 1 800 288 4802 Monday through Friday 8 a m until 5 p m Central Time excluding holidays To help us assist you please be prepared to pro vide the following information The MODEL NUMBER of the product GACRO2 The NAME of the product GOLD S GYM CORNER BOXING RACK The KEY NUMBER and DESCRIPTION of the part s see the Part List on page 10 and the Exploded Drawing on page 11 Limited Warranty ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and mate rial under normal use and service conditions for a period of ninety 90 days from the date of purchase This warranty extends only to the original purchaser ICON s obligation under this warranty is limited to replacing or repairing at ICON s option the product through one of its authorized service centers All repairs for which warranty claims are made must be pre authorized by ICON This warranty does not extend to any product or damage to a product caused by or attributable to freight damage abuse misuse improper or abnormal usage or repairs not provided by an ICON authorized service center products used for commer cial or rental purposes or products used as store display models No other warranty beyond that specifical ly set forth above is authorized by ICON2. Me comm Boles M10 x 35mm Carriage Bolt 22 M10 x 63mm Carriage Bolt 27 2 M10 x 70mm Bolt 18 5 ms 65mm Bolt 20 4 MNA M10 x 95mm Bolt 26 1 M10 x 15mm Screw 16 8 1 Press a Large Plastic Cap 15 into the lower end of the Lower Frame 2 Press a 50mm Square Plastic Cap 14 into each Base 5 6 Hold the Left and Right Bases 5 6 against the Lower Frame 2 as shown Attach the Bases to the Lower Frame with an M10 x 70mm Bolt 18 and an M10 Nylon Locknut 23 Do not tighten the Nylon Locknut yet See the inset drawing The CORNER BOXING RACK is designed to be placed in the corner of a room If you do not plan to use the CORNER BOXING RACK in a corner the Rear Base 19 should be attached Position the Rear Base against the Lower Frame 2 as shown Attach the Rear Base to the Lower Frame with the M10 x 95mm Bolt 26 an M10 Washer 21 and an M10 Nylon Locknut 23 Do not tighten the Nylon Locknut yet Next attach the Rear Base to the Left and Right Bases 5 6 with two M10 x 70mm Bolts 18 two M10 Washers 21 and two M10 Nylon Locknuts 23 Do not tighten the Nylon Locknuts yet Press two 50mm Square Plastic Caps 14 into the Rear Base 2 Press a Small Plastic Cap 31 into the Center Base 7 Attach the Eyebolt 17 to the Center Base with an M10 N
3. ICON is not responsible or liable for indirect special or consequential damages arising out of or in connec tion with the use or performance of the product or damages with respect to any economic loss loss of prop erty loss of revenues or profits loss of enjoyment or use costs of removal or installation or other conse quential damages of whatsoever nature Some states do not allow the exclusion or limitation of incidental or consequential damages Accordingly the above limitation may not apply to you The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein Some states do not allow limitations on how long an implied warranty lasts Accordingly the above limitation may not apply to you This warranty gives you specific legal rights You may also have other rights which vary from state to state ICON HEALTH amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 80 00028 R1002A Printed in USA 2002 ICON Health amp Fitness Inc
4. the bag trying to give it everything he has some times missing completely Following are habits to avoid Exaggerating movements in order to hit harder Always concentrate on clean proper body mechanics while practicing Careless movements will not allow you to hit harder they will only increase the likelihood of injury and keep you from landing punches effective ly Do not focus only on hitting hard hit properly and power will come naturally Telegraphing your intentions Avoid giving obvious signals prior to throwing a punch For example do not cock your fist back before throwing a punch Not protecting yourself at all times Because the punching bag is a large defenseless target it is easy for you to develop bad habits Remember to keep your hands up and to protect yourself at all times Move into range hit the bag and then move out of range Imagine that the bag is an opponent trying to hit you Part List Model No GACRO2 Pushing the bag instead of hitting it A common mis take when hitting a punching bag is following through too deeply and pushing the bag rather than hitting it A punch accelerates from the time you start it until the time your arm is fully extended The farther your arm moves the faster and more powerful your punch will be Strike the bag at a point near full extension pene trating the surface of the bag no more than a few inch es so that a popping sound is heard on impact Be careful n
5. with the meaty part of the hand between the wrist and the base of the little finger Make sure to hit the bag straight One of the most valuable features of the bag is that it forces you to hit it directly and crisply so that it returns to you After you strike the bag let it hit the far side of the drum then let it hit the near side of the drum and then hit it again when it is halfway back to the far side of the drum Try to keep your body still with your strik ing hand making smaller and smaller circles after each strike If desired use both hands to punch the bag the first few times you use it For an alternate rhythm strike the speed bag allow it to hit the drum three times and then strike it again as it comes off the far side of the drum From there work up to striking the bag every time it hits the drum Once you have established a steady rhythm increase your pace When you can comfortably maintain a faster pace start switching rhythms For example strike the speed bag three times with your left hand and then once with your right hand As you become more skillful at switching rhythms you will find your body moving with the rhythms Remember to keep your hands up You cannot hit the speed bag if you punch from your hips because you cannot react quickly enough In addition you will not be able to protect your face from the oncoming bag HOW TO USE A PUNCHING BAG A punching bag is for building upper body strength and po
6. GOLD S GY II Corner Boxing Rack Model No GACRO2 QUESTIONS USER S MANUAL As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if there are missing parts we will guarantee complete satisfaction through direct assistance from our factory TO AVOID DELAYS PLEASE CALL DIRECT TO OUR TOLL FREE CUSTOMER HOT LINE The trained technicians on our customer hot line will provide immediate assistance free of charge to you CUSTOMER HOT LINE 1 800 288 4802 Mon Fri 8 a m 5 p m CST 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference GOLD S GY II Corner Boxing Rack Table of Contents Important Precautions ci A A Ge RL ee Phan AD AA 3 Before YOu Begin jae sa ses ain Pah deed hare eae DA eat ad ee ca restate yee deed 4 AssembiV kata gh ques di peo pS RHR Gand Root Waleed a Wea A AS Baas A alle Mode pe da 5 How to Use the Corner Boxing Rack 00 eee 8 A A RA RNA 10 Exploded Drawing o o e ad O 11 Ordering Replacement Paris 0 000 cee tee Back Cover Limited Warranty coi Dahl aie bee ee ee hele i eda eee wee Back Cover GOLD S GYM is a registered trademark of Gold s Gym International Inc This product is manufactured and distributed under license from Gold s Gym Merchandising Inc 2 Important Precautions A WARN ING To reduce the ri
7. ever to lock out or hyperextend your joints upon impact or upon missing the bag Holding your breath When people exert themselves they often hold their breath However doing this reduces endurance by starving the body of oxygen when it needs it the most In addition holding the breath increases thoracic pressure and can cause injuries Exhale as you hit This will prevent you from holding your breath and will enhance your power because you will be tensing your torso muscles Key No Qty Description 1 1 Upper Frame 2 1 Lower Frame 3 1 Left Brace 4 1 Right Brace 5 1 Left Base 6 1 Right Base 7 1 Center Base 8 1 Bag Frame 9 1 Drum Section Upper 10 1 Swivel Hook Mount 11 2 Large Plate 12 2 Small Plate 13 1 Adjustment Knob 14 4 50mm Square Plastic Cap 15 2 Large Plastic Cap 16 8 M10 x 15mm Screw 17 1 Eyebolt 18 5 M10 x 70mm Bolt 19 1 Rear Base Drum Section Lower Swivel Rubber Foot User s Manual R1002A Key No Qty Description 20 4 M10 x 65mm Bolt 21 17 M10 Washer 22 4 M10 x 35mm Carriage Bolt 23 17 M10 Nylon Locknut 24 6 M6 x 30mm Bolt 25 6 M6 Nylon Locknut 26 1 M10 x 95mm Bolt 27 2 M10 x 68mm Carriage Bolt 28 1 M10 Spring Washer 29 1 M8 Nylon Locknut 30 1 Swivel Hook 31 2 Small Plastic Cap 1 1 2 1 Non illustrated part Specifications are subject to change without notice 10 o r oc O lt O e o Ee T D Bm O D 2 o x uw eee
8. g out two useful methods of punching are gut level punching and using technique or snapping your punches Alternate between these methods Gut level punching is one of the best ways to access your power Keep your wrists absolutely straight and punch the bag as hard as you can without thinking about technique Try to punch through the bag instead of punching at it or pushing it with punches Use gut level punching to find out how much power you have and how it feels to use power Learning to snap your punches teaches you to control your power and allows you to get greater fitness rewards from your workout Focus on technique and form Make sure that your feet are in the correct stance that your shoulders are back and down and that your hips are underneath your shoulders Do not lean forward from your waist to punch Instead con sciously bring your shoulder blades together This will help you learn to punch from your back thus strength ening those muscles Maintain conscious contact with the floor through your feet Snap your punches at the bag trying to get power from your body hips and legs rather than from just your shoulders Practice punching as fast as you can without compromising technique Do a set number of rounds when working out with a punching bag Each round can be one two or three minutes long Play music that is about the length of a round or use a timer Do not look at a clock because doing so will distract yo
9. rame to the desired height and slide the bag frame onto the desired pins on the upper frame Then reattach and tighten the adjustment knob Adjustment Knob Bag Frame Drum Swivel Hook HOW TO ATTACH A SPEED BAG OR A PUNCHING BAG Slide your speed bag or punching bag securely onto the swivel hook see the drawing above If there is a bungee on the bottom of your punching bag attach it to the eyebolt on the CORNER BOXING RACK PROTECTING YOUR HANDS When using a speed bag or a punching bag protect your hands with a good pair of boxing gloves or bag gloves Do not skimp purchase the best you can afford It is not worth saving a few dollars and ending up with an injury A pair of 16 ounce boxing gloves is recommended The additional padding will protect your hands and will reduce the trauma to your wrist elbow and shoulder joints For added protection some peo ple wrap their hands with cotton wraps like those used by boxers Other people feel that if they need to wrap their hands they are hitting too hard HOW TO USE A SPEED BAG Among the best equipment for developing speed accu racy and timing is the time tested speed bag However learning to use a speed bag requires practice and patience To use a speed bag stand with your feet parallel to each other at a comfortable distance apart Start by hit ting the bag with one hand A backhand punch is rec ommended the backhand punch is applied
10. se Do not allow children on or around machine e Replace label if damaged illegible or removed Before You Begin Congratulations for purchasing the new GOLD S GYM CORNER BOXING RACK The CORNER BOXING RACK is designed to be used with a punch ing bag or a speed bag to develop speed accuracy and timing while toning the upper body muscles Note The CORNER BOXING RACK does not include a punching bag or a speed bag Used as part of a fitness program that includes regular aero bic exercise and a proper diet the CORNER BOXING RACK will help you to look better feel better and enjoy the benefits of better fitness Before using the CORNER BOXING RACK please read this manual carefully If you have questions after reading this manual please call our Customer Service Department toll free at 1 800 288 4802 Monday through Friday 8 a m until 5 p m Central Time excluding holidays Please mention the prod uct model number GACRO2 when calling Adjustment Knob Bag Frame Swivel Hook Mount Warning Decal Assembly Assembly requires two persons Place all parts of the CORNER BOXING RACK in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed Assembly requires two adjustable wrenches not included M6 Nylon Locknut 25 6 Locknut 23 M10 Washer CO u UD 21 17
11. shown Orient the Drum Sections so that the chamfered holes are facing down Connect the Drum Sections with the six M6 x 30mm Bolts 24 the two Small Plates 12 and the six M6 Nylon Locknuts 25 as shown 6 Attach the Swivel Hook Mount 10 and the Drum Sections 9 32 to the Bag Frame 8 with the four M10 x 35mm Carriage Bolts 22 and four M10 Nylon Locknuts 23 Press a Small Plastic Cap 31 into the Bag Frame 8 7 Slide the Bag Frame 8 onto the desired pins on the Upper Frame 1 Insert the Adjustment Knob 13 into the Bag Frame and tighten it into one of the adjustment holes in the Upper Frame Make sure that all parts are properly tightened before the CORNER BOXING RACK is used 9900090009 If the CORNER BOXING RACK does not sit evenly on your floor attach one or both of the included rubber feet not shown to the base How to Use the Corner Boxing Rack A WARNING Before beginning any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product HOW TO ADJUST THE CORNER BOXING RACK To adjust the height of the CORNER BOXING RACK first remove the adjustment knob Next raise the drum and the bag frame and slide the bag frame off the pins on the upper frame Raise or lower the bag f
12. sk of serious injury read the following important precautions before using the GOLD S GYM CORNER BOXING RACK 1 Read all instructions in this manual before using the CORNER BOXING RACK without correct technique or the proper gear could result in serious injury 2 Use the CORNER BOXING RACK only as 7 If you feel faint dizzy or short of breath while described in this manual It is the responsibility of the owner to ensure that all users of the CORNER BOXING RACK are informed of all precautions The CORNER BOXING RACK is intended for home use only Do not use the CORNER BOXING RACK in a commercial rental or institutional setting Keep children under the age of 12 away from the CORNER BOXING RACK at all times Learn correct technique before using the CORNER BOXING RACK Always wear the proper protective gear for your hands and wrists while using the CORNER BOXING RACK Using the CORNER BOXING RACK using the CORNER BOXING RACK stop immediately and cool down The decal shown at the right has been placed on the COR NER BOXING RACK in the location shown on page 4 If the decal is missing or illegible please call our Customer Service Department toll free at 1 800 288 4802 and ask for a free replacement decal Apply the decal in the location shown e Misuse of this product may result in serious injury e Read user s manual and follow all warnings and operating instruc tions prior to u
13. u To get the most out of each workout focus on a different skill during each round Remember to use the whole bag punch high punch low throw hooks to the side and if the bag is a small er one deliver uppercuts Give the punching bag everything you have hit it with quick punches move around it push it slip it let it hit you release stored emotion with hard punches there are endless possi bilities There are many drills that can be done with a punch ing bag For example move around the bag with your jab When you move left step first with your left foot when you move right step first with your right foot Jab every time you take a step or every other time Jab low and high Or move around the bag with a one two combination Move in on the bag with your jab and then move away from the bag with your jab While you are inside keep your hands up guarding your head and face Do a series of hooks and short powerful straight punches keeping your hands up between punches Another drill is to deliver rapid fire punches for 15 to 30 seconds rest for the same length of time and then repeat Or make the bag swing back and forth or side to side Either stop its momentum with your punches or slip its impact and catch it from the side with well timed hooks Practice shifting your weight correctly between punches When a person first stands in front of a punching bag technique is often ignored The person hurls himself at
14. wer as well as for learning proper technique There are many important things to remember when using a punching bag In the beginning combining all aspects will be a challenge Try to master one aspect at a time Hang your punching bag so that the top is slightly higher than the top of your head This will allow you to practice your punches from a crouch and practice punching a target that is taller than you When throwing a punch keep your muscles loose and snap your punches out Do not tighten your muscles doing so will tire you and decrease your speed Keep your power at the ends of your punches when your fist strikes the bag your arm should be fully extended Doing this will give your punches more leverage and therefore more power Hit the bag with your top knuckles rather than your fin ger knuckles This will make your punches more solid and will decrease the chances of injury Many boxers make the mistake of slapping their punches hitting with the knuckles of their fingers Their fingers then act as shock absorbers and their punches are not solid Stay on the balls of your feet to maintain balance Never rest on your heels because if you receive a solid blow you will be knocked backwards or even down Always vary your combinations of punches If a boxer throws the same combination of punches every time an opponent could anticipate this and form a counter combination Try to be unpredictable When you are startin
15. ylon Locknut 23 and two M10 Washers 21 as shown Attach the Center Base 7 to the Left and Right Bases 5 6 with the four M10 x 65mm Bolts 20 four M10 Washers 21 and four M10 Nylon Locknuts 23 Do not tighten the Nylon Locknuts yet 3 Hold the Left and Right Braces 3 4 against the Lower Frame 2 and the Left and Right Bases 5 6 Attach the Braces to the Lower Frame with two M10 x 70mm Bolts 18 and two M10 Nylon Locknuts 23 Do not tighten the Nylon Locknuts yet Tip the Lower Frame 2 and attach the Braces 3 4 to the Bases 5 6 with the two M10 x 63mm Carriage Bolts 27 and two M10 Nylon Locknuts 23 Tighten all of the M10 Nylon Locknuts 23 used in steps 1 2 and 3 4 See the inset drawing Press the Large Plastic Cap 15 into the top of the Upper Frame 1 Hold one of the Large Plates 11 inside of the Lower Frame 2 as shown Insert two M10 x 15mm Screws 16 with M10 Washers 21 into the right side of the Lower Frame and finger tighten them into the Large Plate Attach the other Large Plate 11 inside of the Lower Frame in the same way Slide the Upper Frame 1 onto the two Large Plates 11 Insert four M10 x 15mm Screws 16 with M10 Washers 21 into the Upper Frame and finger tighten them into the Large Plates Tighten all eight M10 x 15mm Screws 16 5 Fit the two Drum Sections 9 32 together as
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