Calibrate your cuffs Lift dial to unlock Pull strap all the way out Push dial down to lock Rotate dial clockwise to "0"

Place your cuffs: Place the cuff high in the armpit (upper extremity) or high in the groin (lower extremity) around arm/leg in the exact position shown on the image below. Dial facing forward. Logo facing inward. Attach the buckle to the hook. Pull the loose end of the strap "snug". Set the loose strap with the brillo (the brillos detaches for proper placement) There are 2 brillos. Use the second one to attach the strap if it is long. Rotate the dial clockwise to tighten

Adjust your cuffs: To tighten: Turn the dial clockwise LEGS ARMS PLACE IMAGE HERE 2. To loosen: Lift dial, rotate counter clockwise holding onto the dial, push dial down to lock. Each click is releasing 3 mmHG.

BFRT adjusts durations to match the aerobic capacity of the muscle fibers involved, with specific protocols for both basic and advanced levels. What are the basic exercise recommendations for BFRT? Repetitions: Perform four sets of 30-15-15-15 repetitions with a thirty-second rest between each set. Aerobic Exercise: Execute four cycles of 5 minutes with the cuffs tight followed by 2 minutes with the cuffs loose. This can be done using a treadmill, elliptical, or even while walking. What are the advanced exercise recommendations for BFRT? Repetitions: Complete four sets of 30-30-30 repetitions, taking a forty-five-second rest between each set. Aerobic Exercise: Perform three cycles of 10 minutes with the cuffs tight and 3 minutes loose. This routine can be followed on a treadmill, elliptical, or during a walking session.

Training duration is important and should be limited to 25 minutes at a time.

To maintain and enhance benefits, it is recommended to use your BFRT cuffs at least three times per week. Research indicates that using the cuffs twice daily can accelerate and enhance outcomes. For optimal results, ensure that there is a gap of four to five hours between sessions to allow for adequate muscle recovery.

Remove your cuff: Lift the dial to unlock Pull cuff away from limb. The strap should lengthen. Slide cuff off the limb or Lift buckle off the book

Cleaning is simple. You can clean your straps in the sink using warm water and a little detergent or soap. Same with the gels. If you want, throw them into the washing machine with warm water. Let them drip dry. Or maybe you just want to go swimming with them on! Thats fine, they won't act like "water wings" since they do not use air like pneumatic cuffs.

The RockCuff strap is designed to allow the replacement of the strap should it become damaged or worn. In some cases, the Velcro may also lose some grip, so you can remove the strap, turn it over, or turn it around to expose new Velcro. Additionally, we provide extender kits. Please see the video.

First of all, don't worry, if this happens, contact us and we will replace your broken cuff. Lace breaking or pulling out the of the dial happens about 1% of the time. The most common issue is that you have not "pre-loaded" the dial putting too much stress on the lace. To avoid this do the following before use. Cuff Preparation: Calibrate your RockCuff Lift the dial to unlock Pull the strap all the way out Push the dial down to lock Rotate the dial clockwise - set the marker to "0" This will take a lot of tension off of the lace. The second most common problem is that many people overtighten their straps thinking that the more they tighten, the more effective they are. This is wrong. Tighten as follows: The second most common problem is that many people overtighten their straps thinking that the more they tighten, the more effective they are. This is wrong. Tighten as follows: Place your Cuff 1. Place strap around arm/leg in the exact position show on the image. Dial facing forward. Logo facing inward. 2. Attach the tab to the hook. Pull the loose end of the strap snug. P 3. Set the loose strap with the brillo (the 2 brillos detach for proper placement) 3. Rotate the dial clockwise to create pressure as follows based on your arm or leg circumference: Adjust your RockCuff ARM 8" to 12" - 3/4 turn to 1 full turn 12" to 16" - 1 full turn to 1.25 turns 16" to 20" - 1.25 to 1.5 full turns. LEG 10" - 16 clicks 12" - 18 clicks 14" - 22 clicks 16" - 24 clicks 18" - 28 clicks 20" - 32 clicks 28 clicks = one full rotation + 2 32 clicks = one full rotation + 6 Each click = 3 mmHg Adjust tightness +/- based on your level of fatigue.

Yes! During functional or compound exercises, you can activate more fatigue buy using both upper and lower body straps at the same time! Try a "Bear Crawl". You will never be so tired! Remember limit the time cuffs are tight to less than 25 minutes.

We found that a rigid, non-pneumatic strap was the only way to meet the needs of the marketplace.​While pneumatic straps are effective, every person we asked (and we asked hundreds) told us that while they liked the results obtained from BFR, the pneumatic products were too:​ Expensive Difficult to Use Time Consuming Motion Limiting Painful​ So we asked "what would it take for you to adopt BFR as a recovery, rehabilitation, fitness, or performance solution." And they told us that it would need to be practical. It would need to have the following attributes:​ Safety Comfort Ease of Use Affordability​ So after looking at the research, we determined that a rigid, non-elastic strap would be the only solution that would meet the needs.

Comfort! Strap width, in theory, is directly related to the amount of pressure required to fully occlude venous flow. The amount of pressure required will determine the level of comfort you experience while using BFR. However, all straps ARE NOT created equal. Case studies, and vendors alike fail to take into account the "effective pressure area" produced by a cuff! Fact - Pneumatic Straps provide effective pressure over less than 50% of their measured width! A 4" pneumatic strap delivers just 2" of effective pressure. ​ Fact - Elastic Straps/Bands provide effective pressure over less than 25% of the measured width! A 3" elastic strap delivers just .5" of effective pressure. Fact - RockCuff uses a rigid strap with a gel insert. Our 2" cuff provides 2" of effective pressure - similar to a 4" pneumatic cuff and 2x that of a 2" pneumatic cuff. Comfort - A 2" RockCuff strap and a 4" pneumatic strap require the same amount of pressure to fully occlude venous flow during a workout. However, a 2" pneumatic strap would require 2x to 3x the pressure while an elastic strap would require 5x the pressure. ​ Delphi, the supplier of one pneumatic cuff, did some research and below is an illustration of what they found.

Short answer - NO LOP might be a good idea if your BFR strap can fully occlude (block) your arterial flow. However, RockCuff straps DO NOT fully occlude arterial flow in 99% of cases when properly used. Long answer - Measuring LOP gives you a number indicating the pressure at which you will fully occlude arterial flow (theoretically this is 20 mmHg above your systolic pressure). However, as you begin to exercise, your systolic pressure rises as much as 30 mmHg to 50 mmHg basically negating the value of the LOP you just determined. So here is where the clever science comes in. Some vendors have the personal applying BFR add a "personalization" number of say 30 mmHg to 50 mmHg to take this into account. As unscientific as that sounds, it is in fact unscientific. The personalization number is just a distillation of general observations. So how exact will be the outcome? Well 50 mmHg is about 50% of your normal systolic and pneumatic cuffs are about +/- 8% accurate, so there you go. It sounds impressive, but in the end, is not worth the time or effort, unless your BFR strap can put you into danger. So just for grins and giggles, lets say your personalization number should have been 35 mmHg and not 50 mmHg (you did not really try that hard on that day) and lets also say the cuff has not been calibrated, bled, or sized properly. Then that another 8% of say 150 mmHg or 12 mmHg off. In total, your "LOP" would be off by 15 mmHg + 12 mmHg or 27 mmHg from a theoretical calculation of say 150 mmHg. That's about 18% less (so they actually inflated the strap too tight) than their calculation and electronic monitoring equipment should be. Too complicated? I agree. Fatigue is the best measurement and just like monitoring your own heart rate, you can learn it in just a few minutes.

No. If you don't believe us, try it for yourself. Pneumatic straps are very inefficient at applying pressure, try 50%! First, you will pay more money, estimated at 2x the amount Second, it will be less comfortable requiring at least 2 x more pressure. Third, it is difficult to put on and it will not be easy to adjust mid-exercise. In our research, we found lots of examples of people with a bias (who does not have a bias)? Pneumatic equipment has digital numbers of dials to read. It seems "sciency" (we know, that's not a word so don't scold us.) But leading experts boiled it down, one in particular, in his PhD thesis. What he said, and I paraphrase is "it does not matter how you apply pressure as long as you apply enough pressure." We agree. Frankly, we could not envision ourselves in a gym, staring at a dial (or trying to find it for that matter) and pumping a bulb to inflate the straps. So does an air pump with a cool app make it better? Depends, do you want to exercise, recover and get to it or do you want to carry your phone around. Seems to us that reaching over to release or increase pressure is easier than opening an app. Plus, we like to swim. We have never used water wings in the pool and never intend to. The illustration below is from research done by Delphi. The illustration below shows the relative pressure required to generate venous occlusion compared to the width of the cuff. Below is an image of a test of the RockCuff non-pneumatic cuff. Below is a test of a 3" "Chambered Pneumatic" strap.

Cuffs are placed at the top of the arm, above the bicep, and at the top of the leg, above the thigh. As you can see in the illustrations below, this is where the artery, vein, and nerve are located and offers the best placement to deliver results. Do not install cuffs, no matter what images you see online, directly on the bicep, below the elbow, or below the knee. There is no study data on those placements and in fact, placement there could be harmful. Remember, the cuffs produce a systemic and physiological result that IS NOT localized to the muscle. BFR is not a musculoskeletal device. Proper placement is shown in the image below. Below are some examples of improper placement or straps that are too wide or too narrow.

Check out this study from Frank Noyse, MD, Orthopedic Surgeon.

BFR is about venous occlusion and training duration. Fulling occluding arterial flow is potentially dangerous. Studies show that full venous occlusion occurs between 30mmHG and 70mmHG. This will enable arterial flow to be reduce but not fully occluded, increasing safety while using less pressure. Here is a test we did with a digital thermal camera to prove the effects of partial occlusion. The image on the left, is the limb that did not have a cuff, the image on the right, had a RockCuff. The subject did 30 repetitions then 15, 15, 15 with a 10 pound weight. THe results? Fatigue on the right side and none on the left. You cannot ignore the venous engagement (see the heat signature?) on the right side.

As with any new exercise program, you should first consult your healthcare provider before starting. Review the "Contraindications" (conditions you may have that increase the risk or use or prohibit use). Stop use immediately, remove the cuffs, and call 911 if you experience symptoms of a heart attack. To learn more, click on the button below. During use you should NEVER: Overtighten the cuffs Leave the cuffs on longer than 24 minutes. Place the cuffs any where except for high in the armpit or high in the groin. During use of the cuffs you should watch for these risk factors and decrease pressure immediately. Numbness or tingling sensations in your arms or legs when the cuffs are tightened. Feeling faint or that you might pass out. You can easily verify continuous arterial flow by performing a capillary refill test. Press the tip of your middle finger with your thumb until it loses color, then release, color should return in less than 5 seconds.

Yes, it is essential to consult with your healthcare provider before starting any new exercise regimen, including Blood Flow Restriction Training (BFRT). Certain medical conditions may prevent you from using the cuffs, limit their use, or require special precautions during use. Below is a list of common contraindications to consider:

The primary injuries observed with BFRT are bruising and rhabdomyolysis. These typically arise from cuffs being overly tightened or left on for prolonged periods. How often does bruising occur with BFRT? Bruising can occur in about 10% of cases when cuffs are pressurized above 185 mmHg. However, when using Rockcuff as directed, bruising is very rare, with only two instances reported in over one million uses. What is rhabdomyolysis, and how often does it occur with BFRT? Rhabdomyolysis is a serious condition that involves muscle breakdown and is very uncommon. It occurs approximately 25,000 times annually across the United States. During BFRT, it has been extremely rare, with notable cases linked to cuffs being worn without removal for over two hours. Is deep vein thrombosis (DVT) a risk with BFRT? While DVT is a less common complication, it can occur, particularly if high cuff pressures are used. Proper use and monitoring of cuff pressure are essential to minimize this risk.