GruuvGolf SFPro User manual

User Manual
User Manual
By GruuvGolf Inc.
www.gruuvgolf.com
www.gruuvgolf.com
GruuvGolf® and the SFPro® logos are registered trademarks of GruuvGolf Inc.
DISCLAIMER: GruuvGolf Inc. makes no representations or warranties regarding the contents of this manual.
GruuvGolf Inc. reserves the right to revise this User Manual at any time or to make changes to the product
described within it without notice or obligation to notify any person of such revisions or changes.
GruuvGolf Inc., 2011. All rights reserved.

2
Congratulations and thank you for choosing the SFPro, the world’s most advanced
and effective golf training, teaching and fitness system!
Whether your goal is to improve your golf swing’s consistency, to get more power
and accuracy in your shots or to improve your core strength, flexibility or overall
fitness level, the SFPro can help meet your needs and objectives.
The patented SFPro offers revolutionary, unique and innovative features that can
help improve your golf swing more effectively than any other product on the
market. GruuvGolf is committed to helping you improve your understanding,
performance and enjoyment of the game of golf.
You must read this entire User Manual very carefully as it contains important
safety precautions and other instructions that must be followed to help minimize
the risk of harm or serious injury.
Please visit www.gruuvgolf.com where you will find more information including
several videos containing exercises and drills to help you maximize the benefits of
your SFPro.
GruuvGolf Inc.
GruuvGolf® and the SFPro® logos are registered trademarks of GruuvGolf Inc.
DISCLAIMER: GruuvGolf Inc. makes no representations or warranties regarding the contents of this manual.
GruuvGolf Inc. reserves the right to revise this User Manual at any time or to make changes to the product
described within it without notice or obligation to notify any person of such revisions or changes.
GruuvGolf Inc., 2011. All rights reserved.

3
User Manual Contents
1. Important Safety Instructions, Warnings and Precautions P. 4
2. Assembling the SFPro P. 5
3. Getting Started P. 15
4. Exercising with the SFPro P. 19
5. Inspection and Maintenance of the SFPro P. 36

4
1. Important safety instructions, warnings and precautions
All SFPro users assume a risk. To minimize such risk, care must be
exercised and precautions must be taken at all times.
It is important for all SFPro users to read and comply with the safety
instructions and precautions and to heed the warnings contained in
this manual.
WARNING: Failure to comply with precautions and instructions or
failure to heed warnings may result in serious harm, injury or death.
The SFPro is not designed for use by children under the age of 16 without strict adult supervision.
Never use the SFPro if unsupervised children are in close proximity.
Never let children approach the SFPro while unattended.
Always keep the SFPro ropes, handles and other attachments safely out of the reach of children.
Use the SFPro only for its intended use as described in this manual. Do not use attachments not
recommended by GruuvGolf Inc.
Do not wear clothes that might catch on any part of the SFPro.
Always wear athletic shoes while using the SFPro.
Inspect the SFPro before each use –see additional instructions in sections 4 and 5 of this manual
(i.e. Exercising with the SFPro and Inspection and Maintenance).
At no time should more than one person be on the SFPro.
Never use the SFPro if it is damaged or not operating properly.
If you experience any kind of pain, including but not limited to chest pains, nausea, dizziness, or
shortness of breath, STOP EXERCISING IMMEDIATELY and consult your physician before
continuing.

5
2. Assembling the SFPro
During the assembly process there are several areas that warrant special attention. It is very
important to follow the assembly instructions correctly. If the assembly instructions are not
followed correctly and in proper sequence, there is a risk that the SFPro will not function properly.
To prevent damage to the SFPro and to minimize the risk of harm or injury, it is important to comply
with all the assembly instructions.
WARNING: Do not unpack or assemble the SFPro in the presence of
children unless they are under strict adult supervision.
UNPACKING
Unpack the SFPro close to the area where it will be used. Place the SFPro box on a level flat surface
and ensure you have sufficient space available to spread the SFPro parts as you unpack them. It is
recommended that you place a protective covering on your floor. Take CAUTION when handling
and transporting the box and its contents. Do not open the box when it is on its side.
Pre-Assembly
Unpack all the tools and parts required for assembly that were included in the SFPro box.
During each assembly step, ensure that ALL bolts and nuts are in place and partially threaded in
before completely tightening.
Tools provided:
1 Allen Key
1 Wrench

6
SFPro Parts List Diagram

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SFPro Parts List Descriptions
Part #
Part Description
Part #
Part Description
1
Platform mount
27
Shoulder bar safety pin
2
Platform rear piece
28
Long handle tightening knob
3
Platform front piece
29
Shoulder bar plastic cap
4
Knee brace mount bottom piece
30
Long handles (left and right)
5
Knee brace mount connector piece
31
Hand size grip
6
Knee brace mount top piece
32
Golf size grip
7
Platform mount rear cross piece
33
Shoulder bar
8
Resistance band mount
34
Bolt (100 mm) –Shoulder bar
9
Knee brace
35
Flat washer
10
Diagonal support braces
36
Yoke bearing assembly
11
Resistance band support tube
37
Angle adjuster tightening knob
12
Resistance band "C" clamps
38
Angle adjuster
13
“C”clamp connector
39
Large white plastic washer
14
Bottom pulley
40
Bolt (50 mm)
15
Resistance cable
41
Raising arm
16
Middle post
42
Raising arm release pin
17
Middle post sleeve
43
Bolt (60 mm)
18
Middle post sleeve tightening knob
44
Bolt (55 mm)
19
Top post
45
Bolt (12 mm)
20
Oval connector
46
Washer
21
Top pulley mount
47
Bolt (35mm)
22
Top pulley
48
Bolt (12 mm)
23
Open hook
49
Bolt (50 mm)
24
Wing nut
50
Bolt (40 mm)
25
Top post plastic cap
51
Nut
26
Snap hook for shoulder bar
52
Resistance bands
53
Carpet

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SFPro Illustrated Hardware Parts List for Assembly
Part #
Part Description
Quantity
Illustration
Comments
45, 48
47
50
49
44
43
12 mm bolt
35 mm bolt
40 mm bolt
50 mm bolt
55 mm bolt
60 mm
18
4
1
6
6
1
Generic
illustration, not
representative of
a particular size
or type of SFPro
bolt.
51
Nuts
17
46
Washers
49
11
Resistance band
support tube
1
18
Middle post
sleeve tightening
knob
1
42
Raising arm
release pin
1
28
Long handle
tightening knob
4
27
Shoulder bar
safety pin
2

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Illustrated Hardware Parts List for Assembly (cont’d)
Part #
Part
Description
Quantity
Illustration
Comments
20
Oval connector
1
14, 22
Top and Bottom
Pulleys
2
Pulley wheel and
clamp come
assembled with
Resistance cable
23
Open hook
1
Part of Open
hook
Gear nut
1
Comes
assembled with
Open hook and
Wing nut
24
Wing nut
1
13
“C” Clamp
connector
2
12
Resistance band
“C” connector
3

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Assembly Step 1
A) Turn the Platform rear and front pieces (parts 2 and 3) upside down and secure them together using
a 50 mm bolt fastened with a nut and two washers for each of the three holes.
B) Insert the two Platform mounts (Part 1) into the slots in the assembled front and rear Platform
pieces from step A. Secure the Platform mounts using 12 mm bolts and a washer for each of the
eight holes (four per mount). You must ensure that the portion of the platform mounts that is away
from the platform has the side holes facing towards the inside. Install the platform mount rear cross
piece (part 7) between the two platform mounts as shown using a 12 mm bolt and a washer for
each of the four holes.
A) B)
Assembly step 2:
2
3
1
7
1
8
10
0
50 mm bolts
Holes towards the inside
55 mm bolt
bolts
7
55 mm bolts
Attach the Resistance band mount (part 8) to the Platform mount rear crosspiece (part 7) using 55 mm
bolts fastened by nuts and washers
. Install the Diagonal support braces (part 10) to the Resistance
band mount (part 8) using a 55 mm bolt and to the Platform mounts using 12 mm bolts and washers.
12 mm bolts
12 mm bolts
12 mm bolts

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Assembly Step 3:
Assemble the Knee brace mount (parts 4, 5 and 6) using four 12 mm bolts with washers and
secure it to Platform rear piece (part 2) using four 35 mm bolts and washers. Install the Knee
brace (part 9) onto the Knee brace mount using the 40 mm bolt fastened with a nut (do not
over-tighten to allow for lateral movement of the Knee brace across the Knee brace mount).
Assembly Step 4:
9
11
4
5
6
2
16
12 mm bolts
35 mm bolts
60 mm bolt
A
B
40 mm bolt
8
Install the Middle post (part 16) inside the top of the Resistance band mount (part 8) and secure it first by
inserting a 55 mm bolt in the lower hole fastened with a nut and two washers; then insert the 60 mm bolt
into the Resistance band support tube (part 11) through the top hole of the Resistance band mount (A).
Rest the inside of the Resistance
band loops over the Resistance
band support tube (C). Ensure that
the Resistance bands are properly
aligned and do not cross over each
other once they are installed on
the Resistance band support tube.
55 mm bolt

12
Assembly Step 5:
Assembly Step 9:
Assembly Step 6:
Install the Middle post sleeve (part 17) onto the Middle post
(part 16) and secure it using the Middle post sleeve
tightening knob (part 18).
Install the Raising arm (part 41) (with Shoulder bar (part 33)
attached) onto the Middle post sleeve using the 50 mm bolt
and the Raising arm release pin (part 42). Do not screw in
the Raising arm release pin all the way –sufficient space
must be afforded to allow the Raising arm to be lowered
into a collapsed position and to be returned to the operating
position. The Release pin should be screwed in far enough
to avoid inadvertent collapse of the Raising arm.
Install the right and left Long handles (part 30) onto the
Shoulder bar (part 33) and secure using the Long
handle tightening knobs (part 28) insert the Shoulder
bar safety pins (part 27) on both ends of the Shoulder
bar (part 33).
41
30
33
27
17
50 mm bolt
18
Please note: although the
Shoulder bar (part 33) and the
Raising arm (part 41) are depicted
above as separate parts, they are
factory pre-assembled and no
further assembly is required to
attach these parts together.
33
28
42
16

13
Assembly Step 7:
Assembly Step 8:
21
20
15
19
23
22
19
16
Install the Top post (part 19) onto
the Middle post (part 16) using
two 50 mm bolts. Install a “C”
clamp connector (part 13) through
the hole of the Bottom pulley
(part 14). Using the “C” clamp
connector, attach the Bottom
pulley to one of the Resistance
band “C” clamps (part 12).
50 mm bolts
13
55 mm bolts
Attach one end of the Resistance cable (part 15) to the rear of the Top pulley mount (part 21) using the
Oval connector (part 20).
Attach the Top pulley (part 22) to the Top pulley mount (part 21) using the Open hook (part 23); use the
Gear nut (see Hardware Parts List on page 9) through the Open hook.
Tighten the Open hook using the Wing nut (part 24). Secure the Top pulley mount (part 21) to the Top
post (part 19) using the 55mm bolts fastened with nuts and washers.
12
14

14
The SFPro fully assembled

15
3. Getting Started
WARNING: Failure to comply with precautions and instructions or
failure to heed warnings may result in serious harm, injury or death.
Once you have finished the assembly process, you must ensure that the SFPro is working properly as
designed. If the SFPro is not functioning properly, it is possible that some assembly steps were missed or
not performed properly which will require corrective action. Under no circumstance should the SFPro
be used if is not functioning properly.
Before using the SFPro, please ensure that:
The Middle post sleeve can move freely from the top to the bottom of the free space on the
Middle post and be effectively secured to the Middle post using the tightening knob. When
adjusting to desired height, never over-tighten the knob to avoid damage.
The Collapsible raising arm can be dropped, raised and properly fastened into operating
position using the Release pin.
Resistance bands can be easily and securely attached to and removed from, the pulley cable.
The Shoulder Bar rotates a full 360 degrees (without resistance cables attached).
The Angle adjuster can move freely within the available range and can be properly set at any
available angle with the tightening knob.
The Knee brace can move freely across the Knee brace mount and be fastened into any
position on the Knee brace mount.
The Resistance cables can be securely fastened to the Shoulder bar safety pins using the Snap
hooks attached to the Resistance cable on the right and left sides of the Shoulder Bar.
SFPro set-up instructions
Please visit gruuvgolf.com for helpful videos on how to use the SFPro. The videos will help you better
understand and execute the setups for each SFPro exercise and help you transition from one exercise to
the next in completing your SFPro workout routine.
SFPro exercises have five basic variables that require adjustment depending on which exercise is being
performed:

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1. Angle adjuster: White Line Green Line
2. Shoulder Bar height: Base of Neck (or Shoulder) level Chest level
3. Length of rope: Short Rope Long Rope
4. Attaching Resistance cable: Left Side Right Side
5. Attaching Golf handles : Left Side Right Side

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Attaching and using ropes and golf handles
The rope and golf handles are used in the Takeaway, Backswing, Transition (handle only) and
Impact exercises and are used in different ways depending on the exercise.
The following instructions and illustrations will assist you in the proper use of the golf handles and
ropes. After a few exercises, performing these steps will become second nature and your exercise
routine will flow smoothly and efficiently.
1. Attach rope to mobile golf handle using Snap hook.
2. Create a sliding knot: create a loop using index and thumb and pass the rest of the rope
through the loop.
3. Secure the rope to the SFPro Golf handle using slip knot.
Please visit gruuvgolf.com to view videos that provide more in-depth instructions on
how to use the golf handles and ropes

18
Adjusting Shoulder bar height
Performing a full SFPro workout including all of the exercises will require a few height adjustments to
the Shoulder bar using the Raising Arm and Middle post Sleeve.
The two basic heights of the Shoulder Bar are the base of the neck (or shoulder) level (for Turn and Turn
and Finish exercises) and chest level (for Takeaway, Backswing, Impact and Follow Through exercises).
The shoulder bar is not required for the Transition exercise, but it must be collapsed and therefore
requires adjustment. The shoulder bar height for the Putting exercise depends on individual preference.
1. Whenever adjusting the height of the shoulder bar you should always first attach the
Resistance cable to the Angle adjuster using the Resistance cable’s snap hook.
Always hold the shoulder bar with your right hand and make height adjustments with your left
hand as shown above.
2. Whenever collapsing the Shoulder bar, always use your right hand to hold the bar and use
your left hand to pull on the Raising Arm release pin. The resistance cable should not be
attached to the Angle adjuster. Once the Shoulder bar has been released from its “operating”
position, use both hands to lower it into the “collapsed” position as illustrated below.
Please visit gruuvgolf.com to view videos that provide more in-depth instructions on
how to use the golf handles and ropes
This will allow height adjustments to
be performed safely and smoothly
as the resistance cable acts as a
counter weight when the Middle
post sleeve is moved up or down.

19
4. Exercising with the SFPro
WARNING: Failure to comply with precautions and instructions or
failure to heed warnings may result in serious harm, injury or death.
To minimize risk of harm or injury, consult your physician before starting your golf exercise
program on the SFPro.
For your own safety and maximum benefit, review the GruuvGolf exercise videos and other
exercise instructions made available to you at www.gruuvgolf.com before you begin exercising
with the SFPro.
Before using the SFPro, ensure that:
1. All nuts, bolts, hooks and connectors and snap links are in place and properly
tightened/fastened
2. There are no missing, worn or damaged parts. Do not use the SFPro if any parts are worn,
damaged or missing.
3. All Snap hooks and Safety pins close properly.
To minimize risk of harm or injury, consult your physician before starting your golf exercise
program on the SFPro.
Introduction to the SFPro Exercises
The patented SFPro is the only system available that is designed to improve every fundamental
element of the golf swing while providing a full golf workout focusing on the specific muscle groups
and joints that are critical for the execution of a successful golf swing.
The standard SFPro exercises consist of eight (8) basic golf drills. The “Turn and Turn” exercise
consists of a full golf swing motion simulation. Six other exercises break down each critical
component of the swing (i.e. Takeaway, Backswing, Transition, Impact, Follow-through and Finish).
Lastly, the SFPro is so adaptable that you can also perform a “Putting” exercise.
All drills can be performed with adjustable resistance. A total of 30 pounds is available in 5 pound
increments provided by three resistance bands, each with their own resistance levels of 5, 10 and
15 pounds respectively. A full exercise routine of all of these drills can be properly performed in
fifteen to twenty minutes assuming one set of fifteen to 20 repetitions per drill.
All SFPro exercises should be performed in a controlled, repetitive and slow motion.

20
Proper execution of the SFPro exercises on a regular basis will allow golfers to assume proper
posture, retain the appropriate spine angle during the swing rotation and to recognize key body and
club positions through each component of the golf swing.
Very important:
Exercise instructions are written for right handed golfers
Though the SFPro is fully functional for both right and
left handed golfers, the exercise instructions in this
Manual at times refer to the LEFT or the RIGHT side,
whether it be the SFPro, specific body parts or even
general direction or orientation. The information was
prepared for RIGHT HANDED players. LEFT HANDED
players must interpret this information in reverse
fashion (i.e. Right is LEFT and Left is RIGHT).