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23 

 

 

 

 

 

SFPro Takeaway exercise 

 

 

 

Benefits of the SFPro Takeaway exercise 

The SFPro Takeaway exercise helps golfers achieve the proper position to begin a successful back-
swing while working the core and stabilizer muscles. 

Regular and proper execution of the Takeaway exercise will help golfers take the club back on the 
desired swing plane which will help set up an efficient back-swing. This exercise will help golfers 
avoid the mistake of taking the club back too far inside or outside of the proper plane. This mistake 
requires manipulative corrections in the remainder of the swing sequence to get the club back to 
the proper pre-impact position which is difficult to repeat and is less effective. Avoiding this all too 
common mistake by taking the club back on the proper plane will help golfers drastically improve 
their ability to set up a successful swing. 

The Takeaway exercise will also help golfers start hinging the wrists early in the swing which is 
essential for achieving lag in the latter stages of the swing. 

Executing the SFPro Takeaway exercise 

Set-up:  

 

Angle Adjuster: 

 green line

 

 

Shoulder Bar Height: 

chest  

 

Length of rope: 

 short

 

 

Attaching resistance cable: 

left side 

 

Attaching Golf handles: 

left side

 

 

 
For a more detailed illustration of the set-up options, please see page 16. 

 

 

Содержание SFPro

Страница 1: ...nc 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 ...

Страница 2: ...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...

Страница 3: ... 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 ...

Страница 4: ...hildren 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 ea...

Страница 5: ...e 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 content...

Страница 6: ...6 SFPro Parts List Diagram ...

Страница 7: ...nee 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 s...

Страница 8: ...t 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 ...

Страница 9: ...lustration 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 ...

Страница 10: ...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...

Страница 11: ...6 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...

Страница 12: ...rm 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 pa...

Страница 13: ...and 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 p...

Страница 14: ...14 The SFPro fully assembled ...

Страница 15: ... 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...

Страница 16: ... 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 ...

Страница 17: ...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 ...

Страница 18: ...ld 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 att...

Страница 19: ...Pro 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 ...

Страница 20: ...t 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 thi...

Страница 21: ...pro like posture spine angle retention through the entire swing consistent shoulder plane through the entire swing effortless and efficient power increased flexibility in back shoulders and hips increased strength in core muscles Executing the SFPro Turn and Turn exercise Set up Angle Adjuster white line Shoulder Bar Height base of neck shoulder height Length of rope not applicable no rope require...

Страница 22: ...help provide more lag in the club which helps produce effortless power Keep shoulders aligned with the shoulder bar at all times and keep head down as though looking at the golf ball through the rotation This helps remind the golfer to stay down on the ball and not lift away from the ball prematurely a common mistake seen in many golfers Try to keep left foot flat on the platform at all times thro...

Страница 23: ...orrections in the remainder of the swing sequence to get the club back to the proper pre impact position which is difficult to repeat and is less effective Avoiding this all too common mistake by taking the club back on the proper plane will help golfers drastically improve their ability to set up a successful swing The Takeaway exercise will also help golfers start hinging the wrists early in the...

Страница 24: ...nt edge of the platform Slowly return to address position and repeat GruuvGolf Exercise Tips Takeaway Assume proper SFPro posture same posture as in the Turn and Turn exercise Keep both feet flat during the exercise Slightly begin moving left knee towards the right Wrist hinge varies based on preference of golfer or instructor can begin to hinge at beginning middle or end takeaway Place a ball in ...

Страница 25: ...r green line Shoulder Bar Height chest Length of rope long Attaching resistance cable left side Attaching Golf handles left side For a more detailed illustration of the set up options please see page 16 Standing in the middle of the platform in normal stance and proper golf posture hold the golf handle for the rope to be behind the left hand Starting at the end of the Takeaway position see Takeawa...

Страница 26: ...and Turn exercise Always stay in posture during the hip rotation and shoulder turn Keep left arm extended and wrists hinged Focus on turning and not swaying the hips or lower body Try to extend rotation until your back is facing the target Keep head down throughout the entire exercise as though looking at the ball during a golf swing ...

Страница 27: ...ieve the pre impact position on the proper plane path and angle of approach for a successful ball strike while developing the muscle groups that help generate maximum power Executing the SFPro Transition exercise Set up Angle Adjuster not applicable angle adjuster not used Shoulder Bar Height not applicable Shoulder bar not used Length of rope not applicable attach golf handle directly to Resistan...

Страница 28: ...is sequence with the hips leading the upper body until the golf handle is parallel to the ground and the butt of the handle is pointing to the target At the end of this exercise the hands should be in front to the right leg Return to the starting position and repeat the exercise GruuvGolf Exercise Tips Transition Begin with same posture and stance as you practiced in the Turn and Turn exercise Alw...

Страница 29: ...of the swing including obliques wrists and forearms Executing the SFPro Impact exercise Set up Angle Adjuster green line Shoulder Bar Height chest Length of rope short Attaching resistance cable right side Attaching Golf handles right side For a more detailed illustration of the set up options please see page 16 In normal stance and in proper golf posture at the front middle of the platform begin ...

Страница 30: ...ntinuous hip rotation Return to the starting position and repeat the exercise GruuvGolf Exercise Tips Impact Begin with same posture and stance as you practiced in the Turn and Turn exercise Always stay in posture same as Turn and Turn Exercise Keep wrists hinged Ensure that wrists work together in unison Focus on executing a proper sequence of motion i e hips leading the arms through and beyond i...

Страница 31: ... Performing the Follow Through exercise in the SFPro will help strengthen core muscles and improve flexibility in the hips for a greater range of motion Golfers will improve their understanding of the required positions and swing plane required to maintain stability and to promote a continuum of power and velocity Executing the SFPro Follow Through exercise Set up Angle Adjuster green line Shoulde...

Страница 32: ... to the ground GruuvGolf Exercise Tips Follow Through Begin with same posture and stance as you practiced in the Turn and Turn exercise Always stay in posture same as Turn and Turn Exercise Keep wrists hinged Avoid initiating the movement with the arms rather initiate with the hips while keeping the core engaged and push with right leg Keep head down throughout the entire exercise as though lookin...

Страница 33: ...r finish will help maintain balance and stability Benefits of the SFPro Finish exercise The SFPro Finish exercise will help the golfers maintain balance while providing the core shoulder and hip muscles and joints a tremendous workout for improved strength and flexibility Executing the SFPro Finish exercise Set up Angle Adjuster green line Shoulder Bar Height base of neck shoulder height Length of...

Страница 34: ...Begin with same posture and stance as you practiced in the Turn and Turn exercise Always stay in posture same as in Turn and Turn Exercise Avoid initiating the movement with the arms rather initiate with the hips while keeping the core engaged and push with right leg Try to keep the left foot flat and stable and avoid rolling over the side of the foot Left leg should be fully extended no knee flex...

Страница 35: ...of the putting stroke the SFPro promotes unison between the hands arms and shoulders which translates to directional accuracy on a consistent basis Executing the SFPro Putting exercise Adjust the SFPro Putting handles to shoulder width when in normal putting stance Set the height and angle adjusters for the shoulder bar to be at the height and angle of your normal putting stroke Holding a putter w...

Страница 36: ...mediately at the first sign of damage or wear Do not use the SFPro until damaged bands are replaced Visually inspect the bands for fraying cracking peeling or discoloration 2 Carpet Ensure the carpet remains securely attached to the SFPro platform If carpet becomes detached please use two sided carpet tape to re secure to prevent possible injury The Carpet should last for several years under norma...

Страница 37: ...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 ...

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