2019 #GetGolfFit Series Premiere: Supine Pileup Press

The Supine Pileup Press is the first of three core stability exercises designed to increase core strength and give you more stability and power on the golf course.

Class-A PGA Professional and former NFL player Jason Witczak of The Club at Pradera and Pinery Country Club and Elizabeth Martin are here to introduce you to an exercise that will stabilize your golf swing and promote consistency in your game.

Choose dumbbells that you can manage easily and will not force you to overexert yourself and a mat that will allow you to lay comfortably on the ground. Once you’re in the bench-press position, elevate your hips to create a 45-degree angle with the ground. At this point, you can begin lifting the dumbbells directly up towards the ceiling and bringing them together when your arms are fully extended. It is crucial to maintain the same lift in your hips throughout the set to keep both your core and hamstrings fully engaged.

The set and repetition amounts will vary based on the golfer, but three sets of 10 reps is a great place to start.

Continuous use of this exercise will strengthen your core and base and provide a solid foundation from which to swing the golf club. A solid foundation and less movement from the lower-body promotes consistency in your game and lower scores.

What you’ll need:

  • Mat/towel
  • Appropriately weighted dumbbells

How to do it:

  • Lay on the ground with the dumbbells in bench-press position
  • Elevate your hips to create a 45-degree angle with the ground
  • Push dumbbells directly upwards, touching them together when you arms are fully extended
  • Repeat

You can find more of these exercises by following Golf Digest Top 50 Golf Fitness Trainer Andrew Hannon on Instagram at @Ando_PFS.

You can follow Colorado AvidGolfer on Instagram at @ColoradoAvidGolfer

You can follow Jason Witczak on Instagram at @JWitPGA

You can follow Elizabeth Martin on Instagram at @Elizabeth_Diane22

Want more golf fitness tips? Visit our LIFESTYLE PAGE.

Colorado AvidGolfer Magazine is the state’s leading resource for golf and the lifestyle that surrounds it, publishing eight issues annually and proudly delivering daily content via coloradoavidgolfer.com.

Follow us on TwitterFacebook and Instagram.

Recent Posts


copy bug


Get our digital issue, in-depth Colorado golf news and exclusive deals & offers delivered straight to your inbox.

All we need is your email.

Tournament Series Popup Logo 2020

Colorado's Premier Tournament Experience


Save $25 on your entry to any of the 2020 Tournament Series events!