Turkish Wave
Master the first phase of the Turkish Get-Up. This core-intensive movement builds exceptional rotational stability, shoulder control, and midsection strength through a focused, rhythmic flow.
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup
Start lying on your back with one leg extended flat on the floor and the other leg bent with your foot planted firmly.
Position
Extend the arm corresponding to your bent leg straight up toward the ceiling, palm facing forward, keeping your gaze fixed on your hand throughout the movement.
Keep your opposite arm resting comfortably by your side, palm down.
Movement
Engage your core and lift your upper body off the ground by pushing through the elbow resting on the floor.
Perform a controlled rotation of your torso toward the ceiling while maintaining your arm extension, effectively 'waving' or twisting through the midsection.
Return with control to the starting lying position.
Complete all repetitions on one side before switching to the other side.