ꯕꯦꯟꯗ ꯂꯣ ꯆꯦꯁ꯭ꯠ ꯐ꯭ꯂꯥꯏ꯫

• Body Part: ꯐꯥꯁꯤ
• Equipment: Kaotemsa
• Primary Muscles: Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
• Secondary Muscles: Biceps Brachii, Deltoid Anterior

Introduction to the ꯕꯦꯟꯗ ꯂꯣ ꯆꯦꯁ꯭ꯠ ꯐ꯭ꯂꯥꯏ꯫

ꯕꯦꯟꯗ ꯂꯣ ꯆꯦꯁ꯭ꯠ ꯐ꯭ꯂꯥꯏ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯆꯦꯁ꯭ꯠ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯕꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯑꯗꯨꯕꯨ ꯃꯁꯤꯅꯥ ꯈꯨꯠ ꯑꯃꯁꯨꯡ ꯈꯨꯠꯁꯥꯁꯤꯡꯗꯁꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ꯫ ꯃꯁꯤꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯀꯤꯗꯃꯛ ꯆꯨꯝꯃꯤ, ꯍꯧꯔꯀꯄꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯑꯦꯗꯚꯥꯟꯁ ꯐꯥꯑꯣꯕꯥ, ꯃꯔꯃꯗꯤ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯑꯁꯤ ꯐꯖꯅꯥ ꯑꯦꯗꯖꯁ꯭ꯠ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯎꯍꯅꯕꯥ ꯄꯥꯝꯂꯕꯁꯨ ꯌꯥꯏ, ꯃꯗꯨꯅꯥ ꯃꯁꯜ ꯁꯣꯟꯊꯕꯥ, ꯄꯥꯉ꯭ꯒꯜ, ꯑꯃꯁꯨꯡ ꯆꯦꯛꯁꯤꯟ-ꯊꯧꯔꯥꯡ ꯑꯃꯁꯨꯡ ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯅꯕꯥ ꯌꯥꯏ, ꯑꯃꯁꯨꯡ ꯃꯁꯤꯅꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁ ꯐꯒꯠꯍꯅꯕꯗꯁꯨ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ ꯌꯥꯏ꯫

Performing the: A Step-by-Step Tutorial ꯕꯦꯟꯗ ꯂꯣ ꯆꯦꯁ꯭ꯠ ꯐ꯭ꯂꯥꯏ꯫

• ꯕꯦꯟꯗ ꯑꯗꯨꯗꯥ ꯇꯦꯟꯁꯟ ꯂꯩꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯆꯦꯁ꯭ꯠ ꯂꯦꯚꯦꯂꯗꯥ ꯃꯥꯌꯀꯩꯁꯤꯡꯗꯥ ꯆꯦꯠꯅꯥ ꯄꯥꯏꯈꯠꯂꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ ꯑꯃꯁꯨꯡ ꯕꯦꯟꯗ ꯑꯗꯨꯗꯥ ꯇꯦꯟꯁꯟ ꯑꯗꯨ ꯊꯃꯖꯤꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯃꯔꯛꯇꯥ ꯊꯦꯡꯅꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯆꯦꯠꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ꯫
• ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯍꯧꯔꯀꯄꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯍꯟꯖꯤꯅꯍꯜꯂꯨ, ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯈꯣꯡꯖꯦꯜ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯕꯦꯟꯗ ꯂꯣ ꯆꯦꯁ꯭ꯠ ꯐ꯭ꯂꯥꯏ꯫

• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇ: ꯕꯦꯟꯗ ꯂꯣ ꯆꯦꯁ꯭ꯠ ꯐ꯭ꯂꯥꯏ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯈꯣꯡꯖꯦꯂꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯅꯠꯇꯦ, ꯑꯗꯨꯕꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ, ꯁ꯭ꯃꯨꯗ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯑꯣꯏ꯫ ꯕꯦꯟꯗ ꯑꯗꯨ ꯖꯔꯛ ꯇꯧꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯁ꯭ꯅꯦꯞ ꯇꯧꯕꯒꯤ ꯑꯁꯣꯌꯕꯥ ꯑꯗꯨꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯌꯨ꯫ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯂꯦꯞꯇꯅꯥ ꯕꯦꯟꯗꯁꯤꯡ ꯑꯗꯨ ꯃꯈꯥꯗꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯄꯥꯟꯗꯥ ꯆꯦꯅꯁꯤꯜꯂꯨ꯫ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯊꯝꯂꯤꯕꯥ ꯀꯟꯠꯔꯣꯜ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯆꯦꯡꯒꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫
• ꯑꯆꯨꯝꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ: ꯅꯍꯥꯛꯀꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯁꯣꯀꯍꯟꯗꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯑꯃꯁꯨꯡ ꯈꯔꯥ ꯀꯨꯄꯁꯤꯅꯕꯥ ꯈꯨꯎꯁꯤꯡ ꯊꯝꯃꯨ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯂꯣꯛ ꯇꯧꯕꯅꯤ, ꯃꯗꯨꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯃꯄꯨꯡꯐꯥꯕꯥ ꯔꯦꯟꯖ ꯑꯣꯐ ꯃꯣꯁꯟ: ꯅꯍꯥꯛꯅꯥ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯔꯦꯟꯖ ꯑꯣꯐ ꯃꯣꯁꯟ ꯁꯤꯖꯤꯟꯅꯔꯤꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯀꯎ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯊꯣꯀꯍꯟꯗꯨꯅꯥ...

ꯕꯦꯟꯗ ꯂꯣ ꯆꯦꯁ꯭ꯠ ꯐ꯭ꯂꯥꯏ꯫ FAQs

Can beginners do the ꯕꯦꯟꯗ ꯂꯣ ꯆꯦꯁ꯭ꯠ ꯐ꯭ꯂꯥꯏ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯕꯦꯟꯗ ꯂꯣ ꯆꯦꯁ꯭ꯠ ꯐ꯭ꯂꯥꯏ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯃꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯂꯣꯌꯔꯕꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯑꯆꯨꯝꯕꯥ ꯇꯦꯛꯅꯤꯛ ꯑꯗꯨ ꯈꯪꯖꯤꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯑꯍꯥꯅꯕꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯎꯠꯄꯥ ꯄꯥꯝꯂꯕꯁꯨ ꯌꯥꯏ꯫ ꯃꯁꯤꯒꯤ ꯃꯊꯛꯇꯥ, ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯔꯨꯇꯤꯟ ꯑꯃꯍꯦꯛꯇꯕꯨ ꯍꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯋꯥꯔꯝ ꯇꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯑꯐꯕꯥ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯃꯅꯤ꯫

What are common variations of the ꯕꯦꯟꯗ ꯂꯣ ꯆꯦꯁ꯭ꯠ ꯐ꯭ꯂꯥꯏ꯫?

• ꯁꯤꯉ꯭ꯒꯜ-ꯑꯥꯔꯝ ꯕꯦꯟꯗ ꯂꯣ ꯆꯦꯁ꯭ꯠ ꯐ꯭ꯂꯥꯏ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯃꯇꯝ ꯑꯃꯗꯥ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯤ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯊꯦꯡꯅꯔꯀꯄꯥ ꯃꯁꯂꯒꯤ ꯏꯃꯕꯦꯂꯦꯟꯁ ꯑꯃꯍꯦꯛꯇꯕꯨ ꯀꯣꯀꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯏꯅꯛꯂꯥꯏꯟ ꯕꯦꯟꯗ ꯂꯣ ꯆꯦꯁ꯭ꯠ ꯐ꯭ꯂꯥꯏ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯏꯅꯛꯂꯥꯏꯟ ꯕꯦꯟꯆ ꯅꯠꯠꯔꯒꯥ ꯁꯔꯐꯦꯁ ​​ꯑꯃꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯗꯨꯅꯥ ꯃꯊꯛꯀꯤ ꯆꯦꯁ꯭ꯠ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ꯫
• ꯗꯤꯛꯂꯥꯏꯟ ꯕꯦꯟꯗ ꯂꯣ ꯆꯦꯁ꯭ꯠ ꯐ꯭ꯂꯥꯏ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯗꯤꯛꯂꯥꯏꯟ ꯕꯦꯟꯆ ꯅꯠꯠꯔꯒꯥ ꯁꯔꯐꯦꯁ ​​ꯑꯃꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯗꯨꯅꯥ ꯂꯣꯌꯔꯕꯥ ꯆꯦꯁ꯭ꯠ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ꯫
• ꯁꯨꯄꯥꯏꯟ ꯕꯦꯟꯗ ꯂꯣ ꯆꯦꯁ꯭ꯠ ꯐ꯭ꯂꯥꯏ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯐ꯭ꯂꯣꯔ ꯅꯠꯠꯔꯒꯥ ꯕꯦꯟꯆ ꯑꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯌꯥꯎꯏ, ꯃꯗꯨꯅꯥ ꯍꯦꯟꯅꯥ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯄꯤꯕꯥ ꯉꯝꯃꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯀꯄꯨ ꯆꯦꯁ꯭ꯇꯀꯤ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯉꯃꯍꯜꯂꯤ꯫

What are good complementing exercises for the ꯕꯦꯟꯗ ꯂꯣ ꯆꯦꯁ꯭ꯠ ꯐ꯭ꯂꯥꯏ꯫?

• ꯄꯨꯁ-ꯑꯄꯁꯤꯡ ꯑꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯑꯆꯧꯕꯥ ꯀꯝꯄꯂꯤꯃꯦꯟꯇꯦꯔꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯆꯦꯁ꯭ꯇꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯈꯛꯇꯥ ꯅꯠꯇꯅꯥ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯑꯃꯁꯨꯡ ꯁꯣꯜꯗꯔꯁꯤꯡꯗꯁꯨ ꯊꯕꯛ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯕꯦꯟꯗ ꯂꯣ ꯆꯦꯁ꯭ꯠ ꯐ꯭ꯂꯥꯏꯒꯤ ꯏꯐꯦꯛꯇꯤꯕꯅꯦꯁ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯝꯕꯥ ꯑꯄꯨꯅꯕꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯏꯅꯛꯂꯥꯏꯟ ꯗꯝꯕꯜ ꯐ꯭ꯂꯥꯏ ꯑꯁꯤ ꯕꯦꯟꯗ ꯂꯣ ꯆꯦꯁ꯭ꯠ ꯐ꯭ꯂꯥꯏꯗꯥ ꯑꯆꯧꯕꯥ ꯑꯍꯦꯅꯕꯥ ꯑꯃꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯃꯊꯛꯀꯤ ꯄꯦꯛꯇꯣꯔꯦꯜ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯃꯁꯤꯅꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯣꯏꯕꯥ ꯆꯦꯁ꯭ꯠ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤꯔꯤ ꯑꯃꯁꯨꯡ ꯆꯦꯁ꯭ꯇꯀꯤ ꯃꯐꯝ ꯈꯨꯗꯤꯡꯃꯛ ꯆꯞ ꯃꯥꯟꯅꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯥ ꯉꯃꯍꯜꯂꯤ꯫