ꯕꯥꯔꯕꯦꯜ ꯄꯥꯋꯔ ꯁ꯭ꯅꯦꯆ ꯇꯧꯕꯥ꯫

• Body Part: ᑐתתמתמעתחסחסקחרמ
• Equipment: ꯏꯋꯔ ꯂꯣꯎꯦꯇꯣ

Introduction to the ꯕꯥꯔꯕꯦꯜ ꯄꯥꯋꯔ ꯁ꯭ꯅꯦꯆ ꯇꯧꯕꯥ꯫

ꯕꯥꯔꯕꯦꯜ ꯄꯥꯋꯔ ꯁ꯭ꯅꯦꯆ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯈꯨꯠ, ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯃꯈꯥ ꯊꯪꯕꯥ ꯍꯀꯆꯥꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯑꯣꯏꯕꯥ ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯁꯛꯇꯤꯁꯨ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯑꯦꯛꯁꯞꯂꯣꯁꯤꯚ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯃꯁꯨꯡ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯁꯤꯡꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯥ ꯊꯤꯔꯤꯕꯥ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯖꯕꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯐꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯅꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯁꯥꯟꯅꯄꯣꯠꯀꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ, ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯃꯦꯅꯦꯖꯃꯦꯟꯇꯀꯤꯗꯃꯛ ꯅꯍꯥꯛꯀꯤ ꯃꯦꯇꯥꯕꯣꯂꯤꯛ ꯔꯦꯠ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯐꯉ꯭ꯀꯁ꯭ꯅꯦꯜ ꯐꯤꯠꯅꯦꯁ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫

Performing the: A Step-by-Step Tutorial ꯕꯥꯔꯕꯦꯜ ꯄꯥꯋꯔ ꯁ꯭ꯅꯦꯆ ꯇꯧꯕꯥ꯫

• ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯎꯞ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯟꯗꯨꯅꯥ, ꯕꯥꯔ ꯑꯗꯨ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯥ ꯅꯛꯅꯥ ꯊꯃꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯟꯗꯨꯅꯥ ꯂꯩꯃꯥꯌꯗꯒꯤ ꯂꯧꯊꯣꯀꯎ꯫
• ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯤꯗ-ꯊꯤꯡ ꯂꯦꯚꯦꯂꯗꯥ ꯌꯧꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯍꯟꯗꯨꯅꯥ, ꯃꯣꯃꯦꯟꯇꯝ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯆꯦꯅꯁꯤꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯀ꯭ꯕꯥꯔꯇꯔ-ꯁ꯭ꯀꯣꯠ ꯄꯣꯖꯤꯁꯟ ꯑꯃꯗꯥ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ, ꯃꯇꯝ ꯑꯃꯠꯇꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯕꯥꯔꯒꯤ ꯃꯈꯥꯗꯥ ꯆꯦꯟꯊꯔꯒꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯃꯊꯛꯇꯥ ꯊꯥꯡꯒꯠꯂꯒꯥ ꯆꯦꯁ꯭ꯠ ꯂꯦꯚꯦꯂꯗꯥ ꯆꯦꯠꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯕꯥꯔꯒꯤ ꯃꯈꯥꯗꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯆꯦꯅꯁꯤꯜꯂꯨ꯫
• ꯂꯤꯐꯠ ꯑꯗꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯟꯅꯕꯒꯤꯗꯃꯛ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯊꯝꯃꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯃꯥ ꯃꯄꯨꯡ ꯐꯥꯍꯟꯅꯕꯥ ꯆꯦꯀꯁꯤꯟꯅꯥ ꯊꯝꯃꯨ꯫

Tips for Performing ꯕꯥꯔꯕꯦꯜ ꯄꯥꯋꯔ ꯁ꯭ꯅꯦꯆ ꯇꯧꯕꯥ꯫

• ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ (hips) ꯁꯤꯖꯤꯟꯅꯧ: ꯄꯥꯋꯔ ꯁ꯭ꯅꯦꯆ ꯑꯁꯤ ꯍꯤꯄꯐꯝ (hips-dominant movement) ꯑꯃꯅꯤ꯫ ꯄꯥꯋꯔ ꯖꯦꯅꯦꯔꯦꯠ ꯇꯧꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯕꯥꯔ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯄꯥ ꯃꯇꯃꯗꯥ, ꯕꯥꯔ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯆꯦꯅꯕꯥ ꯉꯝꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯗꯨ ꯑꯦꯛꯁꯞꯂꯣꯁꯤꯚ ꯑꯣꯏꯅꯥ ꯁꯥꯡꯗꯣꯀꯎ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯕꯥꯔ ꯑꯗꯨ ꯂꯧꯊꯣꯛꯅꯕꯥ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯕꯅꯤ, ꯃꯗꯨꯅꯥ ꯁ꯭ꯠꯔꯦꯟ ꯅꯠꯠꯔꯒꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡꯅꯥ ꯕꯥꯔ ꯑꯗꯨꯕꯨ ꯂꯃꯖꯤꯡꯕꯤꯔꯤꯕꯈꯛꯇꯅꯤ, ꯄꯥꯋꯔ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯇꯒꯤ ꯂꯥꯀꯏ꯫
• ꯕꯥꯔꯒꯤ ꯃꯈꯥꯗꯥ ꯄꯨꯊꯣꯀꯎ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯃꯊꯛꯇꯥ ꯊꯥꯡꯒꯠꯂꯒꯥ, ꯀ꯭ꯕꯥꯔꯇꯔ-s ꯑꯃꯗꯥ ꯊꯨꯒꯥꯌꯗꯨꯅꯥ ꯕꯥꯔ ꯑꯗꯨ ꯂꯧꯈꯠꯂꯨ꯫

ꯕꯥꯔꯕꯦꯜ ꯄꯥꯋꯔ ꯁ꯭ꯅꯦꯆ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯕꯥꯔꯕꯦꯜ ꯄꯥꯋꯔ ꯁ꯭ꯅꯦꯆ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯕꯥꯔꯕꯦꯜ ꯄꯥꯋꯔ ꯁ꯭ꯅꯦꯆ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯇꯧꯕꯥ ꯌꯥꯏ, ꯑꯗꯨꯕꯨ ꯇ꯭ꯔꯦꯟ ꯇꯧꯔꯕꯥ ꯄ꯭ꯔꯣꯐꯦꯁ꯭ꯅꯦꯜ ꯅꯠꯠꯔꯒꯥ ꯀꯣꯆ ꯑꯃꯒꯤ ꯂꯃꯖꯤꯡ ꯃꯈꯥꯗꯥ ꯍꯧꯅꯕꯥ ꯄꯥꯎꯇꯥꯛ ꯄꯤꯔꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯗꯥ ꯀꯝꯞꯂꯦꯛꯁ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ ꯌꯥꯎꯏ ꯑꯃꯁꯨꯡ ꯑꯐꯕꯥ ꯐꯔꯝ, ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯇꯦꯛꯅꯤꯛ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯟꯅꯥ ꯍꯥꯄꯆꯤꯟꯗ꯭ꯔꯤꯉꯩ ꯃꯃꯥꯡꯗꯥ ꯇꯦꯛꯅꯤꯛ ꯑꯁꯤ ꯃꯥꯁ꯭ꯇꯔ ꯇꯧꯅꯕꯥ ꯍꯦꯟꯅꯥ ꯂꯨꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯔꯥꯅꯕꯥ ꯐꯣꯔꯝ ꯑꯁꯤꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯇꯝꯕꯥ ꯑꯃꯁꯨꯡ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯋꯥꯔꯀꯑꯥꯎꯇꯀꯤ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫

What are common variations of the ꯕꯥꯔꯕꯦꯜ ꯄꯥꯋꯔ ꯁ꯭ꯅꯦꯆ ꯇꯧꯕꯥ꯫?

• ꯍꯦꯡ ꯄꯥꯋꯔ ꯁ꯭ꯅꯦꯆ ꯑꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ ꯃꯗꯨꯗꯤ ꯂꯤꯐꯠ ꯑꯁꯤ ꯐ꯭ꯂꯣꯔꯒꯤ ꯃꯍꯨꯠꯇꯥ ‘ꯍꯦꯡꯒ’ ꯄꯣꯖꯤꯁꯟꯗꯒꯤ ꯍꯧꯏ, ꯃꯍꯧꯁꯥꯅꯥ ꯈꯨꯎꯒꯤ ꯃꯊꯛꯇꯥ, ꯐ꯭ꯂꯣꯔꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯃꯁꯤꯅꯥ ꯑꯦꯛꯁꯞꯂꯣꯁꯟ ꯑꯃꯁꯨꯡ ꯄꯨꯂꯤꯡ ꯁ꯭ꯠꯔꯦꯡꯊ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯁꯤꯉ꯭ꯒꯜ-ꯑꯥꯔꯝ ꯕꯥꯔꯕꯦꯜ ꯄꯥꯋꯔ ꯁ꯭ꯅꯦꯆ ꯑꯁꯤ ꯑꯈꯟꯅꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ ꯃꯁꯤꯅꯥ ꯕꯥꯔꯕꯦꯂꯗꯥ ꯁꯤꯉ꯭ꯒꯜ-ꯑꯥꯔꯝ ꯒ꯭ꯔꯤꯞ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯀꯣꯔ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤꯗꯥ ꯁꯤꯡꯅꯕꯥ ꯑꯃꯥ ꯄꯤꯔꯤ꯫
• ꯋꯥꯏꯗ-ꯒ꯭ꯔꯤꯞ ꯄꯥꯋꯔ ꯁ꯭ꯅꯦꯆ ꯑꯁꯤ ꯕꯥꯔꯕꯦꯂꯗꯥ ꯍꯦꯟꯅꯥ ꯄꯥꯛ-ꯆꯥꯎꯅꯥ ꯈꯨꯠ ꯊꯥꯕꯥ ꯌꯥꯑꯣꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯃꯊꯛ ꯊꯪꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯣꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ ꯉꯃꯒꯅꯤ꯫
• ꯕ꯭ꯂꯣꯀꯁꯤꯡꯗꯒꯤ ꯄꯥꯋꯔ ꯁ꯭ꯅꯦꯆ ꯑꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯁꯤ ꯕ꯭ꯂꯣꯛ ꯅꯠꯠꯔꯒꯥ ꯔꯦꯀꯁꯤꯡ ꯂꯧꯊꯣꯀꯄꯗꯥ ꯍꯧꯏ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯂꯤꯐꯠꯀꯤ ꯑꯅꯤꯁꯨꯕꯥ ꯐꯦꯖꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯌꯥꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯐꯔꯝ ꯑꯗꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯅꯕꯥ ꯉꯃꯍꯜꯂꯤ꯫

What are good complementing exercises for the ꯕꯥꯔꯕꯦꯜ ꯄꯥꯋꯔ ꯁ꯭ꯅꯦꯆ ꯇꯧꯕꯥ꯫?

• ꯄꯨꯜ-ꯑꯄꯁꯤꯡꯅꯥ ꯕꯥꯔꯕꯦꯜ ꯄꯥꯋꯔ ꯁ꯭ꯅꯦꯆꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯑꯗꯨ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯌꯥꯏ, ꯃꯁꯤꯅꯥ ꯁ꯭ꯅꯦꯆꯀꯤ ꯂꯤꯐꯇꯤꯡ ꯐꯦꯖꯗꯥ ꯌꯥꯝꯅꯥ ꯌꯥꯎꯔꯤꯕꯥ ꯃꯊꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯁꯂꯁꯤꯡ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯂꯦꯠ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯁꯤꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯗꯦꯗꯂꯤꯐꯇꯁꯤꯡꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯄꯨꯅꯕꯥ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯄꯥꯋꯔ ꯑꯗꯨ ꯐꯒꯠꯍꯟꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯥꯔꯕꯦꯜ ꯄꯥꯋꯔ ꯁ꯭ꯅꯦꯆ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯑꯗꯨ ꯁꯄꯣꯔꯠ ꯇꯧꯕꯥ ꯌꯥꯏ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯄꯣꯁ꯭ꯇꯦꯔꯤꯌꯥꯜ ꯆꯦꯟꯗꯥ, ꯃꯁꯤꯅꯥ ꯁ꯭ꯅꯦꯆ ꯑꯗꯨꯗꯥ ꯑꯍꯥꯅꯕꯥ ꯄꯨꯜ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯞꯂꯣꯁꯤꯚ ꯍꯤꯞ ꯑꯦꯛꯁꯇꯦꯟꯁꯅꯒꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫