ꯕꯥꯔꯕꯦꯜ ꯊ꯭ꯔꯁ꯭ꯇꯔ꯫

• Body Part: KaainaLinellL haakaa Lhunoutob iapab aaku-u oqnipat., Leikharel
• Equipment: ꯏꯋꯔ ꯂꯣꯎꯦꯇꯣ
• Primary Muscles: Deltoid Anterior, Gluteus Maximus, Quadriceps
• Secondary Muscles: Adductor Magnus, Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Soleus, Triceps Brachii

Introduction to the ꯕꯥꯔꯕꯦꯜ ꯊ꯭ꯔꯁ꯭ꯇꯔ꯫

ꯕꯥꯔꯕꯦꯜ ꯊ꯭ꯔꯁ꯭ꯇꯔ ꯑꯁꯤ ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠ ꯑꯃꯁꯨꯡ ꯑꯣꯚꯔꯍꯦꯗ ꯄ꯭ꯔꯦꯁ ꯄꯨꯅꯁꯤꯟꯅꯗꯨꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯍꯅꯕꯥ, ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ, ꯑꯃꯁꯨꯡ ꯑꯦꯟꯗꯣꯔꯁꯃꯦꯟꯇꯒꯨꯝꯕꯥ ꯀꯥꯟꯅꯕꯥ ꯀꯌꯥ ꯄꯤꯔꯤ꯫ ꯃꯁꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯁꯤꯖꯤꯟꯅꯩ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯐꯉ꯭ꯀꯁ꯭ꯅꯦꯜ ꯐꯤꯠꯅꯦꯁ, ꯀ꯭ꯔꯣꯁꯐꯤꯠ, ꯅꯠꯠꯔꯒꯥ ꯋꯦꯠꯂꯤꯐꯇꯤꯡ ꯄ꯭ꯔꯣꯒ꯭ꯔꯥꯃꯁꯤꯡꯗꯥ ꯁꯔꯨꯛ ꯌꯥꯔꯤꯕꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ꯫ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯔꯨꯇꯤꯅꯁꯤꯡꯗꯥ ꯑꯄꯨꯅꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯏꯐꯤꯁꯤꯑꯦꯟꯁꯤ ꯍꯦꯅꯒꯠꯍꯟꯗꯨꯅꯥ ꯃꯁꯤꯡ ꯌꯥꯝꯂꯕꯥ ꯃꯁꯜ ꯒ꯭ꯔꯨꯄꯁꯤꯡꯕꯨ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯊꯕꯛ ꯇꯧꯕꯥ ꯉꯝꯕꯒꯤꯗꯃꯛ ꯈꯅꯒꯠꯄꯥ ꯌꯥꯏ꯫

Performing the: A Step-by-Step Tutorial ꯕꯥꯔꯕꯦꯜ ꯊ꯭ꯔꯁ꯭ꯇꯔ꯫

• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯁꯣꯛ-ꯄꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔ ꯑꯗꯨꯒꯥ ꯃꯥꯟꯅꯅꯥ ꯂꯩꯕꯥ ꯐꯥꯎꯕꯥ, ꯈꯨꯎ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯗꯥ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ ꯁ꯭ꯛꯕꯥꯠ ꯑꯃꯥ ꯄꯥꯡꯊꯣꯛꯇꯨꯅꯥ ꯍꯧꯒꯗꯕꯅꯤ꯫
• ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯛꯕꯥꯠꯇꯒꯤ ꯂꯥꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯋꯥꯡꯈꯠꯍꯟꯗꯨꯅꯥ, ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯍꯀꯊꯦꯡꯅꯅꯥ ꯃꯊꯛꯇꯥ ꯊꯥꯡꯒꯠꯅꯕꯥ ꯃꯣꯃꯦꯟꯇꯝ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯧ꯫
• ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯄꯥꯝꯂꯤꯕꯥ ꯔꯤꯄꯕ꯭ꯂꯤꯛ ꯃꯁꯤꯡ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯕꯥꯔꯕꯦꯜ ꯊ꯭ꯔꯁ꯭ꯇꯔ꯫

• ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯒ꯭ꯔꯤꯞ ꯇꯧꯕꯥ: ꯕꯥꯔꯕꯦꯂꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯔꯤꯞ ꯑꯗꯨ ꯁꯣꯀꯄꯥ ꯌꯥꯕꯥ ꯃꯐꯝ ꯑꯗꯨꯗꯒꯤ ꯈꯔꯥ ꯍꯦꯟꯅꯥ ꯄꯥꯀꯄꯥ ꯑꯣꯏꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯎ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯕꯥꯔꯕꯦꯂꯒꯤ ꯃꯊꯛꯇꯥ ꯍꯦꯟꯅꯥ ꯀꯟꯠꯔꯣꯜ ꯄꯤꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯈꯨꯠꯇꯥ ꯊꯣꯀꯄꯥ ꯌꯥꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯑꯃꯠꯇꯥ ꯊꯤꯡꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫ ꯃꯁꯤꯗꯁꯨ ꯅꯠꯇꯅꯥ, ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯑꯆꯨꯝꯕꯥ ꯄꯣꯖꯤꯁꯟꯗꯥ ꯊꯝꯅꯕꯒꯤꯗꯃꯛ ꯁ꯭ꯛꯕꯥꯠ ꯐꯦꯖꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯥ ꯅꯛꯅꯅꯥ ꯊꯝꯃꯨ꯫
• ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯔꯦꯟꯖ ꯑꯣꯐ ꯃꯣꯁꯟ: ꯕꯥꯔꯕꯦꯜ ꯊ꯭ꯔꯁ꯭ꯇꯔꯗꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯀꯥꯟꯅꯕꯥ ꯐꯪꯅꯕꯒꯤꯗꯃꯛ, ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯔꯦꯟꯖ ꯑꯣꯐ ꯃꯣꯁꯟ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯃꯁꯤꯅꯥ ꯗꯤꯞ ꯁ꯭ꯛꯕꯥꯠ ꯑꯃꯗꯥ ꯆꯠꯄꯥ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯃꯊꯛꯇꯥ ꯊꯥꯡꯒꯠꯄꯥ ꯍꯥꯌꯕꯁꯤꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯃꯁꯜ ꯍꯦꯟꯅꯥ ꯊꯕꯛ ꯇꯧꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯃꯣꯕꯤꯂꯤꯇꯤꯁꯨ ꯐꯒꯠꯍꯜꯂꯤ꯫
• ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯒꯤ ꯇꯦꯛꯅꯤꯛ: ꯑꯇꯣꯞꯄꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯑꯆꯨꯝꯕꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯒꯤ ꯇꯦꯛꯅꯤꯛ ꯁꯤꯖꯤꯟꯅꯗꯕꯅꯤ꯫

ꯕꯥꯔꯕꯦꯜ ꯊ꯭ꯔꯁ꯭ꯇꯔ꯫ FAQs

Can beginners do the ꯕꯥꯔꯕꯦꯜ ꯊ꯭ꯔꯁ꯭ꯇꯔ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯕꯥꯔꯕꯦꯜ ꯊ꯭ꯔꯁ꯭ꯇꯔ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯃꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯂꯥꯏꯠ ꯑꯣꯏꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯃꯗꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯇꯧꯔꯤꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯛꯅꯕꯥ ꯑꯍꯥꯅꯕꯗꯥ ꯐꯤꯠꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯅꯠꯠꯔꯒꯥ ꯇ꯭ꯔꯦꯅꯔ ꯑꯃꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯄꯤꯕꯁꯨ ꯔꯤꯀꯃꯦꯟꯗ ꯇꯧꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯃꯁꯤꯡ ꯌꯥꯝꯂꯕꯥ ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡ ꯌꯥꯑꯣꯏ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯀꯥꯟꯅꯕꯥ ꯐꯪꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯃꯁꯤ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫

What are common variations of the ꯕꯥꯔꯕꯦꯜ ꯊ꯭ꯔꯁ꯭ꯇꯔ꯫?

• ꯀꯦꯇꯂꯕꯦꯜ ꯊ꯭ꯔꯁ꯭ꯇꯔ: ꯚꯔꯖꯟ ꯑꯁꯤꯅꯥ ꯀꯦꯇꯂꯕꯦꯂꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯩ, ꯃꯁꯤꯅꯥ ꯀꯦꯇꯂꯕꯦꯂꯁꯤꯡꯒꯤ ꯑꯈꯟꯅꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯁꯨꯡ ꯑꯔꯨꯝꯕꯥ ꯌꯦꯟꯊꯣꯀꯄꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯒ꯭ꯔꯤꯄꯀꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ ꯉꯃꯒꯅꯤ꯫
• ꯁꯤꯉ꯭ꯒꯜ-ꯑꯥꯔꯝ ꯕꯥꯔꯕꯦꯜ ꯊ꯭ꯔꯁ꯭ꯇꯔ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯃꯇꯝ ꯑꯃꯗꯥ ꯑꯥꯔꯝ ꯑꯃꯈꯛꯇꯃꯛ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯃꯊꯧ ꯇꯥꯏ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁꯇꯥ ꯆꯦꯂꯦꯟꯖ ꯑꯗꯨ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠ ꯊ꯭ꯔꯁ꯭ꯇꯔ: ꯃꯁꯤꯒꯤ ꯃꯣꯗꯤꯐꯤꯀꯦꯁꯟ ꯑꯁꯤ ꯇ꯭ꯔꯦꯗꯤꯁꯅꯦꯜ ꯁ꯭ꯛꯕꯥꯇꯀꯤ ꯃꯍꯨꯠꯇꯥ ꯐ꯭ꯔꯟꯇ ꯁ꯭ꯛꯕꯥꯠ ꯑꯃꯗꯒꯤ ꯍꯧꯏ, ꯃꯁꯤꯅꯥ ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁꯇꯥ ꯍꯦꯟꯅꯥ ꯃꯤꯠꯌꯦꯡ ꯆꯪꯏ꯫
• ꯃꯦꯗꯤꯁꯤꯟ ꯕꯜ ꯊ꯭ꯔꯁ꯭ꯇꯔ: ꯚꯔꯖꯟ ꯑꯁꯤꯅꯥ ꯃꯦꯗꯤꯁꯤꯟ ꯕꯣꯜ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯩ, ꯃꯁꯤꯅꯥ ꯈꯨꯠ ꯅꯠꯠꯔꯒꯥ ꯃꯈꯨꯠꯀꯤ ꯏꯁꯨ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯍꯦꯟꯅꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯑꯣꯄꯁꯟ ꯑꯃꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫

What are good complementing exercises for the ꯕꯥꯔꯕꯦꯜ ꯊ꯭ꯔꯁ꯭ꯇꯔ꯫?

• ꯄꯨꯁ ꯄ꯭ꯔꯦꯁꯁꯤꯡ ꯑꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯑꯐꯕꯥ ꯀꯝꯄꯂꯤꯃꯦꯟꯇꯦꯔꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯕꯥꯔꯕꯦꯜ ꯊ꯭ꯔꯁ꯭ꯇꯔꯒꯤ ꯑꯣꯚꯔꯍꯦꯗ ꯄ꯭ꯔꯦꯁꯤꯡ ꯐꯦꯖꯗꯥ ꯑꯀꯅꯕꯥ ꯋꯥꯐꯝ ꯊꯝꯂꯤ, ꯃꯁꯤꯅꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯄꯥꯋꯔ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯈꯨꯠ ꯑꯃꯁꯨꯡ ꯈꯨꯠꯁꯥꯁꯤꯡꯗꯥ꯫
• ꯀꯦꯇꯂꯕꯦꯜ ꯁ꯭ꯕꯤꯡꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯕꯥꯔꯕꯦꯜ ꯊ꯭ꯔꯁ꯭ꯇꯔꯁꯤꯡ ꯑꯁꯤꯁꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯅꯕꯥ ꯉꯝꯃꯤ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯍꯤꯞ ꯑꯦꯛꯁꯞꯂꯣꯁꯤꯕꯅꯦꯁ ꯑꯃꯁꯨꯡ ꯀꯣꯔ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯁꯤꯅꯥ ꯕꯥꯔꯕꯦꯜ ꯊ꯭ꯔꯁ꯭ꯇꯔꯁꯤꯡꯗꯥ ꯊ꯭ꯔꯁ꯭ꯇꯤꯡ ꯃꯨꯕꯃꯦꯟꯇ ꯑꯁꯤ ꯏꯐꯤꯁꯤꯌꯦꯟꯇ ꯑꯣꯏꯅꯥ ꯄꯥꯡꯊꯣꯀꯄꯗꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨ ꯑꯣꯏ꯫