ꯕꯥꯔꯕꯦꯜ ꯋꯥꯏꯗ-ꯒ꯭ꯔꯤꯞ ꯑꯞꯔꯥꯏꯠ ꯔꯣ꯫

• Body Part: ꯆꯉꯩꯕ ꯁꯔꯦꯗꯩ9115.
• Equipment: ꯏꯋꯔ ꯂꯣꯎꯦꯇꯣ
• Primary Muscles: Deltoid Lateral
• Secondary Muscles: Brachialis, Brachioradialis, Deltoid Anterior, Infraspinatus, Serratus Anterior, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Introduction to the ꯕꯥꯔꯕꯦꯜ ꯋꯥꯏꯗ-ꯒ꯭ꯔꯤꯞ ꯑꯞꯔꯥꯏꯠ ꯔꯣ꯫

ꯕꯥꯔꯕꯦꯜ ꯋꯥꯏꯗ-ꯒ꯭ꯔꯤꯞ ꯑꯄꯔꯥꯏꯠ ꯔꯣ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯈꯨꯠꯁꯥ ꯑꯃꯁꯨꯡ ꯇ꯭ꯔꯦꯄꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯁ꯭ꯠꯔꯦꯡꯊ ꯇ꯭ꯔꯦꯅꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯃꯁꯨꯡ ꯑꯋꯥꯡꯕꯥ ꯈꯣꯡꯗꯥ ꯊꯕꯛ ꯇꯧꯕꯁꯨ ꯌꯥꯏ꯫ ꯃꯁꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯆꯨꯝꯃꯤ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯄꯣꯁ꯭ꯇꯨꯔ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯌꯦꯡꯂꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯗꯥ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯂꯤꯐꯇꯤꯡ ꯄꯥꯋꯔ ꯐꯒꯠꯍꯅꯕꯥ, ꯃꯁꯜ ꯗꯤꯐꯤꯅꯤꯁꯟ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯁꯣꯜꯗꯔ ꯃꯣꯕꯤꯂꯤꯇꯤ ꯄ꯭ꯔꯃꯣꯠ ꯇꯧꯕꯥ ꯄꯥꯝꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯑꯆꯧꯕꯥ ꯆꯌꯦꯠꯅꯕꯥ ꯑꯃꯅꯤ꯫

Performing the: A Step-by-Step Tutorial ꯕꯥꯔꯕꯦꯜ ꯋꯥꯏꯗ-ꯒ꯭ꯔꯤꯞ ꯑꯞꯔꯥꯏꯠ ꯔꯣ꯫

• ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯃꯇꯃꯗꯥ ꯕꯥꯔ ꯑꯗꯨ ꯂꯧꯊꯣꯛꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯁꯥꯏꯗ ꯁꯣꯔꯣꯀꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯧ꯫ ꯕꯥꯔ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯆꯦꯟꯊꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯍꯀꯆꯥꯡꯒꯥ ꯅꯛꯅꯅꯥ ꯂꯩꯒꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯌꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯈꯠꯄꯥ ꯃꯐꯃꯗꯥ ꯊꯝꯃꯨ꯫
• ꯕꯥꯔ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯅꯛꯅꯥ ꯁꯣꯀꯄꯥ ꯐꯥꯎꯕꯥ ꯃꯈꯥ ꯇꯥꯅꯥ ꯊꯝꯃꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯑꯦꯂꯕꯣꯏꯁꯤꯡꯅꯥ ꯃꯣꯁꯟ ꯑꯗꯨ ꯊꯧꯒꯗꯕꯅꯤ, ꯑꯃꯁꯨꯡ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯐꯣꯔꯝꯌꯨꯂꯥꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯅꯥ ꯂꯩꯒꯗꯕꯅꯤ꯫
• ꯈꯣꯡꯖꯦꯜ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯁꯦꯀꯦꯟꯗ ꯑꯃꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯃꯇꯃꯗꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯒꯠꯂꯀꯄꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯝꯃꯨ꯫
• ꯔꯤꯀꯃꯦꯟꯗ ꯇꯧꯔꯕꯥ ꯔꯤꯄꯤꯇꯦꯁꯅꯒꯤ ꯆꯥꯡ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯕꯥꯔꯕꯦꯜ ꯋꯥꯏꯗ-ꯒ꯭ꯔꯤꯞ ꯑꯞꯔꯥꯏꯠ ꯔꯣ꯫

• ꯄꯣꯁ꯭ꯇꯨꯔ ꯑꯃꯁꯨꯡ ꯄꯣꯖꯤꯁꯟ: ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯁꯣꯛ-ꯄꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫ ꯃꯀꯣꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯊꯃꯒꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯁꯣꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯀꯨꯄꯁꯤꯅꯕꯥ ꯌꯥꯔꯣꯏꯗꯕꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇ: ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯒꯗꯕꯅꯤ꯫ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯆꯦꯁ꯭ꯠ ꯂꯦꯚꯦꯂꯗꯥ ꯊꯥꯡꯒꯠꯂꯨ, ꯁꯦꯀꯦꯟꯗ ꯑꯃꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯊꯃꯖꯤꯜꯂꯨ, ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯃꯈꯥ ꯇꯥꯅꯥ ꯍꯟꯊꯍꯜꯂꯨ꯫ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯂꯧꯊꯣꯛꯅꯕꯥ ꯖꯔꯛ ꯇꯧꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯣꯃꯦꯟꯇꯝ ꯁꯤꯖꯤꯟꯅꯔꯣꯏꯗꯕꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯊꯕꯛ ꯇꯧꯗꯦ꯫
• ꯑꯦꯂꯕꯣ ꯄꯣꯖꯤꯁꯟ: ꯅꯍꯥꯛꯅꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯂꯧꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯦꯂꯕꯣꯁꯤꯡ ꯑꯗꯨ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯇꯒꯤ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯈꯠꯄꯥ ꯑꯣꯏꯒꯗꯕꯅꯤ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯑꯦꯂꯕꯣꯏꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯅꯥ ꯆꯠꯍꯅꯕꯅꯤ, ꯃꯗꯨꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯃꯊꯧ ꯇꯥꯗꯕꯥ ꯊꯝꯕꯥ ꯌꯥꯏ꯫

ꯕꯥꯔꯕꯦꯜ ꯋꯥꯏꯗ-ꯒ꯭ꯔꯤꯞ ꯑꯞꯔꯥꯏꯠ ꯔꯣ꯫ FAQs

Can beginners do the ꯕꯥꯔꯕꯦꯜ ꯋꯥꯏꯗ-ꯒ꯭ꯔꯤꯞ ꯑꯞꯔꯥꯏꯠ ꯔꯣ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯕꯥꯔꯕꯦꯜ ꯋꯥꯏꯗ-ꯒ꯭ꯔꯤꯞ ꯑꯄꯔꯥꯏꯠ ꯔꯣ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯔꯝ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯍꯦꯟꯅꯥ ꯂꯨꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯑꯍꯥꯅꯕꯥ ꯑꯣꯏꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯅꯍꯥꯀꯄꯨ ꯁꯨꯄꯔꯚꯥꯏꯖ ꯇꯧꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯂꯃꯖꯤꯡꯕꯤꯕꯥ ꯍꯥꯌꯕꯁꯤꯁꯨ ꯔꯦꯀꯃꯦꯟꯗ ꯇꯧꯏ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯗꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯇꯧꯔꯤꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯁꯤꯜꯂꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯦꯛꯅꯤꯛ ꯑꯗꯨ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯃꯇꯃꯒꯤ ꯃꯇꯨꯡꯏꯟꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯃꯔꯨꯑꯣꯏ꯫

What are common variations of the ꯕꯥꯔꯕꯦꯜ ꯋꯥꯏꯗ-ꯒ꯭ꯔꯤꯞ ꯑꯞꯔꯥꯏꯠ ꯔꯣ꯫?

• ꯀꯦꯕꯜ ꯑꯞꯔꯥꯏꯠ ꯔꯣ: ꯑꯞꯔꯥꯏꯠ ꯔꯣꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯀꯦꯕꯜ ꯃꯦꯁꯤꯟ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯕꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯂꯦꯞꯇꯅꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁꯀꯤ ꯊꯥꯛ ꯑꯃꯥ ꯄꯤꯕꯥ ꯉꯝꯃꯤ, ꯃꯁꯤꯅꯥ ꯃꯁꯜ ꯑꯦꯉ꯭ꯒꯦꯖꯃꯦꯟꯇ ꯑꯃꯁꯨꯡ ꯒ꯭ꯔꯣꯊꯇꯥ ꯀꯥꯟꯅꯕꯥ ꯄꯤꯕꯥ ꯌꯥꯏ꯫
• ꯁ꯭ꯃꯤꯊ ꯃꯦꯁꯤꯟ ꯑꯞꯔꯥꯏꯠ ꯔꯣ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯁ꯭ꯃꯤꯊ ꯃꯦꯁꯤꯟ ꯁꯤꯖꯤꯟꯅꯩ, ꯃꯁꯤꯅꯥ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯑꯣꯡ ꯃꯇꯧꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ ꯉꯃꯒꯅꯤ꯫
• ꯏ.ꯖꯦ.ꯗꯤ.ꯒꯤ ꯕꯥꯔ ꯑꯞꯔꯥꯏꯠ ꯔꯣ: ꯏ.ꯖꯦ.ꯗꯤ.
• ꯁꯤꯉ꯭ꯒꯜ-ꯑꯥꯔꯝ ꯑꯞꯔꯥꯏꯠ ꯔꯣ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤ ꯃꯇꯝ ꯑꯃꯗꯥ ꯑꯥꯔꯝ ꯑꯃꯗꯥ ꯄꯥꯡꯊꯣꯀꯏ, ꯃꯁꯤꯅꯥ ꯃꯁꯂꯒꯤ ꯏꯃꯕꯦꯂꯦꯟꯁꯁꯤꯡ ꯀꯣꯀꯍꯅꯕꯗꯥ ꯑꯃꯁꯨꯡ ꯀꯣꯔ ꯑꯦꯉ꯭ꯒꯦꯖꯃꯦꯟꯇ ꯍꯦꯅꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

What are good complementing exercises for the ꯕꯥꯔꯕꯦꯜ ꯋꯥꯏꯗ-ꯒ꯭ꯔꯤꯞ ꯑꯞꯔꯥꯏꯠ ꯔꯣ꯫?

• ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯔꯨꯒꯁꯤꯡ: ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯔꯨꯒꯁꯤꯡꯅꯥ ꯇ꯭ꯔꯦꯄꯦꯖꯤꯌꯁ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯊꯕꯛ ꯇꯧꯏ, ꯃꯈꯣꯌ ꯑꯁꯤ ꯑꯞꯔꯥꯏꯠ ꯔꯣꯗꯁꯨ ꯁꯤꯖꯤꯟꯅꯩ, ꯃꯗꯨꯅꯥ ꯃꯊꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯒꯤ ꯔꯤꯖꯅꯒꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯕꯦꯟꯇ ꯑꯣꯚꯔ ꯔꯣꯁꯤꯡ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯂꯦꯠꯁ ꯑꯃꯁꯨꯡ ꯔꯣꯝꯕꯣꯏꯗꯁꯤꯡ, ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯃꯈꯣꯌꯁꯨ ꯑꯞꯔꯥꯏꯠ ꯔꯣꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ, ꯃꯗꯨꯅꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯀꯝꯞꯔꯦꯍꯦꯟꯁꯤꯕ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄ꯭ꯔꯣꯃꯣꯠ ꯇꯧꯏ꯫