ꯕꯦꯇꯂꯤꯡ ꯔꯣꯄꯁ ꯁꯥꯏꯗ ꯔꯦꯏꯁ꯫

• Body Part: Haanbaakeyuyituplyometricskeyayaa.
• Equipment: ꯑꯊꯣꯋMeasureSpecꯣ

Introduction to the ꯕꯦꯇꯂꯤꯡ ꯔꯣꯄꯁ ꯁꯥꯏꯗ ꯔꯦꯏꯁ꯫

ꯕꯦꯇꯂꯤꯡ ꯔꯣꯄꯁ ꯁꯥꯏꯗ ꯔꯦꯏꯁ ꯑꯁꯤ ꯃꯁꯤꯡ ꯌꯥꯝꯂꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯈꯨꯠꯁꯥ, ꯈꯨꯠꯁꯥ ꯑꯃꯁꯨꯡ ꯀꯣꯔꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯀꯥꯔꯗꯤꯑꯣꯚꯥꯁ꯭ꯀꯨꯂꯥꯔ ꯑꯦꯟꯗꯣꯔꯦꯟꯁꯁꯨ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ, ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯥꯃꯤꯅꯥ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯌꯦꯡꯂꯤꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯩ꯫ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯎꯍꯅꯕꯥ ꯌꯥꯏ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯐꯤꯖꯤꯀꯦꯜ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯐꯒꯠꯍꯅꯕꯥ, ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯄ꯭ꯔꯣꯃꯣꯠ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯁꯤꯡꯅꯕꯥ, ꯃꯄꯨꯡꯐꯥꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤꯕꯥ ꯉꯃꯍꯜꯂꯤ꯫

Performing the: A Step-by-Step Tutorial ꯕꯦꯇꯂꯤꯡ ꯔꯣꯄꯁ ꯁꯥꯏꯗ ꯔꯦꯏꯁ꯫

• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯅꯥꯀꯂꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯗꯨꯅꯥ ꯍꯧꯒꯠꯂꯨ, ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯃꯅꯨꯡꯗꯥ ꯌꯦꯡꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯔꯣꯄꯁꯤꯡ ꯑꯗꯨ ꯃꯥꯂꯦꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯗꯨꯅꯥ ꯍꯧꯒꯗꯕꯅꯤ꯫
• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯣꯁꯟ ꯑꯃꯗꯥ, ꯃꯈꯨꯠ ꯑꯅꯤꯃꯛ ꯅꯍꯥꯛꯀꯤ ꯅꯥꯀꯂꯗꯥ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ, ꯃꯈꯣꯌꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ, ꯑꯗꯨꯕꯨ ꯃꯈꯣꯌꯗꯨ ꯊꯤꯡꯖꯤꯜꯂꯨ, ꯃꯈꯣꯌꯗꯨ ꯈꯨꯎꯒꯤ ꯑꯋꯥꯡꯕꯗꯥ ꯂꯩꯕꯥ ꯐꯥꯎꯕꯥ꯫
• ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯃꯤꯀꯨꯞ ꯑꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯊꯝꯃꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯅꯥꯀꯂꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯝꯃꯨ, ꯃꯗꯨꯅꯥ ꯔꯣꯄꯁꯤꯡ ꯑꯗꯨ ꯃꯐꯃꯗꯨꯗꯥ ꯁꯣꯀꯍꯅꯕꯥ ꯌꯥꯍꯜꯂꯨ꯫
• ꯃꯣꯁꯟ ꯑꯁꯤ ꯐ꯭ꯂꯨꯏꯗ ꯑꯣꯏꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯗꯨꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯄꯥꯝꯂꯤꯕꯥ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯃꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯃꯇꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯕꯦꯇꯂꯤꯡ ꯔꯣꯄꯁ ꯁꯥꯏꯗ ꯔꯦꯏꯁ꯫

• ꯐꯣꯔꯁ ꯌꯥꯝꯅꯥ ꯁꯤꯖꯤꯟꯅꯔꯣꯏꯗꯕꯅꯤ: ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯁꯥꯏꯗ ꯔꯦꯏꯁꯁꯤꯡ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯐꯣꯔꯁ ꯌꯥꯝꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯃꯁꯜ ꯁꯣꯟꯊꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ, ꯐ꯭ꯂꯨꯏꯗ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯨ꯫ ꯁꯛꯇꯤ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯃꯁꯨꯡ ꯁꯣꯜꯗꯔꯗꯒꯤ ꯂꯥꯀꯄꯥ ꯇꯥꯏ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯈꯛꯇꯗꯒꯤ ꯅꯠꯇꯦ꯫
• ꯑꯆꯨꯝꯕꯥ ꯔꯣꯞ ꯑꯗꯨ ꯈꯜꯂꯨ: ꯔꯣꯞ ꯑꯗꯨꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯏꯐꯦꯛꯇ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯁꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯔꯣꯞ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯃꯁꯤꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯃꯗꯕꯥ ꯑꯃꯁꯨꯡ ꯄꯣꯇꯦꯟꯁꯤꯑꯦꯜ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯍꯦꯟꯅꯥ ꯂꯨꯝꯕꯥ ꯔꯣꯞ ꯑꯃꯗꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯦꯛꯅꯤꯛ ꯑꯗꯨ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫
• ꯔꯁ꯭ꯃꯤ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ꯫

ꯕꯦꯇꯂꯤꯡ ꯔꯣꯄꯁ ꯁꯥꯏꯗ ꯔꯦꯏꯁ꯫ FAQs

Can beginners do the ꯕꯦꯇꯂꯤꯡ ꯔꯣꯄꯁ ꯁꯥꯏꯗ ꯔꯦꯏꯁ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯕꯦꯇꯂꯤꯡ ꯔꯣꯄꯁ ꯁꯥꯏꯗ ꯔꯦꯏꯖ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯇꯧꯕꯥ ꯌꯥꯏ, ꯑꯗꯨꯕꯨ ꯃꯈꯣꯌꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯕꯗꯥ ꯁꯤꯖꯤꯟꯅꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯄꯥꯉ꯭ꯒꯜ ꯁꯦꯃꯒꯠꯅꯕꯥ ꯍꯦꯟꯅꯥ ꯂꯥꯏꯅꯥ ꯔꯣꯞ ꯑꯃꯁꯨꯡ ꯃꯇꯝ ꯀꯨꯏꯅꯥ ꯆꯠꯄꯗꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ꯫ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯊꯝꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯑꯆꯨꯝꯕꯥ ꯇꯦꯛꯅꯤꯛ ꯑꯃꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯅꯕꯒꯤꯗꯃꯛ ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯄ꯭ꯔꯣꯁꯦꯁ ꯑꯗꯨꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯀꯄꯥ ꯍꯥꯌꯕꯁꯤ ꯔꯦꯀꯃꯦꯟꯗ ꯇꯧꯏ꯫

What are common variations of the ꯕꯦꯇꯂꯤꯡ ꯔꯣꯄꯁ ꯁꯥꯏꯗ ꯔꯦꯏꯁ꯫?

• ꯗꯕꯜ ꯋꯦꯕ ꯚꯦꯔꯤꯑꯦꯁꯟ: ꯚꯔꯖꯟ ꯑꯁꯤꯗꯥ, ꯔꯣꯞ ꯑꯅꯤꯃꯛ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯋꯥꯡꯈꯠꯄꯥ ꯑꯃꯁꯨꯡ ꯍꯟꯊꯍꯅꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯍꯦꯟꯅꯥ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯑꯃꯁꯨꯡ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯃꯊꯧ ꯇꯥꯕꯥ ꯗꯕꯜ ꯋꯦꯕ ꯏꯐꯦꯛꯇ ꯑꯃꯥ ꯁꯦꯝꯃꯤ꯫
• ꯄꯥꯋꯔ ꯁ꯭ꯂꯦꯝ ꯚꯦꯔꯤꯑꯦꯁꯟ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯔꯣꯄꯁꯤꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯜꯂꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯃꯥꯌꯀꯩ ꯈꯨꯗꯤꯡꯗꯥ ꯐꯣꯔꯁ ꯑꯣꯏꯅꯥ ꯊꯨꯒꯥꯏꯕꯥ ꯌꯥꯎꯏ, ꯃꯁꯤꯅꯥ ꯄꯥꯋꯔ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯞꯂꯣꯁꯤꯚꯅꯦꯁ ꯐꯒꯠꯍꯅꯕꯗꯁꯨ ꯃꯇꯦꯡ ꯄꯥꯡꯂꯤꯕꯥ ꯌꯥꯝꯅꯥ ꯁꯥꯊꯤꯕꯥ ꯃꯄꯨꯡ ꯑꯣꯏꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤ꯫
• ꯁ꯭ꯛꯕꯥꯠ ꯚꯦꯔꯤꯑꯦꯁꯅꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁꯥꯏꯗ ꯔꯦꯏꯁ: ꯚꯔꯖꯟ ꯑꯁꯤꯅꯥ ꯁꯥꯏꯗ ꯔꯦꯏꯁꯇꯥ ꯁ꯭ꯛꯕꯥꯠ ꯑꯃꯥ ꯌꯥꯑꯣꯏ, ꯃꯁꯤꯅꯥ ꯃꯈꯥꯒꯤ ꯍꯀꯆꯥꯡ ꯑꯃꯁꯨꯡ ꯀꯣꯔꯗꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯃꯊꯛꯀꯤ ꯍꯀꯆꯥꯡꯗꯁꯨ ꯊꯕꯛ ꯇꯧꯏ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯕꯦꯂꯦꯟꯁ ꯐꯒꯠꯍꯜꯂꯤ꯫
• ꯁꯤꯉ꯭ꯒꯜ-ꯑꯥꯔꯝ ꯁꯥꯏꯗ ꯔꯦꯏꯁ ꯚꯦꯔꯤꯑꯦꯁꯟ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯃꯇꯝ ꯑꯃꯗꯥ ꯔꯣꯞ ꯑꯃꯥ ꯋꯥꯡꯈꯠꯍꯅꯕꯅꯤ, ꯃꯁꯤꯅꯥ ꯑꯥꯔꯝ ꯈꯨꯗꯤꯡꯃꯛ ꯑꯃꯃꯃꯗꯥ ꯑꯥꯏꯁꯣꯂꯦꯠ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯅꯁꯨ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫

What are good complementing exercises for the ꯕꯦꯇꯂꯤꯡ ꯔꯣꯄꯁ ꯁꯥꯏꯗ ꯔꯦꯏꯁ꯫?

• ꯃꯦꯗꯤꯁꯤꯟ ꯕꯜ ꯁ꯭ꯂꯦꯃꯁꯤꯡ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯀꯣꯔ, ꯁꯣꯜꯗꯔ, ꯑꯃꯁꯨꯡ ꯑꯥꯔꯝ ꯌꯥꯑꯣꯅꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯁꯜ ꯒ꯭ꯔꯨꯄꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯕꯦꯇꯂꯤꯡ ꯔꯣꯄꯁ ꯁꯥꯏꯗ ꯔꯦꯏꯁ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯃꯁꯤꯗꯥ ꯄꯥꯋꯔ ꯑꯃꯁꯨꯡ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯝꯕꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ, ꯑꯦꯛꯁꯞꯂꯣꯁꯤꯚ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯃꯁꯨ ꯌꯥꯑꯣꯔꯤ꯫
• ꯗꯝꯕꯜ ꯂꯦꯇꯔꯦꯜ ꯔꯦꯏꯁ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯕꯦꯇꯂꯤꯡ ꯔꯣꯄꯁ ꯁꯥꯏꯗ ꯔꯦꯏꯁ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯑꯀꯛꯅꯅꯥ ꯈꯨꯠꯁꯥ ꯑꯃꯁꯨꯡ ꯈꯨꯠꯁꯥꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯃꯁꯤꯅꯥ ꯃꯐꯃꯁꯤꯡ ꯑꯁꯤꯗꯥ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯁꯦꯃꯒꯠꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯁꯤꯅꯥ ꯔꯣꯞ ꯔꯦꯏꯁ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯐꯕꯥ ꯐꯔꯝ ꯑꯃꯁꯨꯡ ꯑꯦꯟꯗꯣꯔꯁꯃꯦꯟꯇ ꯊꯝꯅꯕꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫