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 ꯀꯥꯔꯗꯤꯑꯣ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯁꯨ ꯄꯤꯔꯤ꯫ ꯃꯁꯤ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ, ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯖꯕꯁꯤꯡ, ꯅꯠꯠꯔꯒꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯁꯦꯃꯒꯠꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯀꯥꯔꯗꯤꯑꯣꯚꯥꯁ꯭ꯀꯨꯂꯥꯔ ꯐꯤꯠꯅꯦꯁ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯌꯦꯡꯂꯤꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤꯗꯃꯛ ꯑꯐꯕꯥ ꯈꯅꯐꯝ ꯑꯃꯅꯤ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯁ꯭ꯇꯥꯃꯤꯅꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ, ꯃꯁꯜ ꯇꯣꯟ ꯐꯒꯠꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯀꯦꯂꯣꯔꯤ ꯃꯩ ꯊꯥꯕꯥ ꯉꯝꯕꯒꯤꯗꯃꯛ ꯈꯅꯒꯠꯂꯤ, ꯃꯁꯤ ꯄꯨꯝꯅꯃꯛ ꯑꯁꯤ ꯑꯋꯥꯡꯕꯥ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯈꯛꯇꯗꯥ ꯇꯧꯏ꯫

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

• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯈꯔꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯕ꯭ꯔꯦꯁ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ꯫
• ꯑꯗꯨꯗꯒꯤ, ꯔꯣꯞ ꯑꯗꯨꯒꯤ ꯃꯊꯛ ꯑꯅꯤꯃꯛ ꯑꯗꯨ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯅꯥꯀꯂꯗꯥ ꯊꯝꯃꯨ, ꯃꯗꯨꯅꯥ ꯋꯦꯕ ꯃꯣꯁꯟ ꯑꯃꯥ ꯁꯦꯝꯃꯨ꯫
• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯔꯣꯄꯁꯤꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯟꯗꯅꯥ, ꯔꯣꯄꯁꯤꯡ ꯑꯗꯨ ꯍꯧꯒꯠꯂꯤꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯍꯟꯊꯍꯜꯂꯨ꯫
• ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯅꯠꯠꯔꯒꯥ ꯂꯦꯞꯄꯥ ꯃꯇꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯄ꯭ꯔꯣꯁꯦꯁ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯕꯦꯇꯂꯤꯡ ꯔꯣꯄꯁ ꯁꯥꯏꯗ ꯔꯦꯏꯁ꯫

• **ꯒ꯭ꯔꯤꯞ ꯑꯃꯁꯨꯡ ꯑꯥꯔꯝ ꯃꯨꯚꯃꯦꯟꯇ:** ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯃꯥꯌꯣꯛꯅꯗꯨꯅꯥ ꯈꯨꯠ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ ꯔꯣꯄꯁꯤꯡꯒꯤ ꯃꯊꯛꯇꯥ ꯆꯦꯠꯅꯥ ꯊꯝꯃꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯅꯥꯀꯂꯗꯥ ꯊꯝꯃꯨ, ꯃꯈꯣꯌꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ, ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯃꯈꯣꯌꯗꯨ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯃꯈꯥꯗꯥ ꯊꯝꯃꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯑꯃꯁꯨꯡ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯈꯣꯡꯖꯦꯂꯗꯥ ꯆꯪꯁꯤꯜꯂꯤꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯎ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯈꯣꯡꯖꯦꯂꯗꯥ ꯆꯠꯍꯅꯕꯅꯤ, ꯃꯗꯨꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯏꯐꯦꯛꯇ ꯑꯗꯨ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯝꯃꯤ ꯑꯃꯁꯨꯡ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯏꯃꯕꯦꯂꯦꯟꯁ ꯅꯠꯠꯔꯒꯥ ꯁ꯭ꯠꯔꯦꯟ ꯂꯩꯍꯅꯕꯥ ꯌꯥꯏ꯫
• **ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ:** ꯅꯍꯥꯛꯀꯤ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯗꯨꯅꯥ ꯊꯝꯃꯨ ꯃꯗꯨꯅꯥ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯂꯩꯍꯟꯗꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯖꯦꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯍꯀꯆꯥꯡꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯍꯀꯆꯥꯡꯅꯥ ꯊꯧꯒꯠꯂꯤ ꯍꯥꯌꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯀꯎ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯀꯣꯔ ꯑꯗꯨꯕꯨ ꯌꯦꯡꯁꯤꯅꯕꯤꯗꯕꯅꯤ, ꯃꯗꯨꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯑꯁꯣꯌꯕꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫

ꯕꯦꯇꯂꯤꯡ ꯔꯣꯄꯁ ꯁꯥꯏꯗ ꯔꯦꯏꯁ꯫ FAQs

Can beginners do the ꯕꯦꯇꯂꯤꯡ ꯔꯣꯄꯁ ꯁꯥꯏꯗ ꯔꯦꯏꯁ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯕꯦꯇꯂꯤꯡ ꯔꯣꯄꯁ ꯁꯥꯏꯗ ꯔꯦꯏꯁ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯍꯦꯟꯅꯥ ꯂꯥꯏꯅꯥ ꯔꯣꯞ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯃꯗꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯇꯧꯔꯤꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯛꯅꯕꯥ ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯊꯧꯑꯣꯡ ꯑꯗꯨꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯂꯃꯖꯤꯡꯕꯤꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯔꯦꯀꯃꯦꯟꯗ ꯇꯧꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯔꯨꯇꯤꯟ ꯑꯃꯍꯦꯛꯇꯕꯨ ꯍꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯋꯥꯔꯝ ꯑꯥꯞ ꯇꯧꯕꯥ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ꯫

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

• ꯔꯣꯄꯁꯤꯡꯒꯥ ꯂꯥꯟꯊꯦꯡꯅꯔꯤꯕꯥ ꯗꯕꯜ ꯑꯥꯔꯝ ꯁ꯭ꯂꯦꯝ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯔꯣꯞ ꯑꯅꯤꯃꯛ ꯃꯇꯝ ꯑꯃꯗꯥ ꯋꯥꯡꯈꯠꯄꯥ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯃꯈꯣꯌꯕꯨ ꯐꯣꯔꯁ ꯇꯧꯗꯨꯅꯥ ꯊꯨꯒꯥꯏꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ, ꯈꯨꯠꯁꯥ ꯑꯃꯁꯨꯡ ꯀꯣꯔꯗꯥ ꯊꯕꯛ ꯇꯧꯕꯥ ꯑꯁꯤ ꯌꯥꯎꯏ꯫
• ꯁꯔꯀꯂꯁꯤꯡꯒꯤ ꯃꯄꯥꯟꯗꯥ ꯔꯣꯄꯁꯤꯡꯒꯥ ꯂꯥꯟꯊꯦꯡꯅꯕꯥ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯒꯤꯗꯃꯛꯇꯥ, ꯅꯍꯥꯛꯅꯥ ꯔꯣꯞ ꯈꯨꯗꯤꯡꯃꯛ ꯃꯄꯥꯟꯊꯣꯡꯗꯥ ꯁꯔꯀꯨꯂꯥꯔ ꯃꯣꯁꯟ ꯑꯃꯗꯥ ꯂꯧꯊꯣꯀꯏ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ, ꯈꯨꯠꯁꯥ ꯑꯃꯁꯨꯡ ꯀꯣꯔ ꯑꯗꯨ ꯑꯈꯟꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ꯫
• ꯃꯅꯨꯡꯗꯥ ꯂꯩꯕꯥ ꯔꯣꯄꯁꯤꯡꯒꯥ ꯂꯥꯟꯊꯦꯡꯅꯕꯥ: ꯃꯁꯤ ꯃꯄꯥꯅꯒꯤ ꯁꯔꯀꯂꯁꯤꯡꯒꯥ ꯃꯥꯟꯅꯩ, ꯑꯗꯨꯕꯨ ꯅꯍꯥꯛꯅꯥ ꯔꯣꯞ ꯈꯨꯗꯤꯡꯃꯛ ꯃꯅꯨꯡꯗꯥ ꯁꯔꯀꯨꯂꯥꯔ ꯃꯣꯁꯟ ꯑꯃꯗꯥ ꯆꯪꯁꯤꯜꯂꯤ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯇꯣꯉꯥꯅꯕꯥ ꯆꯦꯂꯦꯟꯖ ꯑꯃꯥ ꯄꯤ꯫
• ꯔꯣꯄꯁꯤꯡꯒꯥ ꯂꯥꯟꯊꯦꯡꯅꯔꯤꯕꯥ ꯄꯥꯋꯔ ꯁ꯭ꯂꯦꯃꯁꯤꯡ: ꯍꯥꯏ-ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯔꯣꯄꯁꯤꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯀꯟꯅꯥ ꯁꯣꯀꯍꯟꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯄꯨꯝꯕꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯥꯔꯇꯀꯤ ꯔꯦꯠ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫

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

• ꯄꯨꯁ-ꯑꯄꯁꯤꯡ: ꯄꯨꯁ-ꯑꯄꯁꯤꯡꯅꯥ ꯕꯦꯇꯂꯤꯡ ꯔꯣꯄꯁ ꯁꯥꯏꯗ ꯔꯦꯏꯁꯀꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯁꯜ ꯒ꯭ꯔꯨꯄꯁꯤꯡꯗꯥ ꯊꯕꯛ ꯇꯧꯏ, ꯃꯗꯨꯅꯥ ꯈꯣꯡ, ꯈꯨꯠꯁꯥ ꯑꯃꯁꯨꯡ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤ꯫ ꯃꯈꯣꯌꯅꯥ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁ ꯐꯒꯠꯍꯅꯕꯗꯁꯨ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯁꯤ ꯕꯦꯠꯂꯤꯡ ꯔꯣꯄꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁꯥꯏꯗ ꯔꯦꯏꯁ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫
• ꯃꯦꯗꯤꯁꯤꯟ ꯕꯜ ꯁ꯭ꯂꯦꯃꯁꯤꯡ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯑꯦꯛꯁꯞꯂꯣꯁꯤꯚ ꯄꯥꯋꯔ ꯑꯃꯁꯨꯡ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯕꯦꯇꯂꯤꯡ ꯔꯣꯄꯁ ꯁꯥꯏꯗ ꯔꯦꯏꯁꯀꯤꯗꯃꯛꯇꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯃꯁꯤꯅꯥ ꯀꯣꯔ ꯑꯃꯁꯨꯡ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯁꯂꯁꯤꯡꯗꯁꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ, ꯃꯗꯨ ꯁꯥꯏꯗ ꯔꯦꯏꯁꯅꯒꯥ ꯃꯥꯟꯅꯩ꯫