ꯕꯦꯟꯆ ꯁꯤꯇꯦꯗ ꯄ꯭ꯔꯦꯁ ꯇꯧꯕꯥ꯫

• Body Part: ꯆꯉꯩꯕ ꯁꯔꯦꯗꯩ9115.
• Equipment: ꯏ꯬ ꯂꯥꯢꯄꯂ꯮ि
• Primary Muscles: Deltoid Anterior
• Secondary Muscles: Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior

Introduction to the ꯕꯦꯟꯆ ꯁꯤꯇꯦꯗ ꯄ꯭ꯔꯦꯁ ꯇꯧꯕꯥ꯫

ꯕꯦꯟꯆ ꯁꯤꯇꯦꯗ ꯄ꯭ꯔꯦꯁ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯈꯨꯎꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯁꯛꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯑꯃꯁꯨꯡ ꯑꯋꯥꯡꯕꯥ ꯆꯦꯁ꯭ꯇꯀꯤ ꯃꯁꯂꯁꯤꯡꯗꯁꯨ ꯁꯣꯀꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤ ꯄꯥꯉ꯭ꯒꯂꯒꯤ ꯊꯥꯀꯁꯤꯡꯒꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯐꯖꯅꯥ ꯑꯦꯗꯖꯁ꯭ꯠ ꯇꯧꯕꯥ ꯌꯥꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯃꯁꯤ ꯍꯧꯔꯛꯂꯤꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯍꯣꯡꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯕꯥ ꯑꯅꯤꯃꯛꯀꯤꯗꯃꯛ ꯆꯨꯝꯃꯤ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯥ ꯄꯥꯝꯂꯒꯅꯤ ꯃꯗꯨꯅꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯍꯅꯕꯥ, ꯈꯨꯠꯁꯥꯒꯤ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯄꯥꯝꯂꯒꯅꯤ꯫

Performing the: A Step-by-Step Tutorial ꯕꯦꯟꯆ ꯁꯤꯇꯦꯗ ꯄ꯭ꯔꯦꯁ ꯇꯧꯕꯥ꯫

• ꯈꯨꯠ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ ꯗꯝꯕꯜ ꯑꯃꯥ ꯈꯨꯎꯒꯤ ꯂꯦꯚꯦꯂꯗꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠ ꯑꯗꯨ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯌꯦꯡꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯃꯀꯣꯀꯁꯤꯡ ꯑꯗꯨ ꯗꯤꯒ꯭ꯔꯤ 90ꯒꯤ ꯑꯦꯉ꯭ꯒꯂꯗꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯆꯦꯠꯁꯤꯜꯂꯛꯠꯔꯤꯕꯐꯥꯎꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯊꯥꯡꯒꯠꯂꯒꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ, ꯑꯗꯨꯕꯨ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯂꯣꯛꯂꯣꯏꯗꯕꯅꯤ ꯍꯥꯌꯕꯁꯤ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯖꯤꯅꯕꯤꯌꯨ꯫
• ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯁꯦꯀꯦꯟꯗ ꯑꯃꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯊꯝꯃꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯏꯅꯍꯦꯜ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯍꯧꯔꯀꯄꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯝꯃꯨ꯫
• ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯕꯦꯟꯆ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯇꯧꯕꯤꯌꯨ, ꯅꯍꯥꯛꯅꯥ ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯁꯤ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧꯕꯤꯌꯨ꯫

Tips for Performing ꯕꯦꯟꯆ ꯁꯤꯇꯦꯗ ꯄ꯭ꯔꯦꯁ ꯇꯧꯕꯥ꯫

• **ꯑꯆꯨꯝꯕꯥ ꯒ꯭ꯔꯤꯞ:** ꯕꯥꯔ ꯑꯗꯨ ꯒ꯭ꯔꯤꯞ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯈꯨꯠꯁꯥ ꯍꯩꯕꯥ ꯑꯗꯨꯗꯒꯤ ꯈꯔꯥ ꯍꯦꯟꯅꯥ ꯄꯥꯀꯄꯥ ꯑꯣꯏꯒꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯌꯦꯡꯁꯤꯜꯂꯨ꯫ ꯑꯁꯣꯌꯕꯥ ꯒ꯭ꯔꯤꯞ ꯑꯃꯅꯥ ꯃꯈꯨꯠ ꯁꯣꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• **ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ:** ꯕꯦꯟꯆ ꯁꯤꯠ ꯄ꯭ꯔꯦꯁ ꯑꯃꯗꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯕꯥ ꯑꯁꯤ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯒꯗꯕꯅꯤ꯫ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯖꯔꯛ ꯇꯧꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯣꯃꯦꯟꯇꯝ ꯁꯤꯖꯤꯟꯅꯔꯣꯏꯗꯕꯅꯤ꯫ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯊꯤꯡꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯃꯁꯨꯡ ꯃꯊꯛ ꯊꯪꯕꯥ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯨ꯫
• **ꯑꯣꯚꯔꯑꯦꯛꯁꯇꯦꯟꯗ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ:** ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯂꯤꯐꯇꯀꯤ ꯃꯊꯛꯇꯥ ꯑꯣꯚꯔꯑꯦꯛꯁꯇꯦꯟꯗ ꯇꯧꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯒꯤ ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡꯗꯥ ꯃꯊꯧ ꯇꯥꯗꯕꯥ ꯁ꯭ꯠꯔꯦꯟ ꯂꯩꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯆꯦꯟꯊꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫

ꯕꯦꯟꯆ ꯁꯤꯇꯦꯗ ꯄ꯭ꯔꯦꯁ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯕꯦꯟꯆ ꯁꯤꯇꯦꯗ ꯄ꯭ꯔꯦꯁ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯕꯦꯟꯆ ꯁꯤꯇꯦꯗ ꯄ꯭ꯔꯦꯁꯀꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯁꯣꯏꯗꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯔꯨꯝꯕꯥ ꯍꯦꯟꯅꯥ ꯍꯥꯄꯆꯤꯟꯗ꯭ꯔꯤꯉꯩ ꯃꯃꯥꯡꯗꯥ ꯐꯔꯝ ꯑꯃꯁꯨꯡ ꯇꯦꯛꯅꯤꯛ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯅꯕꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯃꯗꯨꯅꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯦꯅꯦꯖ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯍꯧꯖꯤꯛ ꯍꯧꯖꯤꯀꯃꯛ ꯍꯧꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯁꯦꯐꯇꯤꯒꯤꯗꯃꯛꯇꯥ ꯁ꯭ꯄꯣꯇꯔ ꯅꯠꯠꯔꯒꯥ ꯇ꯭ꯔꯦꯅꯔ ꯑꯃꯥ ꯌꯥꯎꯍꯅꯕꯁꯨ ꯔꯦꯀꯃꯦꯟꯗ ꯇꯧꯏ꯫

What are common variations of the ꯕꯦꯟꯆ ꯁꯤꯇꯦꯗ ꯄ꯭ꯔꯦꯁ ꯇꯧꯕꯥ꯫?

• ꯗꯤꯛꯂꯥꯏꯟ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤ ꯗꯤꯛꯂꯥꯏꯟ ꯑꯃꯗꯥ ꯁꯦꯠ ꯇꯧꯔꯕꯥ ꯕꯦꯟꯆ ꯑꯃꯗꯥ ꯄꯥꯡꯊꯣꯀꯏ, ꯃꯁꯤꯅꯥ ꯆꯦꯁ꯭ꯠ ꯃꯁꯂꯁꯤꯡꯒꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨꯗꯥ ꯍꯦꯟꯅꯥ ꯃꯤꯠꯌꯦꯡ ꯆꯪꯏ꯫
• ꯀ꯭ꯂꯣꯖ-ꯒ꯭ꯔꯤꯞ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯁꯤ ꯕꯥꯔꯗꯥ ꯍꯦꯟꯅꯥ ꯅꯛꯅꯥ ꯊꯝꯃꯤ, ꯃꯗꯨꯅꯥ ꯃꯤꯠꯌꯦꯡ ꯑꯗꯨ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯑꯃꯁꯨꯡ ꯃꯅꯨꯡꯒꯤ ꯆꯦꯁ꯭ꯠ ꯃꯁꯂꯁꯤꯡꯒꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯍꯦꯟꯅꯥ ꯁꯤꯖꯤꯟꯅꯍꯜꯂꯤ꯫
• ꯗꯝꯕꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤ ꯕꯥꯔꯕꯦꯂꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯗꯝꯕꯂꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯄꯥꯡꯊꯣꯀꯏ, ꯃꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯆꯥꯎꯕꯥ ꯔꯦꯟꯖ ꯑꯃꯗꯥ ꯆꯠꯄꯥ ꯌꯥꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯂꯤꯐꯠ ꯑꯁꯤ ꯄꯥꯡꯊꯣꯛꯅꯕꯒꯤꯗꯃꯛꯇꯥ ꯍꯦꯟꯅꯥ ꯁ꯭ꯇꯦꯕꯤꯂꯥꯏꯖꯔ ꯃꯁꯂꯁꯤꯡ ꯃꯊꯧ ꯇꯥꯏ꯫
• ꯔꯤꯚꯥꯔꯁ-ꯒ꯭ꯔꯤꯞ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯕꯥꯔ ꯑꯗꯨ ꯑꯟꯗꯔꯍꯦꯟꯗ ꯒ꯭ꯔꯤꯞ ꯑꯃꯅꯥ ꯊꯝꯕꯅꯤ, ꯃꯁꯤꯅꯥ ꯇ꯭ꯔꯦꯗꯤꯁꯅꯦꯜ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁꯇꯒꯤ ꯍꯦꯟꯅꯥ ꯃꯊꯛꯀꯤ ꯆꯦꯡ ꯑꯃꯁꯨꯡ ꯃꯃꯥꯡꯒꯤ ꯈꯣꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ꯫

What are good complementing exercises for the ꯕꯦꯟꯆ ꯁꯤꯇꯦꯗ ꯄ꯭ꯔꯦꯁ ꯇꯧꯕꯥ꯫?

• ꯄꯨꯁ-ꯑꯞ ꯑꯁꯤ ꯕꯦꯟꯆ ꯁꯤꯇꯦꯗ ꯄ꯭ꯔꯦꯁꯄꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤꯕꯥ ꯑꯇꯣꯞꯄꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯈꯛꯇꯥ ꯅꯠꯇꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯃꯁꯨꯡ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁꯁꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ, ꯃꯈꯣꯌ ꯑꯁꯤ ꯄ꯭ꯔꯦꯁꯇꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯁꯦꯀꯦꯟꯗꯔꯤ ꯃꯁꯂꯁꯤꯡꯅꯤ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯄꯨꯅꯕꯥ ꯃꯊꯛ ꯊꯪꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯁꯛꯇꯤ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯇ꯭ꯔꯥꯏꯁꯦꯞ ꯗꯤꯄꯁꯤꯡ ꯑꯁꯤ ꯕꯦꯟꯆ ꯁꯤꯇꯦꯗ ꯄ꯭ꯔꯦꯁꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯔꯨꯇꯤꯅꯗꯥ ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯑꯍꯦꯅꯕꯥ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯄ꯭ꯔꯦꯁꯇꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯃꯁꯜ ꯒ꯭ꯔꯨꯞ ꯑꯃꯥ ꯑꯣꯏꯔꯤꯕꯥ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁꯇꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯂꯤ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯄ꯭ꯔꯦꯁꯔ ꯄꯥꯋꯔ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫