ꯕꯣꯛꯁꯤꯡ ꯖꯕ꯫

• Body Part: Haanbaakeyuyituplyometricskeyayaa.
• Equipment: ꯂꯨꯗ ꯔꯨꯞ: ꯍꯣꯝꯕꯤ ꯔꯨꯁ ꯐꯨꯔꯨꯟ.

Introduction to the ꯕꯣꯛꯁꯤꯡ ꯖꯕ꯫

ꯕꯣꯛꯁꯤꯡ ꯖꯕ ꯑꯁꯤ ꯃꯄꯨꯡ ꯑꯣꯏꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤꯕꯥ, ꯀꯥꯔꯗꯤꯑꯣꯚꯥꯁ꯭ꯀꯨꯂꯥꯔ ꯍꯦꯜꯊ, ꯄꯥꯉ꯭ꯒꯜ, ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯑꯃꯁꯨꯡ ꯑꯦꯖꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯝꯕꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯀꯅꯥꯒꯨꯝꯕꯥ ꯑꯃꯒꯤꯗꯃꯛ ꯆꯨꯝꯃꯤ - ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯑꯍꯣꯡꯕꯥ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ ꯐꯥꯑꯣꯕꯥ - ꯐꯤꯖꯤꯀꯦꯜ ꯑꯃꯁꯨꯡ ꯃꯦꯟꯇꯦꯜ ꯑꯦꯉ꯭ꯒꯦꯖꯃꯦꯟꯇ ꯑꯅꯤꯃꯛ ꯄꯨꯅꯁꯤꯅꯕꯥ ꯍꯥꯏ-ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯥ ꯊꯤꯔꯤꯕꯥ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯃꯁꯤꯒꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯀꯥꯟꯅꯕꯥ ꯈꯛꯇꯥ ꯅꯠꯇꯅꯥ ꯃꯁꯤꯅꯥ ꯃꯤꯠꯌꯦꯡ ꯆꯪꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ, ꯋꯥꯈꯜ ꯋꯥꯕꯥ ꯍꯟꯊꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯁꯥꯅꯥ ꯃꯁꯥꯕꯨ ꯊꯥꯖꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯝꯕꯒꯤꯗꯃꯛꯇꯁꯨ ꯇꯧꯕꯥ ꯄꯥꯝꯂꯒꯅꯤ꯫

Performing the: A Step-by-Step Tutorial ꯕꯣꯛꯁꯤꯡ ꯖꯕ꯫

• ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯆꯦꯛꯁꯤꯟꯅꯥ ꯌꯦꯡꯁꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯥ ꯅꯛꯅꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ (ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯒꯤ ꯈꯣꯡ ꯑꯗꯨꯒꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯐꯝ) ꯑꯗꯨ ꯈꯔꯥ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯂꯤꯗꯔꯒꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯥꯡꯗꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯆꯦꯅꯁꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯑꯄꯣꯀꯄꯥ ꯑꯗꯨꯒꯤ ꯃꯀꯣꯛ ꯅꯠꯠꯔꯒꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯂꯦꯚꯦꯂꯗꯥ ꯏꯃꯥꯏꯖꯦꯟꯁꯤꯑꯦꯜ ꯇꯥꯔꯒꯦꯠ ꯑꯃꯥ ꯊꯝꯅꯕꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯒꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠ ꯑꯗꯨ ꯄꯟꯆ ꯑꯗꯨꯒꯤ ꯑꯔꯣꯏꯕꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯟꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯅꯥ ꯄꯟꯆ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ, ꯑꯍꯦꯅꯕꯥ ꯄꯥꯋꯔꯒꯤꯗꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯤꯗꯤꯡ ꯐꯨꯠ ꯑꯃꯁꯨꯡ ꯍꯤꯞ ꯑꯗꯨ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯥ ꯈꯔꯥ ꯄꯤꯊꯀꯎ, ꯑꯗꯨꯕꯨ ꯅꯍꯥꯛꯀꯤ ꯕꯦꯛ ꯐꯨꯠ ꯑꯗꯨ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯒꯤꯗꯃꯛ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ ꯍꯥꯌꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯀꯎ꯫
• ꯖꯕ ꯑꯗꯨ ꯄꯤꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ, ꯃꯊꯪꯒꯤ ꯈꯣꯡꯊꯥꯡ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯁꯦꯝ-ꯁꯥꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯥꯌ ꯑꯃꯁꯨꯡ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯉꯥꯀꯊꯣꯛꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯈꯨꯗꯛꯇꯥ ꯃꯗꯨꯒꯤ ꯑꯍꯥꯅꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯂꯧꯊꯣꯀꯎ꯫

Tips for Performing ꯕꯣꯛꯁꯤꯡ ꯖꯕ꯫

• **ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯄꯨꯝꯕꯥ ꯁꯤꯖꯤꯟꯅꯧ**: ꯖꯕ ꯍꯥꯌꯕꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯈꯛꯇꯒꯤ ꯅꯠꯇꯦ; ꯃꯁꯤꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯄꯨꯝꯕꯥ ꯌꯥꯎꯍꯅꯒꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯒꯤ ꯈꯣꯡ ꯑꯗꯨ ꯄꯤꯚꯠ ꯇꯧꯒꯗꯕꯅꯤ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯔꯣꯇꯦꯠ ꯇꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯄꯨꯝꯅꯃꯛ ꯃꯇꯝ ꯑꯃꯗꯥ ꯁꯥꯡꯗꯣꯛꯀꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯖꯕꯇꯥ ꯁꯤꯖꯤꯟꯅꯕꯈꯛꯇꯒꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯗꯨꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯌꯨ, ꯃꯗꯨꯅꯥ ꯄꯥꯋꯔ ꯍꯟꯊꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯒꯤ ꯆꯥꯡ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• **Speed ​​over Power**: ꯖꯕ ꯑꯁꯤ ꯅꯣꯀꯑꯥꯎꯠ ꯄꯟꯆ ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯂꯧꯕꯥ ꯅꯠꯇꯦ, ꯃꯁꯤ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯆꯠꯄꯥ ꯌꯥꯕꯥ ꯁꯦꯇꯑꯞ ꯄꯟꯆ ꯑꯃꯅꯤ꯫ ꯄꯥꯋꯔꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯈꯣꯡꯖꯦꯂꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯨ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯖꯕ ꯑꯗꯨꯗꯥ ꯄꯥꯋꯔ ꯌꯥꯝꯅꯥ ꯄꯤꯕꯁꯤꯅꯤ, ꯃꯗꯨꯅꯥ ꯕꯦꯂꯦꯟꯁ ꯊꯨꯒꯥꯏꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯀꯄꯨ ꯀꯥꯎꯟꯇꯔ ꯄꯟꯆ ꯑꯃꯒꯤꯗꯃꯛ ꯍꯥꯡꯗꯣꯀꯄꯥ ꯌꯥꯏ꯫

ꯕꯣꯛꯁꯤꯡ ꯖꯕ꯫ FAQs

Can beginners do the ꯕꯣꯛꯁꯤꯡ ꯖꯕ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯕꯣꯛꯁꯤꯡ ꯖꯕ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯁꯣꯏꯗꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤ ꯇꯁꯦꯡꯅꯥ ꯕꯣꯛꯁꯤꯡꯗꯥ ꯇꯝꯕꯤꯔꯤꯕꯥ ꯐꯟꯗꯥꯃꯦꯟꯇꯦꯜ ꯄꯟꯆꯁꯤꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯃꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯁꯤ ꯍꯧꯔꯀꯄꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯑꯆꯧꯕꯥ ꯍꯧꯔꯀꯐꯝ ꯑꯃꯅꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯏꯐꯦꯛꯇꯤꯕꯅꯦꯁ ꯃꯦꯛꯁꯤꯃꯥꯏꯖ ꯇꯧꯅꯕꯥ ꯑꯆꯨꯝꯕꯥ ꯇꯦꯛꯅꯤꯛ ꯑꯗꯨ ꯇꯝꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯏꯅꯁ꯭ꯠꯔꯛꯁꯅꯒꯤ ꯀꯥꯟꯅꯕꯥ ꯐꯪꯂꯕꯥ ꯌꯥꯏ, ꯃꯁꯤ ꯄꯔꯁꯣꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯤꯡ ꯑꯃꯗꯒꯤ ꯅꯠꯠꯔꯒꯥ ꯕꯣꯛꯁꯤꯡ ꯀ꯭ꯂꯥꯁ ꯑꯃꯒꯤ ꯈꯨꯠꯊꯥꯡꯗꯥ ꯑꯣꯏꯔꯕꯁꯨ ꯌꯥꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯔꯀꯄꯥ, ꯐꯃꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯑꯃꯁꯨꯡ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫

What are common variations of the ꯕꯣꯛꯁꯤꯡ ꯖꯕ꯫?

• ꯄꯥꯋꯔ ꯖꯕ: ꯃꯐꯝ ꯑꯁꯤꯗꯥ, ꯕꯣꯛꯁꯔꯅꯥ ꯄꯟꯆꯀꯤ ꯃꯇꯨꯡꯗꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯁꯨꯡ ꯄꯥꯋꯔ ꯍꯦꯟꯅꯥ ꯊꯝꯃꯤ, ꯃꯁꯤꯅꯥ ꯁ꯭ꯇꯦꯟꯗꯔꯗ ꯖꯕꯇꯒꯤ ꯍꯦꯟꯅꯥ ꯐꯣꯔꯁꯐꯨꯜ ꯑꯣꯏꯍꯜꯂꯤ꯫
• ꯀꯥꯎꯟꯇꯔ ꯖꯕ: ꯃꯁꯤꯒꯤ ꯃꯈꯜ ꯑꯁꯤꯒꯤ ꯖꯕ ꯑꯁꯤ ꯑꯄꯣꯀꯄꯥ ꯑꯃꯒꯤ ꯑꯦꯇꯦꯛ ꯑꯗꯨ ꯊꯤꯡꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯀꯥꯎꯟꯇꯔ ꯇꯧꯕꯗꯥ ꯁꯤꯖꯤꯟꯅꯩ, ꯑꯌꯥꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯄꯣꯀꯄꯥ ꯑꯗꯨꯅꯥ ꯄꯟꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯃꯇꯃꯗꯥ ꯊꯥꯏ꯫
• ꯍꯀꯆꯥꯡꯒꯤ ꯖꯕ: ꯑꯄꯣꯀꯄꯥ ꯃꯀꯣꯛ ꯑꯗꯨꯗꯥ ꯑꯦꯝꯕꯦꯁꯦꯗꯔꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯖꯕ ꯑꯁꯤꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯒꯥꯔꯗ ꯑꯗꯨ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯃꯥꯡ-ꯑꯇꯥ ꯊꯣꯀꯍꯟꯅꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯂꯃꯖꯤꯡꯏ꯫
• ꯗꯕꯜ ꯖꯕ: ꯃꯁꯤꯗꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯖꯕ ꯑꯅꯤ ꯊꯪꯟ-ꯊꯪꯅꯅꯥ ꯊꯥꯗꯣꯀꯄꯥ ꯌꯥꯑꯣꯏ, ꯃꯍꯧꯁꯥꯅꯥ ꯃꯁꯤ ꯑꯄꯣꯀꯄꯥ ꯑꯃꯕꯨ ꯂꯥꯞꯅꯥ ꯊꯝꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯍꯦꯟꯅꯥ ꯀꯅꯕꯥ ꯄꯟꯆ ꯑꯃꯒꯤꯗꯃꯛ ꯁꯦꯠ ꯇꯧꯅꯕꯥ ꯁꯤꯖꯤꯟꯅꯩ꯫

What are good complementing exercises for the ꯕꯣꯛꯁꯤꯡ ꯖꯕ꯫?

• ꯍꯦꯚꯤ ꯕꯦꯒ ꯇ꯭ꯔꯦꯅꯤꯡ: ꯃꯁꯤꯅꯥ ꯕꯣꯛꯁꯤꯡ ꯖꯕ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯖꯕ ꯇꯧꯕꯗꯥ ꯁꯤꯖꯤꯟꯅꯔꯤꯕꯥ ꯃꯁꯂꯁꯤꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤ, ꯄꯟꯆꯤꯡ ꯄꯥꯋꯔ ꯐꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯄ꯭ꯔꯦꯛꯇꯤꯁ ꯇꯧꯅꯕꯥ ꯇꯁꯦꯡꯕꯥ ꯄꯥꯟꯗꯝ ꯑꯃꯥ ꯄꯤꯔꯤ, ꯃꯁꯤꯅꯥ ꯄ꯭ꯔꯤꯁꯤꯁꯟ ꯑꯃꯁꯨꯡ ꯃꯇꯝ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯁ꯭ꯄꯤꯗ ꯕꯦꯒ ꯗ꯭ꯔꯥꯏꯂꯁꯤꯡ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯍꯦꯟꯗ-ꯑꯥꯏ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ, ꯁ꯭ꯄꯤꯗ ꯑꯃꯁꯨꯡ ꯔꯤꯗꯝ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ, ꯃꯈꯣꯌꯁꯤꯡ ꯑꯁꯤ ꯕꯣꯛꯁꯤꯡꯗꯥ ꯊꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯕꯥ ꯖꯕꯁꯤꯡ ꯄꯤꯕꯗꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨ ꯑꯣꯏ꯫