ꯕꯣꯛꯁꯤꯡ ꯖꯕ꯫

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

Introduction to the ꯕꯣꯛꯁꯤꯡ ꯖꯕ꯫

ꯕꯣꯛꯁꯤꯡ ꯖꯕ ꯑꯁꯤ ꯀꯥꯔꯗꯤꯑꯣꯚꯥꯁ꯭ꯀꯨꯂꯥꯔ ꯑꯦꯟꯗꯨꯔꯦꯟꯁ, ꯑꯦꯖꯤꯂꯤꯇꯤ, ꯑꯃꯁꯨꯡ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯁꯛꯇꯤ ꯐꯒꯠꯍꯜꯂꯤꯕꯥ ꯌꯥꯝꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯌꯥꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯑꯃꯁꯨꯡ ꯍꯥꯏ-ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯊꯤꯔꯤꯕꯥ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯕꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯊꯨꯅꯥ ꯔꯤꯐ꯭ꯂꯦꯛꯁ ꯑꯃꯁꯨꯡ ꯁꯛꯇꯤ ꯂꯩꯕꯥ, ꯑꯀꯛꯅꯕꯥ ꯈꯣꯡꯆꯠꯀꯤ ꯃꯊꯧ ꯇꯥꯕꯥ ꯁꯥꯟꯅꯄꯣꯠꯁꯤꯡꯗꯥ ꯁꯔꯨꯛ ꯌꯥꯔꯤꯕꯥ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏ꯫ ꯕꯣꯛꯁꯤꯡ ꯖꯕ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯐꯤꯠꯅꯦꯁ, ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ, ꯑꯃꯁꯨꯡ ꯁꯦꯜꯐ-ꯗꯤꯐꯦꯟꯁ ꯁ꯭ꯀꯤꯂꯁꯤꯡ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ, ꯃꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁ꯭ꯠꯔꯦꯁ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯦꯟꯇꯦꯜ ꯋꯦꯂꯕꯤꯡ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫

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

• ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯆꯤꯟ ꯂꯦꯚꯦꯂꯗꯥ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯥ ꯅꯛꯅꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯅꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯌꯦꯡꯗꯨꯅꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯂꯤꯗꯔꯁꯤꯞ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯗꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯆꯦꯅꯁꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠ ꯑꯗꯨ ꯄꯟꯆ ꯑꯗꯨꯒꯤ ꯑꯔꯣꯏꯕꯗꯥ ꯂꯩꯕꯥ ꯐ꯭ꯂꯣꯔ ꯑꯗꯨꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯟꯅꯕꯥ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯃꯁꯥ ꯑꯗꯨ ꯉꯥꯀꯊꯣꯀꯆꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯥ ꯅꯛꯅꯅꯥ ꯊꯃꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠ ꯑꯗꯨ ꯍꯧꯒꯠꯂꯤꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯊꯨꯅꯥ ꯍꯟꯖꯤꯅꯍꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯄꯟꯆ ꯑꯗꯨꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯆꯠꯍꯅꯕꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯒꯤ ꯈꯣꯡꯗꯥ ꯈꯔꯥ ꯄꯤꯊꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯃꯦꯛꯁꯤꯃꯝ ꯄꯥꯋꯔꯒꯤꯗꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯇꯔꯁ ꯑꯗꯨ ꯄꯟꯆ ꯑꯗꯨꯒꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯑꯣꯟꯊꯣꯀꯄꯥ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ꯫

Tips for Performing ꯕꯣꯛꯁꯤꯡ ꯖꯕ꯫

• **ꯑꯥꯔꯝ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ**: ꯖꯕ ꯑꯃꯥ ꯊꯥꯗꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯂꯤꯗ ꯑꯥꯔꯝ ꯑꯗꯨ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯑꯦꯛꯁꯇꯦꯟꯗ ꯇꯧ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯁꯥꯡꯗꯣꯀꯄꯥ ꯉꯃꯗꯕꯅꯤ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯄꯟꯆ ꯑꯗꯨꯒꯤ ꯄꯥꯋꯔ ꯑꯃꯁꯨꯡ ꯔꯤꯆ ꯑꯗꯨ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯅꯒꯗꯕꯅꯤ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯄꯟꯆ ꯑꯗꯨꯒꯤ ꯑꯔꯣꯏꯕꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯒꯗꯕꯅꯤ꯫
• **ꯅꯍꯥꯛꯀꯤ ꯃꯥꯌ ꯑꯗꯨ ꯉꯥꯀꯊꯣꯀꯎ**: ꯅꯍꯥꯛꯅꯥ ꯖꯕ ꯑꯃꯥ ꯊꯥꯗꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯥꯌ ꯑꯗꯨ ꯉꯥꯀꯊꯣꯛꯅꯕꯥ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯇꯣꯞꯄꯥ ꯈꯨꯠ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯅꯥ ꯊꯝꯃꯨ꯫ ꯅꯟ-ꯄꯟꯆꯤꯡ ꯍꯦꯟꯗ ꯑꯗꯨ ꯊꯥꯗꯣꯀꯄꯥ ꯍꯥꯌꯕꯁꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯅꯤ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯀꯥꯎꯟꯇꯔꯑꯦꯇꯦꯀꯁꯤꯡꯗꯥ ꯍꯥꯡꯗꯣꯀꯏ꯫
• **ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯁꯤꯖꯤꯟꯅꯧ**: ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯁꯨꯞꯅꯒꯤ ꯄꯨꯟꯁꯤꯗꯥ ꯁꯤꯖꯤꯟꯅꯒꯅꯨ꯫ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯆꯦꯟꯊꯈꯤꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫

ꯕꯣꯛꯁꯤꯡ ꯖꯕ꯫ FAQs

Can beginners do the ꯕꯣꯛꯁꯤꯡ ꯖꯕ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯇꯁꯦꯡꯅꯥ ꯕꯣꯛꯁꯤꯡ ꯖꯕ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤ ꯕꯣꯛꯁꯤꯡꯗꯥ ꯇꯝꯂꯤꯕꯥ ꯐꯟꯗꯥꯃꯦꯟꯇꯦꯜ ꯄꯟꯆꯁꯤꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯃꯅꯤ ꯑꯃꯁꯨꯡ ꯑꯌꯥꯝꯕꯅꯥ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯗꯥ ꯇꯝꯕꯤꯕꯥ ꯑꯍꯥꯅꯕꯥ ꯄꯟꯆꯅꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯏꯐꯦꯛꯇꯤꯕꯅꯦꯁ ꯃꯦꯛꯁꯤꯃꯥꯏꯖ ꯇꯧꯅꯕꯥ ꯑꯆꯨꯝꯕꯥ ꯇꯦꯛꯅꯤꯛ ꯑꯗꯨ ꯇꯝꯕꯥ ꯑꯃꯁꯨꯡ ꯄ꯭ꯔꯦꯛꯇꯤꯁ ꯇꯧꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯀꯣꯆ ꯑꯃꯗꯒꯤ ꯅꯠꯠꯔꯒꯥ ꯇ꯭ꯔꯦꯟ ꯇꯧꯔꯕꯥ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯑꯃꯗꯒꯤ ꯇꯃꯖꯕꯥ, ꯅꯠꯠꯔꯒꯥ ꯏꯅꯁ꯭ꯠꯔꯛꯁꯅꯒꯤ ꯚꯤꯗꯤꯑꯣꯁꯤꯡ ꯌꯦꯡꯕꯅꯥ ꯃꯇꯦꯡ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫

What are common variations of the ꯕꯣꯛꯁꯤꯡ ꯖꯕ꯫?

• ꯄꯥꯋꯔ ꯖꯕ ꯑꯁꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯄꯨꯡ ꯑꯣꯏꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯊꯥꯗꯣꯀꯄꯥ ꯐꯣꯔꯁꯐꯨꯜ ꯄꯟꯆ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯑꯃꯥꯡ-ꯑꯇꯥ ꯊꯣꯀꯍꯟꯅꯕꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ꯫
• ꯀꯥꯎꯟꯇꯔ ꯖꯕ ꯑꯁꯤ ꯑꯄꯣꯀꯄꯥ ꯑꯃꯒꯤ ꯑꯦꯇꯦꯛ ꯑꯃꯒꯤ ꯄꯥꯎꯈꯨꯝ ꯑꯣꯏꯅꯥ ꯊꯥꯗꯣꯀꯄꯥ ꯗꯤꯐꯦꯟꯁꯀꯤ ꯄꯟꯆ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯔꯤꯗꯝ ꯑꯗꯨ ꯁꯣꯀꯍꯟꯅꯕꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ꯫
• ꯗꯕꯜ ꯖꯕ ꯍꯥꯌꯕꯁꯤꯗꯥ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯈꯨꯠꯅꯥ ꯊꯨꯅꯥ ꯊꯪꯟ-ꯊꯪꯅꯅꯥ ꯖꯕ ꯑꯅꯤ ꯊꯥꯗꯣꯀꯄꯥ ꯌꯥꯑꯣꯏ, ꯃꯁꯤ ꯑꯌꯥꯝꯕꯅꯥ ꯑꯄꯣꯀꯄꯥ ꯑꯃꯕꯨ ꯋꯥꯈꯜ ꯋꯥꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯄꯣꯀꯍꯟꯅꯕꯥ ꯁꯤꯖꯤꯟꯅꯩ꯫
• ꯐꯦꯏꯟꯇ ꯖꯕ ꯑꯁꯤ ꯕꯣꯛꯁꯔꯅꯥ ꯖꯕ ꯑꯃꯥ ꯊꯥꯕꯒꯤ ꯃꯑꯣꯡꯗꯥ ꯁꯦꯃꯗꯣꯛ-ꯁꯦꯃꯖꯤꯟ ꯇꯧꯔꯕꯁꯨ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡ ꯏꯟꯅꯥ ꯆꯠꯄꯥ ꯉꯃꯗꯦ, ꯃꯁꯤꯅꯥ ꯑꯄꯣꯀꯄꯥ ꯑꯗꯨꯕꯨ ꯂꯥꯟꯅꯥ ꯂꯃꯖꯤꯡꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯇꯣꯞꯄꯥ ꯄꯟꯆꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯑꯣꯄꯅꯤꯡꯁꯤꯡ ꯁꯦꯃꯒꯠꯅꯕꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ꯫

What are good complementing exercises for the ꯕꯣꯛꯁꯤꯡ ꯖꯕ꯫?

• "ꯍꯦꯚꯤ ꯕꯦꯒ ꯇ꯭ꯔꯦꯅꯤꯡ" ꯑꯁꯤ ꯕꯣꯛꯁꯤꯡ ꯖꯕꯀꯤ ꯃꯄꯨꯡ ꯑꯣꯏꯕꯥ ꯑꯇꯣꯞꯄꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯖꯕ ꯑꯗꯨ ꯑꯀꯅꯕꯥ ꯄꯥꯟꯗꯝ ꯑꯃꯗꯥ ꯄ꯭ꯔꯦꯛꯇꯤꯁ ꯇꯧꯕꯥ ꯌꯥꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯄꯥꯋꯔ ꯑꯃꯁꯨꯡ ꯄ꯭ꯔꯤꯁꯤꯁꯟ ꯐꯒꯠꯍꯜꯂꯤ꯫
• "ꯖꯝꯄ ꯔꯣꯞ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ" ꯑꯁꯤꯅꯥ ꯕꯣꯛꯁꯤꯡ ꯖꯕ ꯑꯁꯤꯁꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯥꯔꯗꯤꯑꯣꯚꯥꯁ꯭ꯀꯨꯂꯥꯔ ꯑꯦꯟꯗꯨꯔꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯑꯦꯖꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯕꯣꯛꯁꯤꯡ ꯃꯦꯆ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯑꯀꯅꯕꯥ ꯖꯕ ꯑꯃꯥ ꯊꯝꯕꯥ ꯉꯃꯍꯜꯂꯤ꯫