ꯕꯣꯛꯁꯤꯡ ꯂꯦꯐꯠ ꯑꯄꯥꯔꯀꯠ꯫

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

Introduction to the ꯕꯣꯛꯁꯤꯡ ꯂꯦꯐꯠ ꯑꯄꯥꯔꯀꯠ꯫

ꯕꯣꯛꯁꯤꯡ ꯂꯦꯐꯠ ꯑꯄꯥꯔꯀꯠ ꯑꯁꯤ ꯈꯨꯠ, ꯈꯨꯠ, ꯀꯣꯔ, ꯑꯃꯁꯨꯡ ꯈꯣꯡ ꯌꯥꯑꯣꯅꯥ ꯃꯁꯤꯡ ꯌꯥꯝꯂꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯖꯦꯜ ꯌꯥꯡꯅꯥ ꯆꯠꯄꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯃꯗꯨꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤꯔꯤ꯫ ꯃꯁꯤꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯖꯕꯁꯤꯡꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯄ꯭ꯔꯣꯐꯦꯁ꯭ꯅꯦꯜ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ ꯐꯥꯑꯣꯕꯥ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯕꯣꯛꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯃꯥꯔꯁꯜ ꯑꯥꯔꯇꯇꯥ ꯄꯨꯛꯅꯤꯡ ꯆꯪꯕꯥ ꯃꯤꯑꯣꯏ ꯈꯨꯗꯤꯡꯃꯛꯀꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯩ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯁꯛꯇꯤ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ, ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯀꯥꯔꯗꯤꯑꯣꯚꯥꯁ꯭ꯀꯨꯂꯥꯔ ꯑꯦꯟꯗ꯭ꯌꯨꯔꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯕꯣꯛꯁꯤꯡ ꯂꯦꯐꯠ ꯑꯄꯔꯀꯠ ꯑꯁꯤ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯄꯥꯝꯂꯒꯅꯤ꯫

Performing the: A Step-by-Step Tutorial ꯕꯣꯛꯁꯤꯡ ꯂꯦꯐꯠ ꯑꯄꯥꯔꯀꯠ꯫

• ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯈꯣꯡꯖꯦꯜ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯟꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ ꯑꯃꯁꯨꯡ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ ꯍꯧꯒꯠꯂꯨ꯫
• ꯃꯇꯝ ꯑꯃꯠꯇꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ-ꯃꯇꯧ ꯑꯗꯨ ꯑꯄꯣꯀꯄꯥ ꯑꯗꯨꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯀꯨꯄꯁꯤꯜꯂꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯃꯊꯛꯇꯥ ꯊꯥꯡꯒꯠꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯌꯦꯡꯗꯨꯅꯥ ꯊꯝꯃꯨ꯫
• ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯥꯌ ꯑꯗꯨ ꯉꯥꯀꯊꯣꯛꯇꯨꯅꯥ ꯊꯝꯃꯨ꯫
• ꯄꯟꯆ ꯑꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ, ꯃꯊꯪꯒꯤ ꯈꯣꯡꯊꯥꯡ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯁꯦꯝ-ꯁꯥꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ ꯑꯗꯨ ꯍꯧꯒꯠꯂꯀꯄꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯂꯧꯊꯣꯀꯎ꯫

Tips for Performing ꯕꯣꯛꯁꯤꯡ ꯂꯦꯐꯠ ꯑꯄꯥꯔꯀꯠ꯫

• ꯀꯣꯔ ꯔꯣꯇꯦꯁꯟ: ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯑꯥꯔꯝ ꯁ꯭ꯠꯔꯦꯡꯊ ꯈꯛꯇꯃꯛ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯑꯄꯥꯔꯀꯠ ꯑꯗꯨ ꯊꯥꯗꯣꯀꯄꯥ ꯑꯁꯤꯅꯤ꯫ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯕꯥ ꯂꯦꯐꯠ ꯑꯄꯥꯔꯀꯠ ꯑꯃꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯃꯁꯨꯡ ꯍꯤꯄꯁꯤꯡꯒꯤ ꯔꯣꯇꯦꯁꯅꯗꯒꯤ ꯁꯦꯝꯕꯥ ꯄꯥꯋꯔ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯩ꯫ ꯅꯍꯥꯛꯅꯥ ꯄꯟꯆ ꯑꯗꯨ ꯊꯥꯗꯣꯛꯅꯕꯥ ꯁꯦꯝ-ꯁꯥꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡꯖꯨꯝ ꯑꯃꯁꯨꯡ ꯈꯨꯎ ꯑꯗꯨ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯆꯪꯁꯤꯜꯂꯨ꯫ ꯃꯁꯤꯒꯤ ꯃꯣꯁꯟ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯄꯟꯆ ꯑꯗꯨꯗꯥ ꯄꯥꯋꯔ ꯍꯥꯄꯆꯤꯟꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯑꯁꯣꯛ-ꯑꯄꯅꯗꯒꯤ ꯉꯥꯀꯊꯣꯀꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫
• ꯑꯦꯂꯕꯣ ꯄꯣꯖꯤꯁꯟ: ꯅꯍꯥꯛꯀꯤ ꯑꯦꯂꯕꯣꯅꯥ ꯁꯥꯐꯕꯥ ꯑꯃꯁꯨꯡ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯕꯥ ꯑꯄꯥꯔꯀꯠ ꯑꯃꯥ ꯄꯤꯕꯗꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯊꯧꯗꯥꯡ ꯂꯧꯏ꯫ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯗꯤꯒ꯭ꯔꯤ 90ꯗꯥ ꯀꯨꯄꯁꯤꯅꯒꯗꯕꯅꯤ, ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯄꯟꯆ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯥ ꯅꯛꯅꯅꯥ ꯂꯩꯒꯗꯕꯅꯤ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯐ꯭ꯂꯦꯌꯔ ꯑꯁꯤꯅꯤ꯫

ꯕꯣꯛꯁꯤꯡ ꯂꯦꯐꯠ ꯑꯄꯥꯔꯀꯠ꯫ FAQs

Can beginners do the ꯕꯣꯛꯁꯤꯡ ꯂꯦꯐꯠ ꯑꯄꯥꯔꯀꯠ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯁꯣꯏꯗꯅꯥ ꯇꯝꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯕꯣꯛꯁꯤꯡ ꯂꯦꯐꯠ ꯑꯄꯥꯔꯀꯠ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯑꯆꯨꯝꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯁꯨꯡ ꯇꯦꯛꯅꯤꯛ ꯑꯗꯨ ꯇꯝꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯇ꯭ꯔꯦꯅꯔ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯊꯕꯛ ꯇꯧꯃꯤꯟꯅꯕꯅꯥ ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯛꯅꯥ ꯈꯣꯡꯖꯦꯂꯁꯤꯡ ꯑꯗꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯄꯥꯡꯊꯣꯛꯂꯤꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯛꯅꯕꯥ ꯍꯧꯔꯀꯄꯒꯤ ꯕꯣꯛꯁꯤꯡ ꯀ꯭ꯂꯥꯁ ꯑꯃꯥ ꯂꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯃꯇꯦꯡ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯠꯇꯥ ꯍꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯋꯥꯔꯝ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯀꯨꯂꯕꯇꯤ ꯇꯧꯕꯥ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ꯫

What are common variations of the ꯕꯣꯛꯁꯤꯡ ꯂꯦꯐꯠ ꯑꯄꯥꯔꯀꯠ꯫?

• ꯀꯥꯎꯟꯇꯔ ꯂꯦꯐꯠ ꯑꯄꯥꯔꯀꯠ: ꯃꯁꯤ ꯑꯄꯣꯀꯄꯥ ꯑꯃꯅꯥ ꯄꯟꯆ ꯑꯃꯥ ꯊꯥꯗꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯁꯤꯖꯤꯟꯅꯩ, ꯃꯈꯣꯌꯕꯨ ꯀꯥꯎꯟꯇꯔ ꯑꯦꯇꯦꯛ ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯑꯀꯛꯅꯕꯥ ꯂꯦꯐꯠ ꯑꯄꯥꯔꯀꯠ ꯑꯃꯒꯤꯗꯃꯛ ꯊꯨꯅꯥ ꯍꯥꯡꯗꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯁꯤꯖꯤꯟꯅꯩ꯫
• ꯍꯀꯆꯥꯡ ꯂꯦꯐꯠ ꯑꯄꯥꯔꯀꯠ: ꯆꯤꯟ ꯅꯠꯠꯔꯒꯥ ꯃꯥꯌꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯕꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯃꯈꯣꯌꯕꯨ ꯄꯣꯇꯦꯟꯁꯤꯑꯦꯜ ꯑꯣꯏꯅꯥ ꯅꯨꯡꯁꯤꯠ ꯁꯤꯠꯄꯥ ꯌꯥꯅꯕꯥ ꯑꯄꯣꯀꯄꯥ ꯍꯀꯆꯥꯡꯗꯥ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯔꯤꯕꯀꯦꯖ ꯅꯠꯠꯔꯒꯥ ꯁꯣꯂꯥꯔ ꯄ꯭ꯂꯦꯛꯁꯁꯇꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ꯫
• ꯂꯤꯗ ꯂꯦꯐꯠ ꯑꯄꯥꯔꯀꯠ: ꯃꯁꯤ ꯕꯣꯛꯁꯔ ꯑꯗꯨꯅꯥ ꯀꯝꯕꯤꯅꯦꯁꯟ ꯑꯃꯗꯥ ꯑꯍꯥꯅꯕꯥ ꯄꯟꯆ ꯑꯣꯏꯅꯥ ꯂꯦꯐꯠ ꯑꯄꯥꯔꯀꯠ ꯑꯃꯥ ꯊꯥꯗꯣꯀꯄꯥ ꯁ꯭ꯠꯔꯦꯇꯦꯖꯤꯛ ꯑꯣꯏꯕꯥ ꯈꯣꯡꯊꯥꯡ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯑꯌꯥꯝꯕꯅꯥ ꯑꯄꯣꯀꯄꯥ ꯑꯗꯨꯕꯨ ꯑꯣꯐ ꯒꯥꯔꯗ ꯑꯣꯏꯅꯥ ꯂꯧꯏ꯫
• ꯐꯦꯏꯟꯇ ꯂꯦꯐꯠ ꯑꯄꯥꯔꯀꯠ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯕꯣꯛꯁꯔ ꯑꯗꯨꯅꯥ ꯂꯦꯐꯠ ꯑꯄꯥꯔꯀꯠ ꯑꯃꯥ ꯊꯥꯗꯣꯀꯄꯒꯤ ꯃꯑꯣꯡꯗꯥ ꯁꯦꯝꯃꯤ, ꯃꯗꯨꯅꯥ ꯑꯄꯣꯀꯄꯥ ꯑꯗꯨꯅꯥ ꯗꯤꯐꯦꯟꯁꯀꯤ ꯑꯣꯏꯅꯥ ꯔꯤꯑꯦꯛꯇ ꯇꯧꯕꯥ ꯉꯃꯍꯜꯂꯤ, ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯇꯣꯉꯥꯅꯕꯥ ꯄꯟꯆ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯐꯣꯂꯣ-ꯑꯞ ꯇꯧꯏ꯫

What are good complementing exercises for the ꯕꯣꯛꯁꯤꯡ ꯂꯦꯐꯠ ꯑꯄꯥꯔꯀꯠ꯫?

• "ꯍꯦꯚꯤ ꯕꯦꯒ ꯇ꯭ꯔꯦꯅꯤꯡ"ꯅꯥ ꯕꯣꯛꯁꯤꯡ ꯂꯦꯐꯠ ꯑꯄꯥꯔꯀꯠ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯐꯤꯖꯤꯀꯦꯜ ꯇꯥꯔꯒꯦꯠ ꯑꯃꯥ ꯄꯤꯔꯤ, ꯃꯁꯤꯅꯥ ꯕꯣꯛꯁꯔꯁꯤꯡꯗꯥ ꯃꯈꯣꯌꯒꯤ ꯄꯥꯋꯔ, ꯈꯣꯡꯖꯦꯜ ꯑꯃꯁꯨꯡ ꯑꯆꯨꯝꯕꯥ ꯊꯧꯑꯣꯡꯁꯤꯡ ꯄ꯭ꯔꯦꯛꯇꯤꯁ ꯇꯧꯕꯥ ꯌꯥꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯑꯄꯥꯔꯀꯠꯀꯤꯗꯃꯛꯇꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯃꯁꯜ ꯃꯦꯃꯣꯔꯤ ꯁꯦꯃꯒꯠꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• "ꯖꯝꯄ ꯔꯣꯞ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ" ꯑꯁꯤꯅꯥ ꯕꯣꯛꯁꯤꯡ ꯑꯁꯤꯁꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯀꯥꯔꯗꯤꯑꯣꯚꯥꯁ꯭ꯀꯨꯂꯥꯔ ꯐꯤꯠꯅꯦꯁ ꯑꯃꯁꯨꯡ ꯐꯨꯠꯋꯔꯛ ꯑꯦꯖꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯕꯣꯛꯁꯤꯡ ꯃꯦꯆ ꯑꯃꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯦꯟꯗꯨꯔꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯃꯣꯕꯤꯂꯤꯇꯤ ꯉꯥꯛꯇꯨꯅꯥ ꯊꯝꯕꯗꯥ ꯇꯉꯥꯏ ꯐꯗꯕꯥ ꯑꯣꯏ, ꯑꯔꯣꯏꯕꯗꯥ ꯂꯦꯞꯇꯅꯥ ꯑꯄꯥꯔꯀꯇꯒꯨꯝꯕꯥ ꯈꯣꯡꯊꯥꯡꯁꯤꯡꯒꯤ ꯏꯐꯦꯛꯇꯤꯕꯅꯦꯁ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫