ꯕꯣꯛꯁꯤꯡ ꯔꯥꯏꯠ ꯑꯄꯥꯔꯀꯠ꯫

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

Introduction to the ꯕꯣꯛꯁꯤꯡ ꯔꯥꯏꯠ ꯑꯄꯥꯔꯀꯠ꯫

ꯕꯣꯛꯁꯤꯡ ꯔꯥꯏꯠ ꯑꯄꯥꯔꯀꯠ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯈꯨꯠ, ꯈꯨꯠꯁꯥ ꯑꯃꯁꯨꯡ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯄꯥꯉ꯭ꯒꯜ, ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯑꯃꯁꯨꯡ ꯑꯦꯖꯤꯂꯤꯇꯤ ꯁꯦꯃꯒꯠꯂꯤꯕꯥ ꯍꯥꯏ-ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯕꯣꯛꯁꯔꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ, ꯅꯠꯠꯔꯒꯥ ꯃꯈꯣꯌꯒꯤ ꯑꯄꯨꯅꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯑꯃꯁꯨꯡ ꯍꯀꯆꯥꯡꯒꯤ ꯀꯟꯗꯤꯁꯟ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤꯗꯃꯛ ꯑꯐꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯅꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯄꯟꯆꯤꯡ ꯄꯥꯋꯔ, ꯁ꯭ꯄꯤꯗ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯌꯨꯔꯦꯁꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ, ꯃꯁꯤꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯀꯝꯕꯦꯠ ꯁ꯭ꯀꯤꯂꯁꯤꯡ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯈꯣꯌꯒꯤ ꯋꯥꯔꯀꯑꯥꯎꯇꯁꯤꯡꯗꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ, ꯁꯤꯡꯅꯕꯥ ꯑꯃꯥ ꯈꯛꯇꯃꯛ ꯍꯥꯄꯆꯤꯅꯕꯥ ꯄꯥꯝꯂꯤꯕꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯄꯥꯝꯅꯕꯥ ꯋꯥꯔꯦꯞ ꯑꯃꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫

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

• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯗꯨ ꯈꯔꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯆꯦꯟꯊꯍꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡꯖꯨꯝ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯗꯥ ꯆꯦꯟꯊꯍꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯕꯦꯛ ꯐꯨꯠꯇꯥ ꯁꯤꯖꯤꯟꯅꯧ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯆꯦꯟꯊꯍꯟꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨꯗꯥ ꯄꯤꯚꯠ ꯇꯧ꯫
• ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯊꯥꯡꯒꯠꯂꯒꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯥꯡꯗꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯆꯦꯁ꯭ꯠ ꯂꯦꯚꯦꯂꯗꯥ ꯏꯃꯥꯏꯖꯦꯟꯁꯤ ꯑꯣꯏꯕꯥ ꯄꯥꯟꯗꯝ ꯑꯃꯥ ꯊꯝꯃꯨ꯫
• ꯑꯄꯥꯔꯀꯠ ꯑꯗꯨ ꯄꯤꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯐꯤ ꯑꯗꯨ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯂꯩꯕꯥ ꯍꯧꯔꯀꯄꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯂꯧꯊꯣꯀꯎ, ꯃꯗꯨ ꯉꯥꯀꯊꯣꯛꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯇꯣꯞꯄꯥ ꯄꯟꯆ ꯑꯃꯥ ꯊꯥꯗꯣꯛꯅꯕꯥ ꯁꯦꯝ-ꯁꯥꯗꯨꯅꯥ ꯂꯩꯌꯨ꯫

Tips for Performing ꯕꯣꯛꯁꯤꯡ ꯔꯥꯏꯠ ꯑꯄꯥꯔꯀꯠ꯫

• ꯔꯣꯇꯦꯁꯟ ꯑꯃꯁꯨꯡ ꯄꯥꯋꯔ: ꯑꯄꯥꯔꯀꯠ ꯑꯃꯒꯤ ꯄꯥꯋꯔ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯔꯣꯇꯦꯁꯟꯗꯒꯤ ꯂꯥꯀꯏ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯈꯛꯇꯗꯒꯤ ꯂꯥꯀꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯄꯟꯆ ꯑꯗꯨ ꯊꯥꯗꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯇꯨꯡꯒꯤ ꯈꯣꯡ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫ ꯃꯁꯤꯒꯤ ꯔꯣꯇꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯄꯟꯆ ꯑꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯂꯩꯕꯥ ꯄꯥꯋꯔ ꯑꯗꯨ ꯄꯤꯒꯅꯤ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯑꯥꯔꯝ ꯁ꯭ꯠꯔꯦꯡꯊꯇꯥ ꯌꯥꯝꯅꯥ ꯊꯥꯖꯕꯥ ꯊꯝꯕꯥ ꯑꯁꯤꯅꯤ, ꯃꯗꯨꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯗꯕꯥ ꯄꯟꯆꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯄꯣꯇꯦꯟꯁꯤꯑꯦꯜ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯅꯁꯤꯡ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯄꯟꯆꯤꯡ ꯇꯦꯛꯅꯤꯛ: ꯑꯄꯥꯔꯀꯠ ꯑꯗꯨ ꯊꯥꯗꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯅꯥꯛꯇꯥ ꯂꯩꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠ ꯑꯗꯨ ꯗꯤꯒ꯭ꯔꯤ 90ꯒꯤ ꯑꯦꯉ꯭ꯒꯂꯗꯥ ꯂꯩꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯑꯣꯏꯍꯅꯒꯗꯕꯅꯤ꯫ ꯑꯄꯣꯀꯄꯥ ꯑꯗꯨꯒꯤ ꯆꯤꯟ ꯅꯠꯠꯔꯒꯥ ꯍꯀꯆꯥꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯃꯨ꯫ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ꯫

ꯕꯣꯛꯁꯤꯡ ꯔꯥꯏꯠ ꯑꯄꯥꯔꯀꯠ꯫ FAQs

Can beginners do the ꯕꯣꯛꯁꯤꯡ ꯔꯥꯏꯠ ꯑꯄꯥꯔꯀꯠ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯁꯣꯏꯗꯅꯥ ꯇꯝꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯕꯣꯛꯁꯤꯡ ꯔꯥꯏꯠ ꯑꯄꯥꯔꯀꯠ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫ ꯈꯣꯡꯖꯦꯜ ꯑꯁꯤ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯄꯥꯡꯊꯣꯛꯂꯤ ꯍꯥꯌꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯛꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯇꯞꯅꯥ ꯍꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯐꯃꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯆꯨꯝꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯁꯨꯡ ꯇꯦꯛꯅꯤꯛ ꯑꯗꯨꯒꯤ ꯈꯨꯠꯊꯥꯡꯗꯥ ꯂꯃꯖꯤꯡꯅꯕꯥ ꯑꯍꯥꯅꯕꯗꯥ ꯀꯣꯆ ꯅꯠꯠꯔꯒꯥ ꯇ꯭ꯔꯦꯅꯔ ꯑꯃꯥ ꯂꯩꯕꯅꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏꯒꯅꯤ꯫ ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯍꯦꯟꯅꯥ ꯂꯥꯏꯅꯥ ꯏꯟꯇꯦꯟꯁꯤꯇꯤꯗꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯦꯛꯅꯤꯛ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫

What are common variations of the ꯕꯣꯛꯁꯤꯡ ꯔꯥꯏꯠ ꯑꯄꯥꯔꯀꯠ꯫?

• ꯔꯤꯑꯦꯔ ꯔꯥꯏꯠ ꯑꯄꯥꯔꯀꯠ: ꯃꯁꯤ ꯔꯤꯑꯦꯔ ꯍꯦꯟꯗꯅꯥ ꯊꯥꯗꯣꯀꯄꯥ ꯁꯛꯇꯤ ꯂꯩꯕꯥ ꯄꯟꯆ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯑꯍꯦꯅꯕꯥ ꯐꯣꯔꯁꯀꯤꯗꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯔꯣꯇꯦꯁꯟ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯩ꯫
• ꯀꯥꯎꯟꯇꯔ ꯔꯥꯏꯠ ꯑꯄꯥꯔꯀꯠ: ꯃꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯑꯄꯣꯀꯄꯥ ꯑꯗꯨꯅꯥ ꯄꯟꯆ ꯑꯃꯥ ꯊꯥꯗꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯔꯥꯏꯠ ꯑꯄꯥꯔꯀꯠ ꯑꯃꯥ ꯀꯥꯎꯟꯇꯔ ꯑꯦꯇꯦꯛ ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯊꯥꯗꯣꯀꯄꯥ ꯗꯤꯐꯦꯟꯁꯀꯤ ꯈꯣꯡꯊꯥꯡ ꯑꯃꯅꯤ꯫
• ꯁ꯭ꯇꯦꯞ-ꯏꯟ ꯔꯥꯏꯠ ꯑꯄꯥꯔꯀꯠ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯄꯥꯔꯀꯠ ꯑꯗꯨ ꯊꯥꯗꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯄꯣꯀꯄꯥ ꯑꯗꯨꯗꯥ ꯈꯣꯡ ꯊꯥꯡꯖꯤꯅꯕꯥ, ꯂꯥꯞꯅꯥ ꯂꯩꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯄꯟꯆ ꯑꯗꯨꯗꯥ ꯃꯣꯃꯦꯟꯇꯝ ꯍꯥꯄꯆꯤꯅꯕꯥ ꯌꯥꯎꯏ꯫
• ꯕꯣꯗꯤ ꯔꯥꯏꯠ ꯑꯄꯥꯔꯀꯠ: ꯃꯁꯤ ꯄꯟꯆ ꯑꯗꯨꯅꯥ ꯆꯤꯟ ꯅꯠꯠꯔꯒꯥ ꯐꯦꯁꯀꯤ ꯃꯍꯨꯠꯇꯥ ꯑꯄꯣꯀꯄꯥ ꯑꯗꯨꯒꯤ ꯍꯀꯆꯥꯡꯗꯥ, ꯃꯍꯧꯁꯥꯅꯥ ꯁꯣꯂꯥꯔ ꯄ꯭ꯂꯦꯛꯁꯁ ꯅꯠꯠꯔꯒꯥ ꯔꯤꯕꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ꯫

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

• ꯖꯝꯄ ꯔꯣꯞ: ꯑꯦꯛꯇꯤꯚꯤꯇꯤ ꯑꯁꯤꯅꯥ ꯈꯣꯡꯒꯤ ꯊꯕꯛ, ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ, ꯑꯃꯁꯨꯡ ꯀꯥꯔꯗꯤꯑꯣꯚꯥꯁ꯭ꯀꯨꯂꯥꯔ ꯑꯦꯟꯗꯨꯔꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ, ꯃꯈꯣꯌ ꯄꯨꯝꯅꯃꯛ ꯑꯁꯤ ꯕꯣꯛꯁꯔ ꯑꯃꯅꯥ ꯑꯐꯕꯥ ꯁ꯭ꯇꯦꯟꯁ ꯑꯃꯥ ꯊꯝꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁ ꯃꯥꯡꯍꯟꯗꯅꯥ ꯁꯛꯇꯤ ꯂꯩꯕꯥ ꯔꯥꯏꯠ ꯑꯄꯥꯔꯀꯠ ꯑꯃꯥ ꯄꯤꯕꯗꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫
• ꯍꯦꯚꯤ ꯕꯦꯒ ꯇ꯭ꯔꯦꯅꯤꯡ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯔꯥꯏꯠ ꯑꯄꯥꯔꯀꯠ ꯌꯥꯎꯅꯥ ꯃꯈꯜ ꯀꯌꯥꯒꯤ ꯕꯣꯛꯁꯤꯡ ꯇꯦꯛꯅꯤꯀꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯍꯦꯚꯤ ꯕꯦꯒ ꯑꯃꯥ ꯊꯦꯡꯅꯩ, ꯃꯁꯤꯅꯥ ꯄꯥꯉ꯭ꯒꯜ, ꯄꯥꯋꯔ ꯑꯃꯁꯨꯡ ꯇꯦꯛꯅꯤꯛ ꯁꯦꯃꯒꯠꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯄꯟꯆꯁꯤꯡꯒꯤ ꯃꯇꯝ ꯑꯃꯁꯨꯡ ꯑꯆꯨꯝꯕꯥ ꯃꯑꯣꯡ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫