ꯀꯦꯕꯜ ꯄꯨꯂꯗꯥꯎꯟ ꯕꯥꯏꯁꯦꯞ ꯀꯔꯜ꯫

• Body Part: Biceps: ꯎꯊꯩꯉꯨꯟꯂ, ᱡᱟᱥᱚᱣᱟᱯᱚᱸ ᱢᱚᱦᱟ.
• Equipment: HulaBengiFetchRequest isengo.

Introduction to the ꯀꯦꯕꯜ ꯄꯨꯂꯗꯥꯎꯟ ꯕꯥꯏꯁꯦꯞ ꯀꯔꯜ꯫

ꯀꯦꯕꯜ ꯄꯨꯂꯗꯥꯎꯟ ꯕꯥꯏꯁꯦꯞ ꯀꯔꯜ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯕꯥꯏꯁꯦꯄꯁꯇꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤꯕꯥ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯃꯇꯨꯡ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯗꯥ ꯂꯩꯕꯥ ꯃꯁꯂꯁꯤꯡꯁꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ꯫ ꯃꯁꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯐꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯅꯤ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯃꯁꯂꯒꯤ ꯋꯥꯍꯟꯊꯣꯛ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯔꯨꯇꯤꯟ ꯑꯃꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯑꯥꯔꯝ ꯁ꯭ꯠꯔꯦꯡꯊ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯝꯃꯤ, ꯄꯣꯁ꯭ꯇꯨꯔ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯝꯃꯤ ꯑꯃꯁꯨꯡ ꯍꯦꯟꯅꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯣꯏꯕꯥ ꯍꯀꯆꯥꯡ ꯑꯃꯥ ꯁꯦꯃꯒꯠꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

Performing the: A Step-by-Step Tutorial ꯀꯦꯕꯜ ꯄꯨꯂꯗꯥꯎꯟ ꯕꯥꯏꯁꯦꯞ ꯀꯔꯜ꯫

• ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯊꯝꯂꯒꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯈꯨꯎꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯕꯥ ꯑꯀꯥꯌ-ꯑꯇꯣꯌꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯥ ꯅꯛꯅꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯕꯥꯔ ꯑꯗꯨ ꯂꯧꯊꯣꯀꯎ꯫
• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯗꯨ ꯀꯟꯠꯔꯦꯛꯇ ꯇꯧꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯕꯥꯔ ꯑꯗꯨ ꯃꯈꯥꯗꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯀꯟꯠꯔꯦꯛꯇ ꯇꯧꯔꯕꯥ ꯐꯥꯎꯕꯥ ꯑꯃꯁꯨꯡ ꯕꯥꯔ ꯑꯗꯨ ꯁꯣꯔꯣꯛ ꯂꯦꯚꯦꯂꯗꯥ ꯂꯩꯕꯥ ꯐꯥꯎꯕꯥ, ꯄꯤꯛ ꯀꯟꯠꯔꯦꯛꯇ ꯑꯗꯨ ꯃꯦꯛꯁꯤꯃꯝ ꯑꯣꯏꯍꯟꯅꯕꯥ ꯁꯦꯀꯦꯟꯗ ꯑꯃꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯊꯝꯃꯨ꯫
• ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯕꯥꯔ ꯑꯗꯨ ꯍꯧꯒꯠꯂꯤꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯍꯟꯖꯤꯅꯍꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯆꯦꯠꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯗꯨ ꯆꯦꯠꯁꯤꯜꯂꯨ꯫ ꯅꯍꯥꯛꯅꯥ ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯅꯁꯤꯡꯒꯤꯗꯃꯛ ꯊꯧꯑꯣꯡ ꯑꯁꯤ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧꯕꯤꯌꯨ꯫

Tips for Performing ꯀꯦꯕꯜ ꯄꯨꯂꯗꯥꯎꯟ ꯕꯥꯏꯁꯦꯞ ꯀꯔꯜ꯫

• **ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇ**: ꯄꯨꯂꯗꯥꯎꯟ ꯄꯥꯡꯊꯣꯛꯅꯕꯥ ꯃꯣꯃꯦꯟꯇꯝ ꯁꯤꯖꯤꯟꯅꯕꯒꯤ ꯋꯥꯈꯜ ꯂꯥꯀꯄꯥ ꯑꯗꯨꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯌꯨ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯑꯁꯤ ꯇꯞꯅꯥ ꯇꯞꯅꯥ, ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯈꯣꯡꯆꯠꯁꯤꯡꯅꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯀꯦꯕꯜ ꯑꯗꯨ ꯊꯨꯒꯥꯏꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯕꯥꯏꯁꯦꯄꯁꯀꯤ ꯀꯟꯠꯔꯦꯛꯇ ꯑꯗꯨꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯃꯗꯨꯅꯥ, ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯗꯨꯅꯥ ꯁꯣꯌꯗꯅꯥ ꯇꯧꯕꯤꯌꯨ꯫ ꯃꯇꯧ ꯑꯁꯨꯝꯅꯥ, ꯀꯦꯕꯜ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯍꯧꯔꯀꯄꯒꯤ ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯍꯜꯂꯀꯄꯥ ꯌꯥꯍꯅꯒꯗꯕꯅꯤ꯫
• **ꯒ꯭ꯔꯤꯞ**: ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯊꯝꯂꯒꯥ (supinated grip) ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯒ꯭ꯔꯤꯞ ꯇꯧ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯕꯥꯔ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯄꯥꯛ-ꯆꯥꯎꯅꯥ ꯅꯠꯠꯔꯒꯥ ꯌꯥꯝꯅꯥ ꯀꯨꯄꯁꯤꯅꯕꯥ ꯍꯥꯌꯕꯁꯤꯅꯤ, ꯃꯗꯨꯅꯥ ꯃꯈꯨꯠ ꯁꯣꯛ-ꯄꯅꯕꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯏꯐꯦꯛꯇ ꯍꯟꯊꯍꯅꯕꯥ ꯌꯥꯏ꯫
• **ꯑꯦꯂꯕꯣ ꯄꯣꯖꯤꯁꯟ ꯇꯧꯕꯥ꯫

ꯀꯦꯕꯜ ꯄꯨꯂꯗꯥꯎꯟ ꯕꯥꯏꯁꯦꯞ ꯀꯔꯜ꯫ FAQs

Can beginners do the ꯀꯦꯕꯜ ꯄꯨꯂꯗꯥꯎꯟ ꯕꯥꯏꯁꯦꯞ ꯀꯔꯜ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯀꯦꯕꯜ ꯄꯨꯂꯗꯥꯎꯟ ꯕꯥꯏꯁꯦꯞ ꯀꯔꯜ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯃꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯂꯥꯏꯠ ꯑꯣꯏꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯄꯥꯡꯊꯣꯛꯂꯤ ꯍꯥꯌꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯛꯅꯕꯥ ꯑꯍꯥꯅꯕꯥ ꯃꯇꯝ ꯈꯔꯗꯥ ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯂꯩꯕꯥ ꯖꯤꯝ-ꯒꯣꯌꯔ ꯑꯃꯅꯥ ꯁꯨꯄꯔꯚꯥꯏꯖ ꯇꯧꯕꯁꯨ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫

What are common variations of the ꯀꯦꯕꯜ ꯄꯨꯂꯗꯥꯎꯟ ꯕꯥꯏꯁꯦꯞ ꯀꯔꯜ꯫?

• ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯀꯦꯕꯜ ꯄꯨꯂꯗꯥꯎꯟ ꯕꯥꯏꯁꯦꯞ ꯀꯔꯜ ꯑꯁꯤ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯔꯤꯉꯩꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ, ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯅꯕꯥ ꯌꯥꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ꯫
• ꯔꯤꯚꯥꯔꯁ ꯒ꯭ꯔꯤꯞ ꯀꯦꯕꯜ ꯄꯨꯂꯗꯥꯎꯟ ꯕꯥꯏꯁꯦꯞ ꯀꯔꯂꯅꯥ ꯒ꯭ꯔꯤꯞ ꯑꯁꯤ ꯑꯟꯗꯔꯍꯦꯟꯗꯗꯒꯤ ꯑꯣꯚꯔꯍꯦꯟꯗꯗꯥ ꯍꯣꯡꯗꯣꯀꯏ, ꯃꯁꯤꯅꯥ ꯕꯥꯏꯁꯦꯞ ꯑꯃꯁꯨꯡ ꯐꯣꯔꯑꯥꯔꯝ ꯃꯁꯂꯁꯤꯡꯒꯤ ꯇꯣꯉꯥꯟ ꯇꯣꯉꯥꯅꯕꯥ ꯃꯐꯃꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ꯫
• ꯁꯤꯇꯦꯗ ꯀꯦꯕꯜ ꯄꯨꯂꯗꯥꯎꯟ ꯕꯥꯏꯁꯦꯞ ꯀꯔꯜ ꯑꯁꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯒꯤ ꯁꯤꯇꯦꯗ ꯚꯔꯖꯟ ꯑꯃꯅꯤ ꯃꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯕꯦꯖ ꯑꯃꯥ ꯄꯤꯕꯥ ꯉꯃꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯁꯤ ꯍꯦꯟꯅꯥ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯅꯥ ꯑꯥꯏꯁꯣꯂꯦꯠ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ ꯉꯃꯒꯅꯤ꯫
• ꯀ꯭ꯔꯣꯁ-ꯕꯣꯗꯤ ꯀꯦꯕꯜ ꯄꯨꯂꯗꯥꯎꯟ ꯕꯥꯏꯁꯦꯞ ꯀꯔꯜ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯄꯥꯟꯗꯥ ꯀꯦꯕꯜ ꯑꯗꯨ ꯑꯔꯣꯅꯕꯥ ꯈꯨꯎꯒꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯄꯨꯗꯨꯅꯥ ꯆꯠꯂꯤ, ꯃꯁꯤꯅꯥ ꯕꯥꯏꯁꯦꯞ ꯃꯁꯂꯒꯤꯗꯃꯛꯇꯥ ꯑꯈꯟꯅꯕꯥ ꯑꯦꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯦꯟꯁꯟ ꯑꯃꯥ ꯄꯤꯕꯥ ꯉꯃꯒꯅꯤ꯫

What are good complementing exercises for the ꯀꯦꯕꯜ ꯄꯨꯂꯗꯥꯎꯟ ꯕꯥꯏꯁꯦꯞ ꯀꯔꯜ꯫?

• ꯍꯥꯃꯔ ꯀꯔꯂꯁꯤꯡ: ꯃꯈꯣꯌꯅꯥ ꯕꯥꯏꯁꯦꯄꯁꯇꯥ ꯅꯠꯇꯅꯥ ꯃꯊꯛꯀꯤ ꯈꯨꯠꯁꯥꯒꯤ ꯃꯁꯜ ꯑꯃꯥ ꯑꯣꯏꯔꯤꯕꯥ ꯕ꯭ꯔꯦꯀꯤꯌꯥꯂꯤꯁꯇꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯃꯁꯤꯅꯥ ꯀꯦꯕꯜ ꯄꯨꯂꯗꯥꯎꯟ ꯕꯥꯏꯁꯦꯞ ꯀꯔꯂꯗꯥ ꯕꯥꯏꯁꯦꯄꯁꯇꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤꯕꯥ ꯑꯄꯨꯅꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤꯔꯤ꯫
• ꯂꯦꯠ ꯄꯨꯂꯗꯥꯎꯅꯁꯤꯡ: ꯃꯈꯣꯌꯅꯥ ꯀꯦꯕꯜ ꯄꯨꯂꯗꯥꯎꯟ ꯕꯥꯏꯁꯦꯞ ꯀꯔꯂꯒꯤ ꯄꯨꯂꯤꯡ ꯃꯣꯁꯅꯗꯥ ꯌꯥꯎꯔꯤꯕꯥ ꯂꯦꯇꯤꯁꯤꯃꯁ ꯗꯣꯔꯁꯤ ꯃꯁꯂꯁꯤꯡꯕꯨ ꯊꯕꯛ ꯇꯧꯏ, ꯃꯗꯨꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫