ꯁꯔꯀꯂꯁꯤꯡ ꯕꯣꯜ꯫

• Body Part: ꯆꯉꯩꯕ ꯁꯔꯦꯗꯩ9115.
• Equipment: ꯂꯤꯑꯇꯔ ꯆꯠꯁꯄꯗ
• Primary Muscles: Deltoid Posterior, Teres Major, Teres Minor

Introduction to the ꯁꯔꯀꯂꯁꯤꯡ ꯕꯣꯜ꯫

ꯁꯔꯀꯂꯁ ꯕꯜ ꯑꯁꯤ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ, ꯕꯦꯂꯦꯟꯁ, ꯑꯃꯁꯨꯡ ꯃꯣꯇꯣꯔ ꯁ꯭ꯀꯤꯂꯁꯤꯡ ꯍꯦꯅꯒꯠꯍꯜꯂꯤꯕꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯑꯐꯕꯥ ꯈꯅꯐꯝ ꯑꯃꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ, ꯑꯦꯖꯤꯂꯤꯇꯤ ꯊꯝꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯁꯦꯅꯤꯌꯔꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯐꯤꯖꯤꯀꯦꯜ ꯊꯦꯔꯥꯄꯤ ꯅꯠꯠꯔꯒꯥ ꯔꯤꯍꯦꯕꯤꯂꯤꯇꯦꯁꯟ ꯇꯧꯔꯤꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤꯗꯃꯛ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏ꯫ ꯃꯁꯤꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯄꯨꯛꯅꯤꯡ ꯆꯤꯡꯁꯤꯟꯅꯤꯡꯉꯥꯏ ꯑꯣꯏꯔꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯍꯀꯆꯥꯡꯕꯨ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯁ꯭ꯄꯦꯁꯤꯑꯦꯜ ꯑꯦꯋꯦꯌꯔꯅꯦꯁ ꯑꯃꯁꯨꯡ ꯔꯤꯐ꯭ꯂꯦꯛꯁꯁꯤꯡꯁꯨ ꯐꯒꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯐꯤꯖꯤꯀꯦꯜ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯅꯨꯡꯉꯥꯏ-ꯌꯥꯏꯐꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

Performing the: A Step-by-Step Tutorial ꯁꯔꯀꯂꯁꯤꯡ ꯕꯣꯜ꯫

• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯆꯦꯁ꯭ꯠ ꯂꯦꯚꯦꯂꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯗꯥ ꯆꯦꯛꯁꯤꯟꯅꯥ ꯊꯝꯃꯨ, ꯕꯣꯜ ꯑꯗꯨ ꯈꯨꯠ ꯑꯅꯤꯃꯛꯅꯥ ꯆꯦꯠꯅꯥ ꯊꯝꯃꯨ꯫
• ꯕꯣꯜ ꯑꯗꯨ ꯀ꯭ꯂꯣꯀꯋꯥꯏꯗ ꯅꯠꯠꯔꯒꯥ ꯀꯥꯎꯟꯇꯔꯛꯂꯣꯀꯋꯥꯏꯗ ꯑꯣꯏꯅꯥ ꯁꯔꯀꯨꯂꯥꯔ ꯃꯣꯁꯟ ꯑꯃꯗꯥ ꯆꯠꯍꯟꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯃꯁꯨꯡ ꯃꯊꯛ ꯊꯪꯕꯥ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯑꯗꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯗꯨꯅꯥ ꯍꯧꯒꯗꯕꯅꯤ꯫
• ꯅꯍꯥꯛꯅꯥ ꯕꯣꯜ ꯑꯗꯨ ꯁꯔꯀꯜ ꯑꯃꯗꯥ ꯆꯦꯅꯕꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ, ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯕꯣꯜ ꯑꯗꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯇꯧꯕꯤꯌꯨ꯫
• ꯂꯦꯞꯂꯕꯥ ꯃꯇꯝ ꯅꯠꯠꯔꯒꯥ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ, ꯃꯥꯌꯀꯩ ꯑꯅꯤꯃꯛ ꯆꯞ ꯃꯥꯟꯅꯅꯥ ꯊꯕꯛ ꯇꯧꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ ꯁꯔꯀꯜ ꯑꯗꯨꯒꯤ ꯃꯥꯌꯀꯩ ꯑꯗꯨ ꯍꯣꯡꯗꯣꯀꯎ꯫

Tips for Performing ꯁꯔꯀꯂꯁꯤꯡ ꯕꯣꯜ꯫

• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯆꯠꯄꯥ ꯌꯥꯔꯣꯏꯗꯕꯅꯤ꯫ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯁꯔꯀꯜ ꯈꯨꯗꯤꯡꯃꯛ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯋꯥꯈꯜ ꯈꯟꯗꯨꯅꯥ ꯄꯥꯡꯊꯣꯀꯎ꯫ ꯃꯁꯤꯅꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯅꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯅꯕꯁꯨ ꯌꯥꯏ꯫
• ꯑꯆꯨꯝꯕꯥ ꯁꯥꯏꯖꯒꯤ ꯕꯣꯜ: ꯌꯥꯝꯅꯥ ꯆꯥꯎꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯌꯥꯝꯅꯥ ꯄꯤꯀꯄꯥ ꯕꯣꯜ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯕꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯈꯨꯗꯣꯡꯊꯤꯅꯤꯉꯥꯏ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫ ꯕꯣꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯥ ꯆꯥꯟꯅꯅꯥ ꯁꯥꯏꯖ ꯇꯧꯒꯗꯕꯅꯤ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯔꯦꯟꯖ ꯑꯃꯗꯥ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯆꯠꯄꯥ ꯌꯥꯍꯅꯒꯗꯕꯅꯤ꯫
• ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯂꯦꯡꯗꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯂꯦꯄꯍꯅꯕꯅꯥ ꯃꯊꯧ ꯇꯥꯗꯕꯥ ꯁ꯭ꯠꯔꯦꯁ (strain) ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ (lightheadedness) ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯕ꯭ꯔꯦꯛ ꯇꯧꯕꯥ: ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯀꯌꯥ ꯇꯧꯅꯕꯥ ꯃꯁꯥꯃꯀꯄꯨ ꯄꯨꯛꯅꯤꯡ ꯊꯧꯒꯠꯂꯣꯏꯗꯕꯅꯤ꯫ ꯑꯌꯥꯕꯥ ꯄꯤꯅꯕꯒꯤꯗꯃꯛ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯕ꯭ꯔꯦꯛ ꯂꯧꯕꯥ꯫

ꯁꯔꯀꯂꯁꯤꯡ ꯕꯣꯜ꯫ FAQs

Can beginners do the ꯁꯔꯀꯂꯁꯤꯡ ꯕꯣꯜ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯁꯔꯀꯂꯁ ꯕꯜ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯁꯣꯏꯗꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ, ꯕꯦꯂꯦꯟꯁ, ꯑꯃꯁꯨꯡ ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯑꯆꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯔꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯃꯈꯣꯌꯅꯥ ꯑꯆꯨꯝꯕꯥ ꯐꯣꯔꯝ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯔꯤ ꯍꯥꯌꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯀꯄꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯃꯈꯣꯌꯕꯨ ꯑꯍꯥꯅꯕꯗꯥ ꯂꯃꯖꯤꯡꯕꯤꯕꯗꯁꯨ ꯃꯇꯦꯡ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫

What are common variations of the ꯁꯔꯀꯂꯁꯤꯡ ꯕꯣꯜ꯫?

• ꯑꯣꯔꯕ ꯁꯣꯏꯔꯤ ꯑꯁꯤ ꯁꯔꯀꯂꯁ ꯕꯂꯒꯤ ꯑꯇꯣꯞꯄꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ, ꯃꯁꯤꯗꯥ ꯁꯦꯂꯦꯁ꯭ꯇꯤꯑꯦꯜ ꯕꯣꯗꯤꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯑꯦꯁ꯭ꯠꯔꯣꯅꯣꯃꯤꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯂꯤ꯫
• ꯒ꯭ꯂꯣꯕ ꯒꯦꯗꯔꯤꯡ ꯑꯁꯤ ꯃꯥꯂꯦꯃꯒꯤ ꯊꯤꯃꯒꯤ ꯑꯣꯏꯕꯥ ꯊꯧꯔꯝ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯁꯔꯀꯂꯁ ꯕꯂꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯃꯥꯂꯦꯃꯒꯤ ꯑꯣꯏꯕꯥ ꯏꯟꯇꯔꯞꯔꯤꯇꯦꯁꯟ ꯑꯃꯥ ꯄꯤꯔꯤ꯫
• ꯔꯤꯡ ꯔꯦꯟꯗꯦꯖ ꯑꯁꯤꯅꯥ ꯁꯔꯀꯂꯁ ꯕꯂꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯇꯣꯉꯥꯅꯕꯥ ꯇꯦꯛ ꯑꯃꯥ ꯄꯤꯔꯤ, ꯃꯁꯤꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯑꯁꯤ ꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯁꯔꯀꯨꯂꯥꯔ ꯑꯣꯕꯖꯦꯛꯇꯁꯤꯡꯗꯥ ꯁꯤꯖꯤꯟꯅꯔꯤ꯫
• ꯍꯨꯞ ꯍꯣꯞ ꯑꯁꯤ ꯁꯔꯀꯂꯁ ꯕꯣꯂꯒꯤ ꯍꯦꯟꯅꯥ ꯀꯦꯖꯨꯑꯦꯜ ꯑꯃꯁꯨꯡ ꯁ꯭ꯄꯣꯔꯇꯤ ꯑꯣꯏꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯅꯤ, ꯃꯁꯤꯗꯥ ꯕꯥꯁ꯭ꯀꯦꯠꯕꯣꯜ ꯑꯃꯁꯨꯡ ꯑꯇꯣꯞꯄꯥ ꯍꯨꯄꯀꯥ ꯃꯔꯤ ꯂꯩꯅꯕꯥ ꯒꯦꯃꯁꯤꯡꯒꯤ ꯃꯆꯥꯀꯁꯤꯡ ꯌꯥꯑꯣꯔꯤ꯫

What are good complementing exercises for the ꯁꯔꯀꯂꯁꯤꯡ ꯕꯣꯜ꯫?

• "ꯕꯣꯜ ꯄꯥꯁ": ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯒꯤ ꯃꯔꯛꯇꯥ ꯕꯣꯜ ꯑꯗꯨ ꯄꯥꯁ ꯇꯧꯕꯥ ꯌꯥꯎꯏ, ꯃꯁꯤꯅꯥ ꯁꯔꯀꯂꯁ ꯕꯂꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯒꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯋꯥꯔꯀꯑꯥꯎꯇꯇꯥ ꯑꯍꯦꯅꯕꯥ ꯊꯥꯛ ꯑꯃꯒꯤ ꯆꯦꯂꯦꯟꯖ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯜꯂꯤ꯫
• "ꯋꯥꯜ ꯕꯜ ꯁ꯭ꯛꯕꯥꯠ": ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯁꯔꯀꯂꯁ ꯕꯂꯒꯥ ꯃꯥꯟꯅꯕꯥ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡ ꯑꯃꯁꯨꯡ ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊꯇꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯃꯗꯨꯅꯥ ꯁꯔꯀꯂꯁ ꯕꯜ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯑꯗꯨꯕꯨ ꯃꯁꯤꯗꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯍꯥꯄꯆꯤꯟꯗꯨꯅꯥ ꯀꯥꯔꯗꯤꯑꯣ ꯏꯂꯤꯃꯦꯟꯇ ꯑꯃꯁꯨ ꯌꯥꯑꯣꯏ, ꯃꯁꯤꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫