ꯀꯃꯥꯟꯗꯣ ꯄꯨꯜ-ꯑꯞ ꯇꯧꯕꯥ꯫

• Body Part: Kiba leima suktang khonge toubagi asida., ꯆꯤ ꯆꯤꯡꯗ
• Equipment: ꯂꯨꯗ ꯔꯨꯞ: ꯍꯣꯝꯕꯤ ꯔꯨꯁ ꯐꯨꯔꯨꯟ.
• Primary Muscles: Infraspinatus, Latissimus Dorsi, Obliques, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Secondary Muscles: Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior

Introduction to the ꯀꯃꯥꯟꯗꯣ ꯄꯨꯜ-ꯑꯞ ꯇꯧꯕꯥ꯫

ꯀꯃꯥꯟꯗꯣ ꯄꯨꯜ-ꯑꯞ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ, ꯈꯨꯠꯁꯥ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯒꯤ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯄꯨꯅꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤꯔꯤ꯫ ꯃꯁꯤ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯀꯁꯤꯡꯒꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯃꯣꯗꯤꯐꯥꯏ ꯇꯧꯕꯥ ꯌꯥꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯍꯧꯔꯀꯄꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯑꯦꯗꯚꯥꯟꯁ ꯐꯥꯑꯣꯕꯒꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯖꯕꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯆꯨꯝꯃꯤ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯁꯜ ꯁꯦꯝꯕꯗꯥ ꯏꯐꯤꯁꯤꯑꯦꯟꯁꯤ, ꯒ꯭ꯔꯤꯄꯀꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ, ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯍꯀꯆꯥꯡ ꯀꯟꯠꯔꯣꯜ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁꯇꯥ ꯄꯤꯔꯤꯕꯥ ꯑꯍꯣꯡꯕꯥ ꯑꯁꯤꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯈꯅꯒꯠꯄꯥ ꯌꯥꯏ꯫

Performing the: A Step-by-Step Tutorial ꯀꯃꯥꯟꯗꯣ ꯄꯨꯜ-ꯑꯞ ꯇꯧꯕꯥ꯫

• ꯃꯊꯛꯇꯥ ꯊꯥꯡꯒꯠꯂꯨ ꯑꯃꯁꯨꯡ ꯕꯥꯔ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯅꯥꯛꯇꯥ ꯍꯦꯟꯅꯥ ꯅꯀꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯑꯇꯣꯞꯄꯥ ꯈꯨꯠ ꯑꯗꯨꯅꯥ ꯍꯦꯟꯅꯥ ꯂꯥꯞꯅꯥ, ꯑꯣꯚꯔꯍꯦꯟꯗ ꯒ꯭ꯔꯤꯞ ꯑꯃꯗꯥ ꯊꯝꯃꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯈꯨꯎꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯕꯥ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯂꯥꯏꯟ ꯑꯃꯥ ꯁꯦꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯅꯥ ꯅꯛꯅꯥ ꯂꯩꯕꯥ ꯈꯨꯠꯁꯥ ꯑꯗꯨꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯀꯨꯄꯁꯤꯜꯂꯒꯥ ꯕꯥꯔꯒꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯄꯥꯟꯗꯃꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯕꯥꯔꯗꯥ ꯊꯨꯒꯥꯌꯕꯅꯤ꯫
• ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯍꯧꯒꯠꯂꯤꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯍꯟꯊꯍꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯜꯂꯣꯏꯗꯕꯅꯤ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯒꯤ ꯄꯣꯖꯤꯁꯅꯁꯤꯡ ꯑꯗꯨ ꯍꯣꯡꯗꯣꯛ-ꯍꯣꯡꯖꯤꯟ ꯇꯧꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯇꯔꯁ ꯑꯗꯨ ꯑꯇꯣꯞꯄꯥ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯥ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ ꯑꯇꯣꯞꯄꯥ ꯃꯄꯥꯟꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯀꯃꯥꯟꯗꯣ ꯄꯨꯜ-ꯑꯞ ꯇꯧꯕꯥ꯫

• **ꯋꯥꯔꯝ ꯑꯞ**: ꯅꯍꯥꯛꯀꯤ ꯀꯃꯥꯟꯗꯣ ꯄꯨꯜ-ꯑꯄꯁꯤꯡ ꯍꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ, ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯋꯥꯔꯝ ꯑꯞ ꯇꯧꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯇꯧꯕꯤꯌꯨ꯫ ꯃꯁꯤꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯒꯤꯗꯃꯛꯇꯥ ꯁꯦꯝ-ꯁꯥꯗꯨꯅꯥ ꯂꯩꯅꯕꯥ ꯂꯥꯏꯠ ꯀꯥꯔꯗꯤꯑꯣ ꯁꯦꯁꯟ ꯅꯠꯠꯔꯒꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯁ꯭ꯠꯔꯦꯆꯁꯤꯡ ꯌꯥꯎꯕꯥ ꯌꯥꯏ꯫ ꯋꯥꯔꯝ-ꯑꯞ ꯇꯧꯗꯅꯥ ꯀꯃꯥꯟꯗꯣ ꯄꯨꯜ-ꯑꯄꯁꯤꯡꯗꯥ ꯍꯀꯊꯦꯡꯅꯅꯥ ꯂꯥꯞꯅꯥ ꯆꯠꯄꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯁꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• **ꯒ꯭ꯔꯤꯞ ꯁ꯭ꯠꯔꯦꯡꯊ**: ꯀꯃꯥꯟꯗꯣ ꯄꯨꯜ-ꯑꯄꯁꯤꯡꯗꯥ ꯑꯐꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯒ꯭ꯔꯤꯞ ꯁ꯭ꯠꯔꯦꯡꯊ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯂꯥꯟꯊꯦꯡꯅꯔꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯔꯤꯞ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯗꯨ ꯐꯒꯠꯍꯅꯕꯥ ꯃꯊꯧ ꯇꯥꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫ ꯒ꯭ꯔꯤꯞ ꯁ꯭ꯠꯔꯦꯡꯊꯅꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯌꯥꯎꯍꯟꯅꯕꯥ ꯈꯟꯅꯕꯤꯌꯨ꯫

ꯀꯃꯥꯟꯗꯣ ꯄꯨꯜ-ꯑꯞ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯀꯃꯥꯟꯗꯣ ꯄꯨꯜ-ꯑꯞ ꯇꯧꯕꯥ꯫?

ꯀꯃꯥꯟꯗꯣ ꯄꯨꯜ-ꯑꯄꯁꯤꯡ ꯑꯁꯤ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯁꯤꯡꯅꯕꯥ ꯑꯃꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯗꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯁꯛꯇꯤꯒꯤ ꯑꯐꯕꯥ ꯆꯥꯡ ꯑꯃꯥ ꯃꯊꯧ ꯇꯥꯏ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯃꯇꯨꯡꯗꯥ, ꯈꯨꯠꯁꯥ ꯑꯃꯁꯨꯡ ꯈꯨꯠꯁꯥꯁꯤꯡꯗꯥ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯍꯧꯔꯛꯂꯤꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯇꯧꯅꯕꯥ ꯋꯥꯔꯦꯞ ꯂꯧꯔꯕꯗꯤ, ꯃꯈꯣꯌꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯗꯨ ꯁ꯭ꯇꯦꯟꯗꯔꯗ ꯄꯨꯜ-ꯑꯞ, ꯆꯤꯟ-ꯑꯞ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯁꯤꯁ꯭ꯇꯦꯗ ꯄꯨꯜ-ꯑꯄꯒꯨꯝꯕꯥ ꯍꯦꯟꯅꯥ ꯂꯥꯌꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯍꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯑꯆꯨꯝꯕꯥ ꯐꯣꯔꯝ ꯑꯗꯨꯒꯤ ꯈꯨꯠꯊꯥꯡꯗꯥ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯤꯡ ꯒꯥꯏꯗ ꯑꯃꯥ ꯂꯩꯍꯅꯕꯁꯨ ꯔꯤꯀꯃꯦꯟꯗ ꯇꯧꯏ꯫

What are common variations of the ꯀꯃꯥꯟꯗꯣ ꯄꯨꯜ-ꯑꯞ ꯇꯧꯕꯥ꯫?

• ꯆꯤꯟ-ꯑꯞ: ꯆꯤꯟ-ꯑꯞ ꯍꯥꯌꯕꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯕꯥꯔ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯌꯦꯡꯗꯨꯅꯥ ꯊꯝꯂꯤꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯌꯥꯡꯅꯥ ꯊꯕꯛ ꯇꯧꯏ꯫
• ꯅ꯭ꯌꯨꯠꯔꯤꯜ-ꯒ꯭ꯔꯤꯞ ꯄꯨꯜ-ꯑꯞ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯄꯥꯝꯕꯤꯁꯤꯡꯅꯥ ꯄꯦꯔꯥꯂꯥꯏꯖ ꯕꯥꯔꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯑꯈꯟꯅꯅꯥ ꯗꯤꯖꯥꯏꯟ ꯇꯧꯔꯕꯥ ꯄꯨꯜ-ꯑꯞ ꯕꯥꯔ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯃꯥꯌꯣꯛꯅꯩ, ꯃꯁꯤꯅꯥ ꯕ꯭ꯔꯦꯀꯤꯌꯥꯂꯤꯁ ꯑꯃꯁꯨꯡ ꯕ꯭ꯔꯦꯀꯤꯑꯣꯔꯦꯗꯤꯑꯦꯂꯤꯁ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯃꯤꯠꯌꯦꯡ ꯆꯪꯏ꯫
• ꯑꯔꯨꯝꯕꯥ ꯄꯨꯜ-ꯑꯞ: ꯃꯁꯤꯒꯤ ꯑꯍꯣꯡꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯑꯍꯦꯅꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯁ꯭ꯠꯔꯞ ꯇꯧꯕꯥ, ꯆꯦꯂꯦꯟꯖ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯒꯤ ꯁꯛꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯒꯤ ꯄꯣꯇꯦꯟꯁꯤꯑꯦꯜ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯑꯁꯤ ꯌꯥꯎꯏ꯫
• ꯑꯦꯜ-ꯁꯤꯠ ꯄꯨꯜ-ꯑꯞ: L-ꯁꯤꯠ ꯄꯨꯜ-ꯑꯄꯇꯥ, ꯅꯍꯥꯛꯅꯥ ꯄꯨꯜ-ꯑꯞ ꯑꯗꯨ ꯄꯥꯡꯊꯣꯛꯂꯤꯉꯩꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ "L" ꯃꯑꯣꯡ ꯑꯃꯗꯥ ꯂꯩꯃꯥꯌꯒꯥ ꯃꯥꯟꯅꯅꯥ ꯋꯥꯡꯈꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯊꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯊꯕꯛ ꯇꯧꯏ꯫

What are good complementing exercises for the ꯀꯃꯥꯟꯗꯣ ꯄꯨꯜ-ꯑꯞ ꯇꯧꯕꯥ꯫?

• ꯄꯨꯁ-ꯑꯄꯁꯤꯡ ꯑꯁꯤ ꯀꯃꯥꯟꯗꯣ ꯄꯨꯜ-ꯑꯄꯁꯤꯡꯒꯤ ꯑꯆꯧꯕꯥ ꯀꯝꯄꯂꯤꯃꯦꯟꯇ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯆꯦꯁ꯭ꯠ ꯑꯃꯁꯨꯡ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁꯇꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯃꯁꯤꯅꯥ ꯄꯨꯜ-ꯑꯄꯁꯤꯡꯒꯤ ꯕꯦꯛ ꯑꯃꯁꯨꯡ ꯕꯥꯏꯁꯦꯞ ꯐꯣꯀꯁꯀꯥ ꯄꯨꯟꯅꯥ ꯆꯠꯃꯤꯟꯅꯕꯗꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯣꯏꯕꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤꯔꯤ꯫
• ꯏꯅꯚꯥꯔꯇꯦꯗ ꯔꯣꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯀꯃꯥꯟꯗꯣ ꯄꯨꯜ-ꯑꯄꯁꯤꯡꯁꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡꯗꯥ (ꯕꯦꯛ ꯑꯃꯁꯨꯡ ꯕꯥꯏꯁꯦꯄꯁꯒꯨꯝꯕꯥ) ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯑꯗꯨꯕꯨ ꯍꯣꯔꯥꯏꯖꯣꯟꯇꯦꯜ ꯄ꯭ꯂꯦꯟ ꯑꯃꯗꯥ, ꯃꯁꯜ ꯕꯦꯂꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯍꯦꯟꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯒꯤ ꯑꯁꯣꯛ-ꯑꯄꯅꯁꯤꯡ ꯊꯤꯡꯏ꯫