ꯗꯝꯕꯜ ꯕꯦꯟꯇ ꯑꯣꯚꯥꯔ ꯔꯣ꯫

• Body Part: Kiba leima suktang khonge toubagi asida.
• Equipment: ꯏ꯬ ꯂꯥꯢꯄꯂ꯮ि
• Primary Muscles: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Middle Fibers, Trapezius Upper Fibers
• Secondary Muscles: Brachialis, Brachioradialis, Deltoid Posterior

Introduction to the ꯗꯝꯕꯜ ꯕꯦꯟꯇ ꯑꯣꯚꯥꯔ ꯔꯣ꯫

ꯗꯝꯕꯜ ꯕꯦꯟꯇ ꯑꯣꯚꯔ ꯔꯣ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯂꯦꯇꯤꯁꯃꯁ ꯗꯣꯔꯁꯤ ꯑꯃꯁꯨꯡ ꯔꯣꯝꯕꯣꯏꯗꯁꯤꯡ ꯌꯥꯑꯣꯅꯥ ꯈꯣꯡꯒꯤ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯁꯛꯇꯤ ꯇ꯭ꯔꯦꯅꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯑꯗꯨꯕꯨ ꯃꯁꯤꯅꯥ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯃꯁꯨꯡ ꯈꯨꯠꯁꯥꯁꯤꯡꯁꯨ ꯌꯥꯑꯣꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯆꯨꯝꯃꯤ, ꯕꯦꯁꯤꯛ ꯁ꯭ꯠꯔꯦꯡꯊ ꯁꯦꯃꯒꯠꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯍꯧꯔꯀꯄꯁꯤꯡꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯃꯁꯜ ꯗꯤꯐꯤꯅꯤꯁꯟ ꯑꯃꯁꯨꯡ ꯑꯦꯟꯗꯨꯔꯦꯟꯁ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯑꯍꯣꯡꯕꯥ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ ꯐꯥꯑꯣꯕꯥ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ, ꯄꯣꯁ꯭ꯇꯨꯔ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯁꯥꯟꯅꯄꯣꯠꯀꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫

Performing the: A Step-by-Step Tutorial ꯗꯝꯕꯜ ꯕꯦꯟꯇ ꯑꯣꯚꯥꯔ ꯔꯣ꯫

• ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨ ꯍꯤꯄꯐꯃꯗꯒꯤ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯗꯤꯒ꯭ꯔꯤ 45ꯒꯤ ꯑꯦꯉ꯭ꯒꯜ ꯑꯃꯗꯥ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ, ꯑꯗꯨꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯒꯤ ꯃꯈꯥꯗꯥ ꯍꯀꯊꯦꯡꯅꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯃꯥꯟꯅꯅꯥ ꯊꯝꯃꯨ꯫
• ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯋꯥꯡꯈꯠꯄꯥ ꯃꯐꯃꯗꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯃꯅꯥꯛ ꯅꯀꯄꯗꯥ ꯆꯦꯟꯊꯔꯒꯥ, ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯥ ꯅꯛꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯊꯝꯃꯨ꯫
• ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯃꯥ ꯂꯣꯌꯁꯤꯟꯅꯕꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯍꯧꯒꯠꯂꯤꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯝꯃꯨ, ꯑꯃꯁꯨꯡ ꯑꯄꯥꯝꯕꯥ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯃꯁꯤꯡ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯗꯝꯕꯜ ꯕꯦꯟꯇ ꯑꯣꯚꯥꯔ ꯔꯣ꯫

• **ꯅꯍꯥꯛꯀꯤ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ:** ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯑꯃꯁꯨꯡ ꯃꯈꯥꯗꯥ ꯆꯦꯅꯁꯤꯜꯂꯨ꯫ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯃꯁꯜ ꯀꯟꯠꯔꯦꯛꯇ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯔꯤꯂꯥꯛꯁꯦꯁꯟ ꯇꯧꯕꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯃꯗꯨꯅꯥ, ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯗꯝꯕꯜ ꯑꯗꯨ ꯂꯧꯊꯣꯀꯎ꯫ ꯃꯁꯤꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯊꯕꯛ ꯇꯧꯕꯥ ꯉꯃꯍꯜꯂꯤ꯫
• **ꯃꯊꯧ ꯇꯥꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯈꯜꯂꯨ:** ꯅꯍꯥꯛꯀꯤ ꯐꯣꯔꯝ ꯑꯗꯨ ꯁꯣꯀꯍꯟꯗꯅꯥ ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯕ꯭ꯂꯤꯛ ꯑꯗꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯅꯕꯥ ꯉꯝꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯥ ꯈꯜꯂꯨ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯃꯗꯨ ꯂꯧꯊꯣꯛꯅꯕꯒꯤꯗꯃꯛ ꯃꯣꯃꯦꯟꯇꯝ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯂꯣꯏꯁꯤꯅꯕꯥ ꯌꯥꯏ, ꯃꯗꯨꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯑꯔꯥꯅꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯁꯨꯡ ꯄꯣꯇꯦꯟꯁꯤꯑꯦꯜ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• **Keep Your Elbows Close:** ꯔꯣ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ...

ꯗꯝꯕꯜ ꯕꯦꯟꯇ ꯑꯣꯚꯥꯔ ꯔꯣ꯫ FAQs

Can beginners do the ꯗꯝꯕꯜ ꯕꯦꯟꯇ ꯑꯣꯚꯥꯔ ꯔꯣ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯗꯝꯕꯜ ꯕꯦꯟꯇ ꯑꯣꯚꯔ ꯔꯣ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯦꯅꯦꯖ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯊꯕꯛ ꯇꯧꯔꯤ ꯍꯥꯌꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯛꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯗꯥ ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯃꯑꯣꯡ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯂꯩꯕꯥ ꯖꯤꯝ-ꯒꯣꯌꯔ ꯑꯃꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯐꯣꯔꯝ ꯑꯗꯨ ꯆꯦꯛ ꯇꯧꯗꯨꯅꯥ ꯃꯈꯣꯌꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯇꯧꯔꯤꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯁꯤꯅꯕꯥ ꯄꯥꯝꯂꯕꯁꯨ ꯌꯥꯏ꯫

What are common variations of the ꯗꯝꯕꯜ ꯕꯦꯟꯇ ꯑꯣꯚꯥꯔ ꯔꯣ꯫?

• ꯏꯅꯛꯂꯥꯏꯟ ꯕꯦꯟꯆ ꯗꯝꯕꯜ ꯔꯣ ꯑꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯏꯅꯛꯂꯥꯏꯟ ꯕꯦꯟꯆ ꯑꯃꯗꯥ ꯃꯥꯌꯊꯣꯡꯅꯥ ꯂꯦꯞꯇꯨꯅꯥ ꯔꯣ ꯑꯗꯨ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯑꯇꯣꯞꯄꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯩꯕꯥ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯑꯥꯏꯁꯣꯂꯦꯠ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯁ꯭ꯠꯔꯦꯟ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫
• ꯔꯦꯅꯦꯒꯦꯗ ꯗꯝꯕꯜ ꯔꯣ ꯑꯁꯤꯅꯥ ꯄꯨꯁ-ꯑꯞ ꯑꯃꯁꯨꯡ ꯔꯣ ꯑꯃꯥ ꯄꯨꯅꯁꯤꯟꯗꯨꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤꯔꯤ ꯃꯗꯨꯅꯥ ꯃꯀꯣꯛ, ꯈꯨꯎ, ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯀꯣꯔꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ꯫
• ꯄꯦꯟꯗꯂꯦ ꯔꯣ ꯑꯁꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ ꯐ꯭ꯂꯣꯔꯗꯒꯤ ꯗꯝꯕꯂꯁꯤꯡ ꯂꯧꯊꯣꯀꯄꯥ ꯌꯥꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯕꯦꯛ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯑꯦꯛꯁꯞꯂꯣꯁꯤꯚ ꯄꯥꯋꯔ ꯑꯃꯁꯨꯡ ꯄꯥꯉ꯭ꯒꯜ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯑꯟꯗꯔꯍꯦꯟꯗ ꯗꯝꯕꯜ ꯔꯣ ꯑꯁꯤ ꯑꯟꯗꯔꯍꯦꯟꯗ ꯒ꯭ꯔꯤꯞ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯄꯥꯡꯊꯣꯀꯏ, ꯃꯁꯤꯅꯥ ꯂꯣꯌꯔꯕꯥ ꯂꯦꯠꯁꯤꯡꯗꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ ꯉꯃꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯕꯦꯛ ꯋꯥꯏꯗ ꯑꯃꯁꯨꯡ ꯊꯤꯀꯅꯦꯁ ꯑꯅꯤꯃꯛ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫

What are good complementing exercises for the ꯗꯝꯕꯜ ꯕꯦꯟꯇ ꯑꯣꯚꯥꯔ ꯔꯣ꯫?

• ꯄꯨꯜ-ꯑꯄꯁꯤꯡ ꯑꯁꯤ ꯗꯝꯕꯜ ꯕꯦꯟꯇ ꯑꯣꯚꯔ ꯔꯣꯁꯤꯡꯗꯥ ꯑꯆꯧꯕꯥ ꯑꯍꯦꯅꯕꯥ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯔꯣ ꯑꯁꯤꯅꯥ ꯃꯤꯗꯜ ꯕꯦꯀꯇꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯂꯕꯁꯨ, ꯄꯨꯜ-ꯑꯄꯁꯤꯡꯅꯥ ꯑꯋꯥꯡꯕꯥ ꯕꯦꯛ ꯑꯃꯁꯨꯡ ꯂꯦꯠꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯃꯁꯤꯅꯥ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯕꯦꯛ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯁꯣꯌꯗꯅꯥ ꯐꯪꯍꯜꯂꯤ꯫
• ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯀꯦꯕꯜ ꯔꯣꯁꯤꯡ ꯑꯁꯤ ꯗꯝꯕꯜ ꯕꯦꯟꯇ ꯑꯣꯚꯔ ꯔꯣꯁꯤꯡꯒꯤ ꯀꯥꯟꯅꯕꯥ ꯀꯝꯄꯂꯤꯃꯦꯟꯇꯦꯔꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯕꯦꯛ ꯃꯁꯂꯁꯤꯡꯗꯁꯨ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ ꯑꯗꯨꯕꯨ ꯇꯣꯉꯥꯅꯕꯥ ꯑꯦꯉ꯭ꯒꯜ ꯑꯃꯗꯒꯤ, ꯃꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯕꯦꯛ ꯑꯗꯨ ꯇꯣꯟ ꯇꯧꯕꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫