ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯑꯣꯂꯇꯔꯅꯦꯠ ꯄ꯭ꯔꯦꯁ꯫

• Body Part: ꯐꯥꯁꯤ
• Equipment: ꯏ꯬ ꯂꯥꯢꯄꯂ꯮ि
• Primary Muscles: Pectoralis Major Clavicular Head
• Secondary Muscles: Deltoid Anterior, Triceps Brachii

Introduction to the ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯑꯣꯂꯇꯔꯅꯦꯠ ꯄ꯭ꯔꯦꯁ꯫

ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯑꯣꯂꯇꯔꯅꯦꯠ ꯄ꯭ꯔꯦꯁ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯆꯦꯁ꯭ꯠ, ꯈꯨꯎ ꯑꯃꯁꯨꯡ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁꯇꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯁꯛꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯄꯨꯅꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯒꯤꯗꯃꯛ ꯁ꯭ꯇꯦꯕꯤꯂꯥꯏꯖꯤꯡ ꯃꯁꯂꯁꯤꯡꯁꯨ ꯌꯥꯑꯣꯏ꯫ ꯃꯁꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ, ꯍꯧꯔꯀꯄꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯑꯍꯣꯡꯕꯥ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ ꯐꯥꯑꯣꯕꯥ, ꯑꯦꯗꯖꯁ꯭ꯇꯦꯕꯜ ꯑꯣꯏꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯋꯥꯕꯥ ꯑꯁꯤꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯆꯨꯝꯃꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯍꯟꯅꯕꯥ, ꯃꯁꯜ ꯗꯤꯐꯤꯅꯤꯁꯟ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯒꯤ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯩ꯫

Performing the: A Step-by-Step Tutorial ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯑꯣꯂꯇꯔꯅꯦꯠ ꯄ꯭ꯔꯦꯁ꯫

• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯆꯦꯠꯅꯥ ꯊꯃꯗꯨꯅꯥ, ꯑꯇꯣꯞꯄꯥ ꯗꯝꯕꯜ ꯑꯗꯨ ꯈꯨꯎꯒꯤ ꯂꯦꯚꯦꯂꯗꯥ ꯊꯃꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯆꯦꯟꯊꯔꯀꯄꯥ ꯐꯥꯎꯕꯥ ꯃꯊꯛꯇꯥ ꯊꯥꯡꯒꯠꯂꯨ꯫
• ꯑꯦꯛꯁꯇꯦꯟꯗꯦꯗ ꯗꯝꯕꯜ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯔꯕꯥ ꯗꯝꯕꯜ ꯑꯗꯨ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯁꯣꯟꯊꯍꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯃꯇꯝ ꯑꯃꯠꯇꯗꯥ ꯑꯇꯣꯞꯄꯥ ꯗꯝꯕꯜ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯊꯥꯡꯒꯠꯂꯨ꯫
• ꯑꯂꯇꯔꯅꯦꯇꯤꯕ ꯄꯦꯇꯔꯟ ꯑꯁꯤ ꯃꯈꯥ ꯆꯠꯊꯕꯤꯌꯨ, ꯅꯍꯥꯛꯀꯤ ꯕꯦꯛ ꯑꯗꯨ ꯕꯦꯟꯆ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯐ꯭ꯂꯦꯠ ꯑꯣꯏꯅꯥ ꯊꯝꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯇꯧꯕꯤꯌꯨ꯫
• ꯅꯍꯥꯛꯅꯥ ꯄꯥꯝꯂꯤꯕꯥ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯃꯁꯨꯡ ꯁꯦꯇꯁꯤꯡꯒꯤ ꯃꯁꯤꯡꯒꯤꯗꯃꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧꯕꯤꯌꯨ꯫

Tips for Performing ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯑꯣꯂꯇꯔꯅꯦꯠ ꯄ꯭ꯔꯦꯁ꯫

• ꯑꯔꯨꯝꯕꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ: ꯅꯍꯥꯛꯅꯥ ꯗꯝꯕꯂꯁꯤꯡ ꯂꯧꯊꯣꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯍꯟꯊꯍꯅꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧ꯫ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯊꯨꯅꯥ ꯍꯟꯊꯍꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯈꯣꯌꯕꯨ ꯂꯧꯊꯣꯛꯅꯕꯥ ꯃꯣꯃꯦꯟꯇꯝ ꯁꯤꯖꯤꯟꯅꯕꯒꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯗꯨꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯌꯨ꯫ ꯃꯁꯤꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯒꯤ ꯏꯐꯦꯛꯇꯤꯕꯅꯦꯁ ꯍꯟꯊꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯀꯁꯨ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯒꯤ ꯇꯦꯛꯅꯤꯛ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯂꯦꯄꯍꯜꯂꯣꯏꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯗꯝꯕꯜ ꯑꯗꯨ ꯍꯟꯊꯍꯟꯗꯨꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯃꯗꯨ ꯋꯥꯡꯈꯠꯍꯟꯗꯨꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ꯫ ꯃꯁꯤꯒꯤ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯒꯤ ꯇꯦꯛꯅꯤꯛ ꯑꯁꯤꯅꯥ ꯕ꯭ꯂꯗ ꯄ꯭ꯔꯦꯁꯔ ꯑꯃꯁꯨꯡ...

ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯑꯣꯂꯇꯔꯅꯦꯠ ꯄ꯭ꯔꯦꯁ꯫ FAQs

Can beginners do the ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯑꯣꯂꯇꯔꯅꯦꯠ ꯄ꯭ꯔꯦꯁ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯑꯣꯂꯇꯔꯅꯦꯠ ꯄ꯭ꯔꯦꯁꯀꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯔꯝ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯍꯦꯟꯅꯥ ꯂꯨꯝꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯆꯨꯝꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯁꯨꯡ ꯇꯦꯛꯅꯤꯛ ꯑꯗꯨ ꯂꯃꯖꯤꯡꯅꯕꯥ ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯥ ꯂꯩꯕꯥ ꯑꯁꯤꯁꯨ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏ꯫ ꯃꯤꯑꯣꯏ ꯑꯗꯨꯅꯥ ꯍꯦꯟꯅꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ, ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯌꯥꯏ꯫

What are common variations of the ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯑꯣꯂꯇꯔꯅꯦꯠ ꯄ꯭ꯔꯦꯁ꯫?

• ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯍꯥꯃꯔ ꯄ꯭ꯔꯦꯁ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯆꯦꯁ꯭ꯠ ꯑꯃꯁꯨꯡ ꯑꯥꯔꯃꯁꯤꯡꯗꯥ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯃꯁꯜ ꯐꯤꯕꯔꯁꯤꯡꯕꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯅꯕꯥ ꯍꯥꯃꯗꯣꯀꯄꯥ ꯒ꯭ꯔꯤꯞ (ꯄꯥꯝꯐꯃꯁꯤꯡ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯃꯥꯌꯣꯛꯅꯔꯤꯕꯥ) ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯩ꯫
• ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯀ꯭ꯂꯣꯖ ꯒ꯭ꯔꯤꯞ ꯄ꯭ꯔꯦꯁ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯗꯝꯕꯂꯁꯤꯡ ꯑꯁꯤ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯅꯛꯅꯥ ꯊꯝꯕꯒꯥ ꯃꯔꯤ ꯂꯩꯅꯩ, ꯃꯁꯤꯅꯥ ꯃꯅꯨꯡꯒꯤ ꯆꯦꯡꯒꯤ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯀꯟꯅꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ꯫
• ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯐ꯭ꯂꯥꯏ: ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯅꯕꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯄꯥꯛ-ꯆꯥꯎꯅꯥ ꯍꯥꯡꯗꯣꯀꯏ ꯑꯃꯁꯨꯡ ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯎꯔꯤꯕꯥ ꯈꯣꯡꯖꯦꯜ ꯑꯃꯗꯥ ꯄꯨꯅꯁꯤꯜꯂꯤ, ꯃꯗꯨꯅꯥ ꯈꯣꯡꯗꯥ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ꯫
• ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯄꯨꯁ ꯄ꯭ꯔꯦꯁ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯗꯝꯕꯜ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯄ꯭ꯔꯦꯁ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯅꯕꯥ ꯈꯣꯡꯗꯒꯤ ꯈꯔꯥ ꯄꯨꯁꯤꯜꯂꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯕꯝꯄ ꯑꯃꯥ ꯌꯥꯎꯏ, ꯃꯗꯨꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯗꯥ ꯃꯣꯃꯦꯟꯇꯝ ꯈꯔꯥ ꯑꯃꯁꯨꯡ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯑꯃꯥ ꯌꯥꯎꯍꯜꯂꯤ꯫

What are good complementing exercises for the ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯑꯣꯂꯇꯔꯅꯦꯠ ꯄ꯭ꯔꯦꯁ꯫?

• ꯗꯝꯕꯜ ꯐ꯭ꯂꯥꯏꯁꯤꯡ ꯑꯁꯤ ꯑꯆꯧꯕꯥ ꯀꯝꯄꯂꯤꯃꯦꯟꯇꯦꯔꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯆꯦꯁ꯭ꯠ ꯃꯁꯂꯁꯤꯡꯗꯁꯨ ꯃꯤꯠꯌꯦꯡ ꯆꯪꯏ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯄꯦꯛꯇꯣꯔꯦꯂꯁꯤꯡꯗꯥ, ꯑꯗꯨꯕꯨ ꯇꯣꯉꯥꯅꯕꯥ ꯑꯦꯉ꯭ꯒꯜ ꯑꯃꯗꯒꯤ, ꯃꯁꯤꯅꯥ ꯆꯦꯁ꯭ꯠ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯀꯨꯞꯅꯥ ꯌꯦꯡꯁꯤꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ ꯑꯃꯁꯨꯡ ꯃꯁꯂꯒꯤ ꯕꯦꯂꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯄꯨꯁ-ꯑꯄꯁꯤꯡ ꯑꯁꯤ ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯑꯣꯂꯇꯔꯅꯦꯠ ꯄ꯭ꯔꯦꯁꯀꯤ ꯑꯇꯣꯞꯄꯥ ꯑꯐꯕꯥ ꯀꯝꯄꯂꯤꯃꯦꯟꯇ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯑꯁꯤ ꯆꯦꯁ꯭ꯠ ꯃꯁꯂꯁꯤꯡ ꯈꯛꯇꯥ ꯅꯠꯇꯅꯥ ꯗꯦꯂꯇꯣꯏꯗ ꯑꯃꯁꯨꯡ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁꯁꯨ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯟꯅꯕꯥ ꯁꯤꯖꯤꯟꯅꯩ, ꯃꯁꯤꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ ꯐꯒꯠꯍꯜꯂꯤ꯫