ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯄꯥꯝ-ꯏꯟ ꯄ꯭ꯔꯦꯁ꯫

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

Introduction to the ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯄꯥꯝ-ꯏꯟ ꯄ꯭ꯔꯦꯁ꯫

ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯄꯥꯝ-ꯏꯟ ꯄ꯭ꯔꯦꯁ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯆꯦꯁ꯭ꯇꯇꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯁꯛꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯈꯨꯠꯁꯥ ꯑꯃꯁꯨꯡ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁꯄꯨꯁꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ꯫ ꯃꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤꯗꯃꯛ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯄꯦꯛꯇꯣꯔꯦꯜ ꯃꯁꯂꯁꯤꯡ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯅꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯗꯥ ꯁꯤꯖꯤꯟꯅꯔꯤꯕꯥ ꯑꯈꯟꯅꯕꯥ ꯄꯥꯝ-ꯏꯟ ꯒ꯭ꯔꯤꯞ ꯑꯁꯤꯅꯥ ꯈꯨꯠꯁꯥꯒꯤ ꯁ꯭ꯠꯔꯦꯟ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯁꯤꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯈꯨꯠꯁꯥꯗꯥ ꯑꯍꯦꯅꯕꯥ ꯁ꯭ꯠꯔꯦꯁ ꯂꯩꯍꯟꯗꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯆꯦꯁ꯭ꯇꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯁꯦꯃꯒꯠꯄꯥ ꯄꯥꯝꯂꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯑꯆꯧꯕꯥ ꯈꯅꯐꯝ ꯑꯃꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫

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

• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯃꯥꯂꯦꯃꯗꯥ ꯆꯦꯠꯅꯥ ꯊꯃꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯕꯦꯟꯆ ꯑꯗꯨꯗꯥ ꯆꯦꯠꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯈꯨꯎꯒꯤ ꯂꯦꯚꯦꯂꯗꯥ ꯊꯝꯃꯨ, ꯈꯣꯡ ꯑꯗꯨ ꯗꯤꯒ꯭ꯔꯤ 90ꯒꯤ ꯑꯦꯉ꯭ꯒꯂꯗꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ꯫
• ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯆꯦꯠꯁꯤꯜꯂꯛꯠꯔꯤꯕꯐꯥꯎꯕꯥ ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯁꯤꯂꯤꯡꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ, ꯑꯗꯨꯕꯨ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯂꯣꯛꯂꯣꯏꯗꯕꯅꯤ꯫
• ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯃꯤꯀꯨꯞ ꯑꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯊꯝꯃꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯃꯇꯃꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯍꯧꯒꯠꯂꯤꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯝꯃꯨ꯫
• ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯕꯦꯟꯆ ꯑꯗꯨꯗꯥ ꯆꯦꯠꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ, ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯄꯥꯝ-ꯏꯟ ꯄ꯭ꯔꯦꯁ꯫

• ꯑꯆꯨꯝꯕꯥ ꯒ꯭ꯔꯤꯞ: ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯃꯥꯟꯅꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯊꯝꯃꯨ꯫ ꯃꯁꯤꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯃꯁꯤꯕꯨ "ꯄꯥꯝ-ꯏꯟ ꯄ꯭ꯔꯦꯁ" ꯍꯥꯌꯅꯥ ꯀꯧꯏ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯌꯦꯡꯗꯨꯅꯥ ꯊꯝꯕꯅꯤ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯇꯥ ꯃꯊꯧ ꯇꯥꯗꯕꯥ ꯁ꯭ꯠꯔꯦꯁ ꯂꯩꯍꯅꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯏꯐꯦꯛꯇ ꯑꯗꯨ ꯍꯟꯊꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇ: ꯄ꯭ꯔꯦꯁ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ, ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯧꯈꯠꯀꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫ ꯑꯔꯨꯝꯕꯥ ꯂꯧꯊꯣꯀꯄꯗꯥ ꯃꯣꯃꯦꯟꯇꯝ ꯁꯤꯖꯤꯟꯅꯕꯒꯤ ꯑꯁꯣꯌꯕꯥ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫ ꯃꯁꯤꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯒꯤ ꯏꯐꯦꯛꯇꯤꯕꯅꯦꯁ ꯍꯟꯊꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯀꯁꯨ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯃꯄꯨꯡꯐꯥꯕꯥ ꯔꯦꯟꯖ ꯑꯣꯐ ꯃꯣꯁꯟ: ꯅꯍꯥꯛꯅꯥ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯔꯦꯟꯖ ꯑꯣꯐ ꯃꯣꯁꯟ ꯁꯤꯖꯤꯟꯅꯔꯤꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯀꯎ꯫

ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯄꯥꯝ-ꯏꯟ ꯄ꯭ꯔꯦꯁ꯫ FAQs

Can beginners do the ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯄꯥꯝ-ꯏꯟ ꯄ꯭ꯔꯦꯁ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯄꯥꯝ-ꯏꯟ ꯄ꯭ꯔꯦꯁ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯃꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯂꯥꯏꯠ ꯑꯣꯏꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯆꯨꯝꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯁꯨꯡ ꯇꯦꯛꯅꯤꯛ ꯑꯗꯨꯒꯤ ꯈꯨꯠꯊꯥꯡꯗꯥ ꯂꯃꯖꯤꯡꯅꯕꯥ ꯄꯔꯁꯣꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯤꯡ ꯇꯧꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯄꯔꯤꯌꯦꯟꯁ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯥ ꯂꯩꯍꯅꯕꯁꯨ ꯔꯦꯀꯃꯦꯟꯗ ꯇꯧꯏ꯫ ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯇꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯂꯤꯃꯤꯠ ꯑꯗꯨꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯂꯥꯞꯅꯥ ꯆꯠꯄꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫

What are common variations of the ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯄꯥꯝ-ꯏꯟ ꯄ꯭ꯔꯦꯁ꯫?

• ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯆꯦꯁ꯭ꯠ ꯄ꯭ꯔꯦꯁ: ꯃꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯄꯥꯝꯕꯤꯁꯤꯡꯅꯥ ꯅꯍꯥꯛꯇꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯕꯥ, ꯃꯊꯛꯀꯤ ꯆꯦꯁ꯭ꯠ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯇ꯭ꯔꯦꯗꯤꯁꯅꯦꯜ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ꯫
• ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯀ꯭ꯂꯣꯖ ꯒ꯭ꯔꯤꯞ ꯄ꯭ꯔꯦꯁ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯃꯥꯟꯅꯅꯥ ꯊꯃꯗꯨꯅꯥ, ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯑꯃꯁꯨꯡ ꯃꯅꯨꯡꯒꯤ ꯆꯦꯁ꯭ꯠ ꯑꯗꯨ ꯊꯕꯛ ꯇꯧꯗꯨꯅꯥ ꯊꯝꯃꯤ꯫
• ꯁꯤꯉ꯭ꯒꯜ ꯑꯥꯔꯝ ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯄ꯭ꯔꯦꯁ: ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯃꯇꯝ ꯑꯃꯗꯥ ꯑꯥꯔꯝ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯄꯥꯡꯊꯣꯀꯏ, ꯃꯗꯨꯅꯥ ꯃꯁꯂꯒꯤ ꯏꯃꯕꯦꯂꯦꯟꯁ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯑꯣꯂꯇꯔꯅꯦꯇꯤꯡ ꯄ꯭ꯔꯦꯁ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯗꯝꯕꯜ ꯑꯃꯕꯨ ꯃꯊꯛꯇꯥ ꯆꯦꯠꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯑꯇꯣꯞꯄꯥ ꯑꯃꯅꯥ ꯆꯦꯁ꯭ꯠ ꯂꯦꯚꯦꯂꯗꯥ ꯂꯩꯔꯒꯥ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯑꯣꯂꯇꯔꯅꯦꯇꯤꯡ ꯇꯧꯗꯨꯅꯥ ꯋꯥꯔꯀꯑꯥꯎꯇꯀꯤ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯌꯥꯏ꯫

What are good complementing exercises for the ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯄꯥꯝ-ꯏꯟ ꯄ꯭ꯔꯦꯁ꯫?

• ꯏꯅꯛꯂꯥꯏꯟ ꯗꯝꯕꯜ ꯐ꯭ꯂꯥꯏ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯄꯥꯝ-ꯏꯟ ꯄ꯭ꯔꯦꯁꯀꯤ ꯃꯄꯨꯡ ꯑꯣꯏꯕꯥ ꯁꯔꯨꯛ ꯑꯃꯥ ꯑꯣꯏꯔꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯃꯊꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯨꯠꯁꯥꯁꯤꯡꯗꯁꯨ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯑꯗꯨꯕꯨ ꯃꯁꯤꯅꯥ ꯑꯀꯛꯅꯅꯥ ꯃꯁꯂꯁꯤꯡ ꯑꯁꯤ ꯑꯥꯏꯁꯣꯂꯦꯠ ꯇꯧꯗꯨꯅꯥ ꯃꯁꯂꯒꯤ ꯋꯥꯍꯟꯊꯣꯛ ꯑꯃꯁꯨꯡ ꯄꯥꯉ꯭ꯒꯜ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯄꯨꯁ-ꯑꯄꯁꯤꯡ: ꯄꯨꯁ-ꯑꯄꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯆꯦꯁ꯭ꯠ, ꯈꯨꯎ, ꯑꯃꯁꯨꯡ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯌꯥꯎꯅꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯗꯝꯕꯜ ꯏꯅꯛꯂꯥꯏꯟ ꯄꯥꯝ-ꯏꯟ ꯄ꯭ꯔꯦꯁ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯑꯗꯨꯕꯨ ꯃꯈꯣꯌꯅꯥ ꯀꯣꯔꯗꯁꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯑꯐꯕꯥ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫