ꯗꯝꯕꯜ ꯋꯥꯟ ꯑꯥꯔꯝ ꯔꯤꯚꯔꯁ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ꯫

• Body Part: Laŋbioipi
• Equipment: ꯏ꯬ ꯂꯥꯢꯄꯂ꯮ि
• Primary Muscles: Wrist Extensors

Introduction to the ꯗꯝꯕꯜ ꯋꯥꯟ ꯑꯥꯔꯝ ꯔꯤꯚꯔꯁ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ꯫

ꯗꯝꯕꯜ ꯋꯥꯟ ꯑꯥꯔꯝ ꯔꯤꯚꯥꯔꯁ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯐꯣꯔꯑꯥꯔꯝ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯑꯃꯁꯨꯡ ꯒ꯭ꯔꯤꯄꯀꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯝꯕꯥ ꯁꯛꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯑꯀꯅꯕꯥ ꯒ꯭ꯔꯤꯞ ꯑꯃꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯁꯥꯟꯅꯄꯣꯠꯁꯤꯡꯗꯥ ꯃꯈꯣꯌꯒꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ ꯌꯥꯑꯣꯅꯥ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯆꯨꯝꯃꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯎꯍꯅꯕꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯤꯡꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯈꯨꯠ-ꯁꯥ ꯍꯩꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯝꯃꯤ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯍꯦꯅꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

Performing the: A Step-by-Step Tutorial ꯗꯝꯕꯜ ꯋꯥꯟ ꯑꯥꯔꯝ ꯔꯤꯚꯔꯁ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ꯫

• ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯗꯝꯕꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯒꯤ ꯃꯊꯛꯇꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯜꯂꯨ꯫
• ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯗꯝꯕꯜ ꯑꯗꯨ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯋꯥꯡꯅꯥ ꯊꯥꯡꯒꯠꯂꯨ, ꯃꯈꯨꯠ ꯑꯗꯨꯗꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨꯒꯤ ꯑꯇꯩ ꯁꯔꯨꯀꯁꯤꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ꯫
• ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯃꯤꯅꯠ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯍꯧꯒꯠꯂꯤꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯍꯟꯊꯍꯜꯂꯨ꯫
• ꯑꯇꯣꯞꯄꯥ ꯈꯨꯠꯁꯥ ꯑꯗꯨꯗꯥ ꯍꯣꯡꯗꯣꯛꯠꯔꯤꯉꯩ ꯃꯃꯥꯡꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯗꯝꯕꯜ ꯋꯥꯟ ꯑꯥꯔꯝ ꯔꯤꯚꯔꯁ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ꯫

• **ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇ**: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯑꯁꯤ ꯇꯞꯅꯥ ꯇꯞꯅꯥ, ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇꯅꯤ꯫ ꯗꯝꯕꯜ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯑꯃꯁꯨꯡ ꯃꯈꯥꯗꯥ ꯊꯝꯅꯕꯥ ꯃꯣꯃꯦꯟꯇꯝ ꯁꯤꯖꯤꯟꯅꯕꯒꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯗꯨꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯌꯨ꯫ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯅꯥ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯋꯥꯡꯅꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯃꯈꯥ ꯇꯥꯅꯥ ꯍꯟꯊꯍꯜꯂꯨ꯫
• **ꯑꯆꯨꯝꯕꯥ ꯒ꯭ꯔꯤꯞ**: ꯗꯝꯕꯜ ꯑꯗꯨ ꯑꯣꯚꯔꯍꯦꯟꯗ ꯒ꯭ꯔꯤꯞ ꯑꯃꯅꯥ (ꯄꯥꯝꯐꯝ ꯑꯗꯨ ꯃꯈꯥꯗꯥ ꯊꯝꯃꯨ) ꯊꯝꯃꯨ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯔꯤꯞ ꯑꯗꯨ ꯆꯦꯠꯅꯥ ꯂꯩꯔꯕꯁꯨ ꯌꯥꯝꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯍꯜꯂꯣꯏꯗꯕꯅꯤ ꯍꯥꯌꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯀꯎ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯗꯝꯕꯜ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯂꯨꯅꯥ ꯊꯝꯕꯅꯤ, ꯃꯗꯨꯅꯥ ꯀꯟꯠꯔꯣꯜ ꯃꯥꯡꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯄꯣꯇꯦꯟꯁꯤꯑꯦꯜ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• **ꯑꯣꯚꯔꯂꯣꯗ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ**: ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯒꯅꯨ꯫ ꯃꯁꯤ ꯌꯥꯕꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯏꯕꯥ ꯑꯃꯅꯤ꯫

ꯗꯝꯕꯜ ꯋꯥꯟ ꯑꯥꯔꯝ ꯔꯤꯚꯔꯁ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ꯫ FAQs

Can beginners do the ꯗꯝꯕꯜ ꯋꯥꯟ ꯑꯥꯔꯝ ꯔꯤꯚꯔꯁ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯗꯝꯕꯜ ꯋꯥꯟ ꯑꯥꯔꯝ ꯔꯤꯚꯥꯔꯁ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯃꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯂꯥꯏꯠ ꯑꯣꯏꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯃꯗꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯇꯧꯔꯤꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯛꯅꯕꯥ ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯑꯍꯥꯅꯕꯥ ꯑꯣꯏꯅꯥ ꯈꯣꯡꯊꯥꯡ ꯑꯗꯨ ꯎꯠꯄꯥ ꯍꯥꯌꯕꯁꯤ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯔꯨꯇꯤꯟ ꯑꯃꯍꯦꯛꯇꯕꯨ ꯍꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯋꯥꯔꯝ ꯑꯥꯞ ꯇꯧꯕꯥ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ꯫

What are common variations of the ꯗꯝꯕꯜ ꯋꯥꯟ ꯑꯥꯔꯝ ꯔꯤꯚꯔꯁ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ꯫?

• ꯀꯦꯕꯜ ꯔꯤꯚꯥꯔꯁ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ: ꯗꯝꯕꯂꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯒꯤꯗꯃꯛꯇꯥ ꯀꯦꯕꯜ ꯃꯦꯁꯤꯟ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯩ, ꯃꯗꯨꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯂꯦꯞꯇꯅꯥ ꯇꯦꯟꯁꯟ ꯄꯤ꯫
• ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯔꯤꯚꯥꯔꯁ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ: ꯚꯔꯖꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯕꯦꯟꯆ ꯑꯃꯗꯥ ꯐꯝꯃꯤꯟꯅꯩ, ꯅꯍꯥꯛꯀꯤ ꯐꯣꯔꯝꯌꯨꯂꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯗꯨꯅꯥ, ꯃꯗꯨꯅꯥ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯄꯤꯕꯥ ꯉꯝꯃꯤ ꯑꯃꯁꯨꯡ ꯔꯤꯁ꯭ꯠ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯉꯝꯃꯤ꯫
• ꯏꯅꯛꯂꯥꯏꯟ ꯕꯦꯟꯆ ꯔꯤꯚꯥꯔꯁ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ: ꯃꯁꯤ ꯏꯅꯛꯂꯥꯏꯟ ꯕꯦꯟꯆ ꯑꯃꯗꯥ ꯄꯥꯡꯊꯣꯀꯏ, ꯃꯁꯤꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯒꯤ ꯑꯦꯉ꯭ꯒꯜ ꯑꯗꯨ ꯍꯣꯡꯗꯣꯀꯏ ꯑꯃꯁꯨꯡ ꯐꯣꯔꯑꯥꯔꯝ ꯃꯁꯂꯁꯤꯡꯒꯤ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯃꯐꯃꯁꯤꯡꯗꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯕꯥ ꯉꯝꯃꯤ꯫
• ꯈꯨꯠ ꯑꯅꯤꯒꯤ ꯗꯝꯕꯜ ꯔꯤꯚꯥꯔꯁ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯈꯨꯠ ꯑꯅꯤꯃꯛꯅꯥ ꯗꯝꯕꯜ ꯑꯃꯈꯛꯇꯃꯛ ꯊꯝꯃꯤ, ꯃꯁꯤꯅꯥ ꯇꯣꯉꯥꯅꯕꯥ ꯁꯤꯡꯅꯕꯥ ꯑꯃꯥ ꯄꯤꯕꯥ ꯉꯃꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯐꯣꯔꯝꯌꯨꯂꯥꯁꯤꯡꯕꯨ ꯑꯈꯟꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯥ ꯉꯃꯒꯅꯤ꯫

What are good complementing exercises for the ꯗꯝꯕꯜ ꯋꯥꯟ ꯑꯥꯔꯝ ꯔꯤꯚꯔꯁ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ꯫?

• ꯕꯥꯔꯕꯦꯜ ꯔꯤꯁ꯭ꯠ ꯀꯔꯂꯁꯤꯡꯅꯥ ꯗꯝꯕꯜ ꯋꯥꯟ ꯑꯥꯔꯝ ꯔꯤꯚꯥꯔꯁ ꯔꯤꯁ꯭ꯠ ꯀꯔꯂꯁꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯅꯕꯥ ꯌꯥꯏ, ꯃꯔꯃꯗꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯔꯤꯚꯥꯔꯁ ꯔꯤꯁ꯭ꯠ ꯀꯔꯂꯗꯥ ꯌꯥꯑꯣꯔꯤꯕꯥ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯃꯁꯂꯁꯤꯡ ꯑꯣꯏꯔꯤꯕꯥ ꯐꯣꯔꯑꯥꯔꯝ ꯐ꯭ꯂꯦꯛꯁꯔꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯃꯁꯤꯅꯥ ꯔꯤꯁ꯭ꯇꯁꯤꯡꯒꯤ ꯑꯄꯨꯅꯕꯥ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯑꯔꯣꯏꯕꯗꯥ, ꯐꯥꯔꯃꯔꯁ ꯋꯥꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯑꯆꯧꯕꯥ ꯑꯍꯦꯅꯕꯥ ꯑꯃꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯔꯤꯞ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯃꯁꯨꯡ ꯐꯣꯔꯑꯥꯔꯝ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯊꯕꯛ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯗꯝꯕꯜ ꯋꯥꯟ ꯑꯥꯔꯝ ꯔꯤꯚꯥꯔꯁ ꯔꯤꯁ꯭ꯠ ꯀꯔꯂꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯑꯀꯅꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ ꯊꯝꯕꯥ ꯑꯃꯁꯨꯡ ꯂꯧꯊꯣꯀꯄꯥ ꯉꯝꯕꯒꯤ ꯊꯧꯅꯥ ꯐꯒꯠꯍꯜꯂꯤ꯫