ꯗꯝꯕꯜ ꯋꯥꯟ ꯑꯥꯔꯝ ꯔꯤꯚꯥꯔꯁ ꯐ꯭ꯂꯥꯏ꯫

• Body Part: ꯆꯉꯩꯕ ꯁꯔꯦꯗꯩ9115.
• Equipment: ꯏ꯬ ꯂꯥꯢꯄꯂ꯮ि
• Primary Muscles: Deltoid Posterior
• Secondary Muscles: Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Introduction to the ꯗꯝꯕꯜ ꯋꯥꯟ ꯑꯥꯔꯝ ꯔꯤꯚꯥꯔꯁ ꯐ꯭ꯂꯥꯏ꯫

ꯗꯝꯕꯜ ꯋꯥꯟ ꯑꯥꯔꯝ ꯔꯤꯚꯥꯔꯁ ꯐ꯭ꯂꯥꯏ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯑꯋꯥꯡꯕꯥ ꯈꯣꯡ, ꯗꯦꯂꯇꯣꯏꯗ ꯑꯃꯁꯨꯡ ꯔꯣꯝꯕꯣꯏꯗꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯁꯛꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫ ꯃꯁꯤꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤ ꯄꯥꯉ꯭ꯒꯂꯒꯤ ꯊꯥꯛ ꯑꯗꯨꯗꯥ ꯌꯨꯝꯐꯝ ꯑꯣꯏꯔꯒꯥ ꯐꯖꯅꯥ ꯃꯣꯗꯤꯐꯥꯏ ꯇꯧꯕꯥ ꯌꯥꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯍꯧꯔꯛꯂꯤꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯍꯣꯡꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯕꯥ ꯑꯅꯤꯃꯛꯀꯤꯗꯃꯛ ꯆꯨꯝꯃꯤ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯄꯣꯁ꯭ꯇꯨꯔ ꯐꯒꯠꯍꯟꯅꯕꯥ, ꯈꯨꯠꯁꯥꯒꯤ ꯈꯣꯡꯖꯦꯜ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡꯗꯥ ꯂꯤꯐꯇꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯄꯨꯜ ꯇꯧꯕꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯊꯕꯀꯁꯤꯡꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯅꯕꯥ ꯈꯣꯡꯊꯥꯡ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯥ ꯄꯥꯝꯂꯕꯁꯨ ꯌꯥꯏ꯫

Performing the: A Step-by-Step Tutorial ꯗꯝꯕꯜ ꯋꯥꯟ ꯑꯥꯔꯝ ꯔꯤꯚꯥꯔꯁ ꯐ꯭ꯂꯥꯏ꯫

• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛꯇꯥ ꯈꯔꯥ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ ꯊꯃꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯗꯒꯤ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯆꯦꯅꯁꯤꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯇꯣꯔꯁꯣ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯃꯗꯨꯅꯥ, ꯗꯝꯕꯜ ꯑꯗꯨ ꯃꯄꯥꯟꯗꯥ ꯑꯃꯁꯨꯡ ꯃꯊꯛꯇꯥ ꯊꯥꯡꯒꯠꯂꯨ, ꯃꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯒꯥ ꯃꯥꯟꯅꯗꯕꯥ ꯐꯥꯎꯕꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯄꯥ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫
• ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯃꯤꯀꯨꯞ ꯑꯃꯥ ꯂꯦꯄꯀꯅꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯗꯝꯕꯜ ꯑꯗꯨ ꯍꯧꯒꯠꯂꯤꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯍꯟꯊꯍꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯅꯥ ꯄꯥꯝꯂꯤꯕꯥ ꯔꯤꯞ ꯃꯁꯤꯡ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯍꯣꯡꯗꯣꯀꯎ ꯑꯃꯁꯨꯡ ꯑꯇꯣꯞꯄꯥ ꯈꯨꯠꯁꯥ ꯑꯗꯨꯒꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯁꯤꯡ ꯑꯗꯨ ꯔꯤꯞ ꯇꯧ꯫

Tips for Performing ꯗꯝꯕꯜ ꯋꯥꯟ ꯑꯥꯔꯝ ꯔꯤꯚꯥꯔꯁ ꯐ꯭ꯂꯥꯏ꯫

• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇ: ꯃꯣꯃꯦꯟꯇꯝ ꯁꯤꯖꯤꯟꯅꯕꯒꯤ ꯑꯁꯣꯌꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯗꯝꯕꯜ ꯁꯣꯏꯪ ꯇꯧꯕꯒꯤ ꯑꯁꯣꯌꯕꯥ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫ ꯃꯁꯤꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯒꯤ ꯏꯐꯦꯛꯇꯤꯕꯅꯦꯁ ꯍꯟꯊꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯀꯁꯨ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯒꯗꯕꯅꯤ, ꯗꯝꯕꯜ ꯑꯗꯨ ꯂꯧꯊꯣꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯍꯟꯊꯍꯅꯕꯥ ꯑꯅꯤꯃꯛꯇꯥ꯫
• ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯑꯔꯨꯝꯕꯥ: ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯕꯁꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯐꯣꯔꯝ ꯑꯗꯨ ꯁꯣꯀꯍꯜꯂꯀꯄꯥ ꯌꯥꯏ ꯅꯠꯠꯔꯒꯥ ꯃꯣꯃꯦꯟꯇꯝ ꯑꯗꯨ ꯂꯧꯊꯣꯛꯅꯕꯥ ꯁꯤꯖꯤꯟꯅꯔꯀꯄꯥ ꯌꯥꯏ, ꯃꯗꯨꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯍꯦꯟꯅꯥ ꯂꯨꯝꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫
• ꯕꯦꯛ ꯑꯃꯁꯨꯡ ꯁꯣꯜꯗꯔꯁꯤꯡꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯨ: ꯗꯝꯕꯜ ꯋꯥꯟ ꯑꯥꯔꯝ ꯔꯤꯚꯥꯔꯁ ꯐ꯭ꯂꯥꯏ ꯑꯁꯤꯅꯥ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯃꯊꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ꯫

ꯗꯝꯕꯜ ꯋꯥꯟ ꯑꯥꯔꯝ ꯔꯤꯚꯥꯔꯁ ꯐ꯭ꯂꯥꯏ꯫ FAQs

Can beginners do the ꯗꯝꯕꯜ ꯋꯥꯟ ꯑꯥꯔꯝ ꯔꯤꯚꯥꯔꯁ ꯐ꯭ꯂꯥꯏ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯗꯝꯕꯜ ꯋꯥꯟ ꯑꯥꯔꯝ ꯔꯤꯚꯥꯔꯁ ꯐ꯭ꯂꯥꯏ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯔꯝ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯂꯥꯏꯠ ꯑꯣꯕꯖꯦꯛꯇꯁꯤꯡꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯦꯛꯅꯤꯛ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯌꯥꯏ꯫ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯑꯣꯏꯔꯀꯄꯒꯨꯝꯅꯥ, ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯔꯦꯖꯤꯃꯦꯟ ꯑꯃꯥ ꯍꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯐꯤꯠꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯑꯃꯗꯒꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯂꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯔꯦꯀꯃꯦꯟꯗ ꯇꯧꯏ꯫

What are common variations of the ꯗꯝꯕꯜ ꯋꯥꯟ ꯑꯥꯔꯝ ꯔꯤꯚꯥꯔꯁ ꯐ꯭ꯂꯥꯏ꯫?

• ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯋꯥꯟ ꯑꯥꯔꯝ ꯔꯤꯚꯥꯔꯁ ꯐ꯭ꯂꯥꯏ ꯑꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ ꯃꯗꯨꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯗꯝꯕꯂꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯩ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯕꯦꯟꯗꯒꯤ ꯇꯦꯟꯁꯟ ꯍꯣꯡꯗꯣꯛꯇꯨꯅꯥ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯑꯗꯨ ꯑꯦꯗꯖꯁ꯭ꯠ ꯇꯧꯕꯥ ꯌꯥꯍꯜꯂꯤ꯫
• ꯏꯅꯛꯂꯥꯏꯟ ꯕꯦꯟꯆ ꯋꯥꯟ ꯑꯥꯔꯝ ꯔꯤꯚꯥꯔꯁ ꯐ꯭ꯂꯥꯏ ꯑꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯏꯅꯛꯂꯥꯏꯟ ꯕꯦꯟꯆ ꯑꯃꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯂꯒꯥ ꯊꯝꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯔꯤꯑꯦꯔ ꯗꯦꯂꯇꯣꯏꯗꯁꯤꯡꯕꯨ ꯍꯦꯟꯅꯥ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯅꯥ ꯑꯥꯏꯁꯣꯂꯦꯠ ꯇꯧꯏ꯫
• ꯁꯤꯇꯦꯗ ꯋꯥꯟ ꯑꯥꯔꯝ ꯔꯤꯚꯥꯔꯁ ꯐ꯭ꯂꯥꯏ ꯑꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯐꯃꯗꯨꯅꯥ ꯂꯩꯔꯤꯉꯩꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯄꯤ ꯑꯃꯁꯨꯡ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯞ ꯑꯗꯨꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯂꯤ꯫
• ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯕꯜ ꯋꯥꯟ ꯑꯥꯔꯝ ꯔꯤꯚꯥꯔꯁ ꯐ꯭ꯂꯥꯏ ꯑꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯗꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯀꯣꯔ ꯑꯦꯉ꯭ꯒꯦꯖꯃꯦꯟꯇꯀꯤ ꯏꯂꯤꯃꯦꯟꯇ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯟꯅꯕꯥ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯕꯣꯜ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯔꯤꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ꯫

What are good complementing exercises for the ꯗꯝꯕꯜ ꯋꯥꯟ ꯑꯥꯔꯝ ꯔꯤꯚꯥꯔꯁ ꯐ꯭ꯂꯥꯏ꯫?

• ꯗꯝꯕꯜ ꯂꯦꯇꯔꯦꯜ ꯔꯦꯏꯁ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯔꯤꯚꯥꯔꯁ ꯐ꯭ꯂꯥꯏꯒꯤ ꯃꯇꯃꯗꯁꯨ ꯌꯥꯎꯕꯥ ꯃꯁꯜ ꯒ꯭ꯔꯨꯞ ꯑꯃꯥ ꯑꯣꯏꯔꯤꯕꯥ ꯂꯦꯇꯔꯦꯜ ꯗꯦꯂꯇꯣꯏꯗꯁꯤꯡꯗꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯗꯨꯅꯥ ꯋꯥꯟ ꯑꯥꯔꯝ ꯔꯤꯚꯥꯔꯁ ꯐ꯭ꯂꯥꯏ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯈꯨꯠꯁꯥꯒꯤ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯔꯦꯟꯖ ꯑꯣꯐ ꯃꯣꯁꯟ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯗꯝꯕꯜ ꯆꯦꯁ꯭ꯠ ꯐ꯭ꯂꯥꯏ: ꯋꯥꯟ ꯑꯥꯔꯝ ꯔꯤꯚꯥꯔꯁ ꯐ꯭ꯂꯥꯏꯅꯥ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯕꯦꯛ ꯑꯃꯁꯨꯡ ꯁꯣꯜꯗꯔ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯃꯇꯃꯗꯥ, ꯗꯝꯕꯜ ꯆꯦꯁ꯭ꯠ ꯐ꯭ꯂꯥꯏꯅꯥ ꯆꯦꯁ꯭ꯇꯇꯥ ꯂꯩꯕꯥ ꯄꯦꯛꯇꯣꯔꯦꯜ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯃꯁꯤꯅꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯣꯏꯕꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤ ꯑꯃꯁꯨꯡ ꯑꯆꯧꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯞ ꯄꯨꯝꯅꯃꯛ ꯆꯞ ꯃꯥꯟꯅꯅꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯥ ꯉꯃꯍꯜꯂꯤ꯫