ꯗꯝꯕꯜ ꯑꯣꯚꯥꯔ ꯕꯦꯟꯆ ꯅ꯭ꯌꯨꯠꯔꯤꯜ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ꯫

• Body Part: Laŋbioipi
• Equipment: ꯏ꯬ ꯂꯥꯢꯄꯂ꯮ि
• Primary Muscles: Brachioradialis

Introduction to the ꯗꯝꯕꯜ ꯑꯣꯚꯥꯔ ꯕꯦꯟꯆ ꯅ꯭ꯌꯨꯠꯔꯤꯜ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ꯫

ꯗꯝꯕꯜ ꯑꯣꯚꯔ ꯕꯦꯟꯆ ꯅ꯭ꯌꯨꯠꯔꯤꯜ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ ꯑꯁꯤ ꯐꯣꯔꯑꯥꯔꯃꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯁꯛꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯒ꯭ꯔꯤꯄꯀꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯃꯈꯨꯠꯀꯤ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ, ꯋꯦꯠꯂꯤꯐꯇꯔꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯃꯈꯣꯌꯒꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯊꯧꯅꯥ ꯐꯒꯠꯍꯅꯕꯥ ꯄꯥꯝꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤꯗꯃꯛ ꯑꯐꯕꯥ ꯈꯅꯕꯅꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯗꯥ ꯃꯁꯂꯒꯤ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯁꯤꯃꯦꯠꯔꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯑꯀꯅꯕꯥ ꯒ꯭ꯔꯤꯞ ꯑꯃꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯁꯥꯟꯅꯄꯣꯠꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯇꯧꯕꯗꯁꯨ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

Performing the: A Step-by-Step Tutorial ꯗꯝꯕꯜ ꯑꯣꯚꯥꯔ ꯕꯦꯟꯆ ꯅ꯭ꯌꯨꯠꯔꯤꯜ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ꯫

• ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠ ꯑꯃꯁꯨꯡ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯒꯤ ꯃꯊꯛꯇꯥ ꯆꯦꯟꯊꯔꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯋꯥꯡꯈꯠꯍꯟꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨꯒꯤ ꯃꯈꯥꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯅꯕꯥ ꯌꯥꯍꯅꯒꯗꯕꯅꯤ꯫
• ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯐꯣꯔꯝꯌꯨꯂꯥꯒꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯐꯣꯔꯝꯌꯨꯂꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ꯫
• ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯃꯣꯁꯟ ꯑꯁꯤ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ, ꯈꯣꯡꯖꯦꯜ ꯑꯗꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯗꯨꯅꯥ ꯊꯝꯕꯥ ꯑꯃꯁꯨꯡ ꯐꯣꯔꯑꯥꯔꯝ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯅꯒꯗꯕꯅꯤ꯫

Tips for Performing ꯗꯝꯕꯜ ꯑꯣꯚꯥꯔ ꯕꯦꯟꯆ ꯅ꯭ꯌꯨꯠꯔꯤꯜ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ꯫

• ꯑꯣꯚꯔꯂꯣꯗ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ: ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯐꯔꯝ ꯐꯠꯇꯕꯥ ꯑꯃꯁꯨꯡ ꯄꯣꯇꯦꯟꯁꯤꯑꯦꯜ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯂꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯌꯥꯕꯥ ꯍꯦꯟꯅꯥ ꯂꯨꯝꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯕꯅꯥ ꯍꯦꯟꯅꯥ ꯐꯩ꯫
• ꯃꯄꯨꯡꯐꯥꯕꯥ ꯔꯦꯟꯖ ꯑꯣꯐ ꯃꯣꯁꯟ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯔꯦꯟꯖ ꯑꯃꯥ ꯁꯣꯌꯗꯅꯥ ꯁꯤꯖꯤꯟꯅꯧ꯫ ꯃꯁꯤꯅꯥ ꯗꯝꯕꯜ ꯑꯗꯨ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯅꯨꯡꯉꯥꯏꯅꯥ (ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯍꯟꯗꯅꯥ) ꯊꯃꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯋꯥꯡꯅꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯍꯥꯌꯕꯅꯤ꯫ ꯃꯁꯤ

ꯗꯝꯕꯜ ꯑꯣꯚꯥꯔ ꯕꯦꯟꯆ ꯅ꯭ꯌꯨꯠꯔꯤꯜ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ꯫ FAQs

Can beginners do the ꯗꯝꯕꯜ ꯑꯣꯚꯥꯔ ꯕꯦꯟꯆ ꯅ꯭ꯌꯨꯠꯔꯤꯜ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯗꯝꯕꯜ ꯑꯣꯚꯔ ꯕꯦꯟꯆ ꯅ꯭ꯌꯨꯠꯔꯤꯜ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ, ꯑꯗꯨꯕꯨ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯂꯥꯏꯠ ꯑꯣꯏꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯃꯁꯤꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯐꯣꯔꯑꯥꯔꯃꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯑꯃꯁꯨꯡ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯊꯝꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛ ꯑꯁꯤ ꯍꯧꯔꯛꯂꯤꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯃꯗꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯇꯧꯔꯤꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯛꯅꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯄꯔꯁꯣꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯔ ꯑꯃꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯂꯩꯕꯥ ꯖꯤꯝ-ꯒꯣꯌꯔ ꯑꯃꯅꯥ ꯑꯍꯥꯅꯕꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯎꯠꯄꯥ ꯄꯥꯝꯂꯕꯁꯨ ꯌꯥꯏ꯫

What are common variations of the ꯗꯝꯕꯜ ꯑꯣꯚꯥꯔ ꯕꯦꯟꯆ ꯅ꯭ꯌꯨꯠꯔꯤꯜ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ꯫?

• ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯗꯝꯕꯜ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤ ꯕꯦꯟꯆ ꯑꯃꯗꯥ ꯐꯃꯗꯨꯅꯥ ꯄꯥꯡꯊꯣꯀꯏ, ꯃꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯄꯤꯕꯥ ꯉꯝꯃꯤ ꯑꯃꯁꯨꯡ ꯐꯣꯔꯑꯥꯔꯝ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯉꯝꯃꯤ꯫
• ꯕꯥꯔꯕꯦꯜ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ ꯑꯣꯚꯔ ꯕꯦꯟꯆ: ꯗꯝꯕꯜ ꯁꯤꯖꯤꯟꯅꯕꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯇꯣꯉꯥꯅꯕꯥ ꯊꯥꯛꯀꯤ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯆꯦꯂꯦꯟꯖ ꯄꯤꯕꯥ ꯉꯝꯕꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯩ꯫
• ꯋꯥꯟ-ꯑꯥꯔꯝ ꯗꯝꯕꯜ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ ꯑꯣꯚꯔ ꯕꯦꯟꯆ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯃꯇꯝ ꯑꯃꯗꯥ ꯑꯥꯔꯝ ꯑꯃꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯤ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯃꯤꯑꯣꯏ ꯑꯃꯃꯃꯒꯤ ꯑꯥꯔꯝ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯃꯑꯣꯡ ꯑꯃꯁꯨꯡ ꯄꯥꯉ꯭ꯒꯂꯗꯥ ꯄꯨꯛꯅꯤꯡ ꯆꯪꯕꯥ ꯌꯥꯍꯜꯂꯤ꯫
• ꯔꯤꯚꯥꯔꯁ ꯗꯝꯕꯜ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ ꯑꯣꯚꯔ ꯕꯦꯟꯆ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯔꯤꯁ꯭ꯠꯔꯀꯆꯔ ꯑꯗꯨ ꯑꯔꯣꯅꯕꯥ ꯃꯥꯌꯀꯩꯗꯥ ꯀꯨꯔꯜ ꯇꯧꯗꯨꯅꯥ, ꯐꯣꯔꯝꯌꯨꯂꯥꯒꯤ ꯑꯦꯛꯁꯇꯦꯟꯁꯔ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯊꯕꯛ ꯇꯧꯕꯁꯤ ꯌꯥꯎꯏ꯫

What are good complementing exercises for the ꯗꯝꯕꯜ ꯑꯣꯚꯥꯔ ꯕꯦꯟꯆ ꯅ꯭ꯌꯨꯠꯔꯤꯜ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ꯫?

• ꯔꯤꯚꯥꯔꯁ ꯕꯥꯔꯕꯦꯜ ꯀꯔꯂꯁꯤꯡ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯐꯣꯔꯑꯥꯔꯃꯗꯥ ꯂꯩꯕꯥ ꯑꯄꯥꯝꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡꯗꯥ ꯊꯕꯛ ꯇꯧꯗꯨꯅꯥ ꯗꯝꯕꯜ ꯑꯣꯚꯔ ꯕꯦꯟꯆ ꯅ꯭ꯌꯨꯠꯔꯤꯜ ꯔꯤꯁ꯭ꯠ ꯀꯔꯂꯒꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ꯫ ꯅ꯭ꯌꯨꯠꯔꯤꯜ ꯔꯤꯁ꯭ꯠ ꯀꯔꯂꯅꯥ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯐꯣꯔꯑꯥꯔꯃꯒꯤ ꯐ꯭ꯂꯦꯛꯁꯔ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯃꯇꯃꯗꯥ, ꯔꯤꯚꯥꯔꯁ ꯕꯥꯔꯕꯦꯜ ꯀꯔꯂꯅꯥ ꯑꯦꯛꯁꯇꯦꯟꯁꯔ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯂꯤ, ꯃꯁꯤꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯐꯣꯔꯑꯥꯔꯝ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯁꯣꯌꯗꯅꯥ ꯐꯪꯍꯜꯂꯤ꯫
• ꯍꯥꯃꯔ ꯀꯔꯂꯁꯤꯡ: ꯍꯥꯃꯗꯣꯀꯄꯥ ꯀꯨꯔꯂꯁꯤꯡꯅꯥ ꯕ꯭ꯔꯦꯀꯤꯌꯥꯂꯤꯁ ꯑꯃꯁꯨꯡ ꯕ꯭ꯔꯦꯀꯤꯑꯣꯔꯦꯗꯤꯑꯦꯂꯤꯁꯇꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯃꯈꯣꯌ ꯑꯁꯤ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯂꯩꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯦꯂꯕꯣ ꯐ꯭ꯂꯦꯛꯁꯅꯒꯤ ꯗꯥꯌꯠꯕ ꯂꯧꯔꯤꯕꯥ ꯃꯁꯜ ꯑꯅꯤꯅꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯌꯥꯑꯣꯍꯅꯕꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯐꯣꯔꯑꯥꯔꯃꯗꯥ ꯂꯩꯕꯥ ꯃꯁꯜ ꯄꯨꯝꯅꯃꯛ ꯊꯕꯛ ꯇꯧꯔꯤ ꯍꯥꯌꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯗꯝꯕꯜ ꯑꯣꯚꯔ ꯕꯦꯟꯆ ꯅ꯭ꯌꯨꯠꯔꯤꯜ ꯔꯤꯁ꯭ꯠ ꯀꯔꯂꯒꯤ ꯑꯀꯛꯅꯕꯥ ꯃꯤꯠꯌꯦꯡ ꯑꯗꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ꯫