ꯗꯝꯕꯜ ꯑꯣꯚꯥꯔ ꯕꯦꯟꯆ ꯋꯥꯟ ꯑꯥꯔꯝ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ꯫

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

Introduction to the ꯗꯝꯕꯜ ꯑꯣꯚꯥꯔ ꯕꯦꯟꯆ ꯋꯥꯟ ꯑꯥꯔꯝ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ꯫

ꯗꯝꯕꯜ ꯑꯣꯚꯔ ꯕꯦꯟꯆ ꯋꯥꯟ ꯑꯥꯔꯝ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯐꯣꯔꯑꯥꯔꯝ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ ꯑꯃꯁꯨꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯔꯤꯄꯀꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ, ꯋꯦꯠꯂꯤꯐꯇꯔꯁꯤꯡ, ꯅꯠꯠꯔꯒꯥ ꯃꯈꯣꯌꯒꯤ ꯈꯨꯠꯁꯥꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯌꯦꯡꯂꯤꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯩ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯅꯥ ꯇꯦꯅꯤꯁ, ꯔꯣꯛ ꯀ꯭ꯂꯥꯏꯝꯕꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯍꯦꯚꯤ ꯂꯤꯐꯇꯤꯡꯒꯨꯝꯕꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯃꯈꯨꯠꯁꯤꯡ ꯃꯊꯧ ꯇꯥꯕꯥ ꯁꯥꯟꯅꯄꯣꯠꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯋꯥꯔꯀꯑꯥꯎꯇꯁꯤꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫

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

• ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨꯗꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠ ꯑꯃꯁꯨꯡ ꯗꯝꯕꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯒꯤ ꯃꯊꯛꯇꯥ ꯆꯦꯟꯊꯍꯜꯂꯨ꯫
• ꯌꯥꯔꯤꯕꯃꯈꯩ ꯗꯝꯕꯜ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔꯒꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯜꯂꯨ꯫
• ꯑꯗꯨꯗꯒꯤ, ꯗꯝꯕꯜ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯌꯒꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯀꯟꯠꯔꯦꯛꯇ ꯇꯧ꯫
• ꯗꯝꯕꯜ ꯑꯗꯨ ꯍꯧꯒꯠꯂꯤꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯕ꯭ꯂꯤꯛ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯃꯍꯧꯔꯤꯕꯥ ꯈꯨꯠ ꯑꯗꯨꯗꯥ ꯍꯣꯡꯗꯣꯀꯎ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯗꯝꯕꯜ ꯑꯣꯚꯥꯔ ꯕꯦꯟꯆ ꯋꯥꯟ ꯑꯥꯔꯝ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ꯫

• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ: ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠ ꯑꯗꯨ ꯁꯨꯞꯅꯒꯤ ꯈꯣꯡꯖꯦꯜ ꯌꯥꯡꯅꯥ ꯆꯠꯍꯟꯗꯨꯅꯥ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯗꯝꯕꯜ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯜꯂꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠ ꯑꯗꯨ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯋꯥꯡꯈꯠꯍꯟꯅꯕꯥ ꯃꯊꯛꯇꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ꯫ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟꯁꯤꯡ ꯑꯁꯤ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯒꯗꯕꯅꯤ, ꯖꯔꯀꯤ ꯅꯠꯠꯔꯒꯥ ꯈꯣꯡꯖꯦꯜ ꯌꯥꯡꯅꯥ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯐꯣꯔꯑꯥꯔꯝ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯊꯕꯛ ꯇꯧꯕꯥ ꯉꯃꯍꯅꯒꯅꯤ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ: ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯗꯝꯕꯜ ꯑꯗꯨ ꯂꯧꯊꯣꯀꯄꯗꯥ ꯈꯨꯠ ꯅꯠꯠꯔꯒꯥ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯌꯥꯎꯍꯅꯕꯅꯤ꯫ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ, ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠ ꯑꯃꯁꯨꯡ ꯃꯀꯣꯛ ꯑꯗꯨꯒꯤꯗꯃꯛꯇꯅꯤ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯃꯁꯨꯡ ꯈꯨꯎ ꯑꯗꯨ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫
• ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯒ꯭ꯔꯤꯞ ꯇꯧꯕꯥ꯫

ꯗꯝꯕꯜ ꯑꯣꯚꯥꯔ ꯕꯦꯟꯆ ꯋꯥꯟ ꯑꯥꯔꯝ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ꯫ FAQs

Can beginners do the ꯗꯝꯕꯜ ꯑꯣꯚꯥꯔ ꯕꯦꯟꯆ ꯋꯥꯟ ꯑꯥꯔꯝ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯗꯝꯕꯜ ꯑꯣꯚꯔ ꯕꯦꯟꯆ ꯋꯥꯟ ꯑꯥꯔꯝ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯃꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯂꯥꯏꯠ ꯑꯣꯏꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯐꯤꯠꯅꯦꯁꯀꯤ ꯃꯇꯥꯡꯗꯥ ꯈꯉꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ, ꯍꯥꯌꯕꯗꯤ ꯄꯔꯁꯣꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯔ ꯑꯃꯅꯥ ꯑꯍꯥꯅꯕꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯎꯠꯄꯥ ꯑꯁꯤꯁꯨ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏ꯫ ꯃꯁꯤꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯑꯃꯁꯨꯡ ꯁꯥꯐꯅꯥ ꯄꯥꯡꯊꯣꯀꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ ꯉꯃꯒꯅꯤ꯫

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

• ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯋꯥꯟ ꯑꯥꯔꯝ ꯗꯝꯕꯜ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯈꯨꯠꯁꯥ ꯍꯩꯕꯥ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩ, ꯗꯝꯕꯜ ꯑꯗꯨ ꯈꯨꯠ ꯑꯃꯗꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯅꯥꯀꯂꯗꯥ ꯊꯃꯗꯨꯅꯥ ꯃꯊꯛꯇꯥ ꯀꯨꯄꯁꯤꯜꯂꯤ꯫
• ꯏꯅꯛꯂꯥꯏꯟ ꯕꯦꯟꯆ ꯋꯥꯟ ꯑꯥꯔꯝ ꯗꯝꯕꯜ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ: ꯚꯔꯖꯟ ꯑꯁꯤꯅꯥ ꯏꯅꯛꯂꯥꯏꯟ ꯕꯦꯟꯆ ꯑꯃꯥ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠ ꯑꯗꯨ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯗꯨꯅꯥ, ꯗꯝꯕꯜ ꯑꯗꯨ ꯊꯝꯂꯒꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ꯫
• ꯔꯤꯚꯥꯔꯁ ꯋꯥꯟ ꯑꯥꯔꯝ ꯗꯝꯕꯜ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ: ꯗꯝꯕꯜ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯀꯨꯄꯁꯤꯅꯕꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯗꯨ ꯃꯈꯥꯗꯥ ꯀꯨꯄꯁꯤꯜꯂꯤ, ꯅꯍꯥꯛꯀꯤ ꯐꯣꯔꯑꯥꯔꯃꯗꯥ ꯂꯩꯕꯥ ꯑꯦꯛꯁꯇꯦꯟꯁꯔ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯊꯕꯛ ꯇꯧꯏ꯫
• ꯄ꯭ꯔꯦꯆꯔ ꯕꯦꯟꯆ ꯋꯥꯟ ꯑꯥꯔꯝ ꯗꯝꯕꯜ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤ ꯄ꯭ꯔꯦꯆꯔ ꯕꯦꯟꯆ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯇꯧꯏ꯫

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

• ꯔꯤꯚꯥꯔꯁ ꯔꯤꯁ꯭ꯠ ꯀꯔꯂꯁꯤꯡ: ꯔꯤꯚꯥꯔꯁ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ ꯑꯁꯤ ꯗꯝꯕꯜ ꯑꯣꯚꯔ ꯕꯦꯟꯆ ꯋꯥꯟ ꯑꯥꯔꯝ ꯔꯤꯁ꯭ꯠ ꯀꯔꯂꯒꯤ ꯑꯦꯟꯇꯥꯒꯣꯅꯤꯁ꯭ꯠ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯅꯤ, ꯃꯁꯤꯅꯥ ꯇꯥꯀꯄꯗꯤ ꯃꯁꯤꯅꯥ ꯐꯣꯔꯑꯥꯔꯃꯗꯥ ꯂꯩꯕꯥ ꯑꯣꯄꯔꯦꯇꯤꯡ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯊꯕꯛ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯐꯣꯔꯑꯥꯔꯃꯗꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯣꯏꯕꯥ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯥ ꯄꯤ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯕꯥ ꯃꯁꯂꯁꯤꯡꯒꯤ ꯏꯃꯕꯦꯂꯦꯟꯁ ꯊꯤꯡꯏ꯫
• ꯍꯥꯃꯔ ꯀꯔꯂꯁꯤꯡ: ꯍꯥꯃꯔ ꯀꯔꯂꯁꯤꯡꯅꯥ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯃꯁꯨꯡ ꯕ꯭ꯔꯦꯀꯤꯌꯥꯂꯤꯁ ꯑꯅꯤꯃꯛ ꯊꯕꯛ ꯇꯧꯏ, ꯃꯁꯤ ꯃꯊꯛꯀꯤ ꯈꯨꯠꯁꯥꯒꯤ ꯃꯁꯜ ꯑꯃꯅꯤ, ꯃꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯂꯩꯕꯥ ꯃꯁꯂꯁꯤꯡꯕꯨꯁꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ ꯑꯃꯁꯨꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯗꯝꯕꯜ ꯑꯣꯚꯔ ꯕꯦꯟꯆ ꯋꯥꯟ ꯑꯥꯔꯝ ꯔꯤꯁ꯭ꯠ ꯀꯔꯂꯅꯥ ꯐꯣꯔꯑꯥꯔꯃꯒꯤ ꯁꯛꯇꯤꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯑꯗꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ꯫