ꯗꯝꯕꯜ ꯑꯣꯚꯥꯔ ꯕꯦꯟꯆ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ꯫

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

Introduction to the ꯗꯝꯕꯜ ꯑꯣꯚꯥꯔ ꯕꯦꯟꯆ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ꯫

ꯗꯝꯕꯜ ꯑꯣꯚꯔ ꯕꯦꯟꯆ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ ꯑꯁꯤ ꯐꯣꯔꯑꯥꯔꯝ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯁ꯭ꯠꯔꯦꯡꯊ ꯇ꯭ꯔꯦꯅꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯒ꯭ꯔꯤꯞ ꯁ꯭ꯠꯔꯦꯡꯊ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯔꯤꯁ꯭ꯇꯀꯤ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯁꯥꯟꯅꯄꯣꯠꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯁꯥꯟꯅꯄꯣꯠꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡꯗꯥ ꯃꯈꯣꯌꯒꯤ ꯒ꯭ꯔꯤꯄꯇꯥ ꯊꯥꯖꯕꯥ ꯊꯝꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡ, ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ ꯀ꯭ꯂꯥꯏꯝꯕꯔꯁꯤꯡ, ꯋꯦꯠꯂꯤꯐꯇꯔꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯃꯦꯅꯨꯑꯦꯜ ꯂꯦꯕꯔꯒꯤ ꯊꯕꯀꯁꯤꯡꯗꯥ ꯀꯥꯟꯅꯕꯥ ꯄꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯔꯨꯇꯤꯟ ꯑꯃꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯅꯥ ꯐꯤꯖꯤꯀꯦꯜ ꯑꯦꯛꯇꯤꯚꯤꯇꯤꯁꯤꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯄꯔꯐꯣꯃꯦꯟꯁ, ꯐꯣꯔꯑꯥꯔꯝ ꯃꯁꯜ ꯑꯦꯟꯗꯣꯔꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ, ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯑꯣꯏꯅꯥ ꯈꯨꯠ ꯑꯃꯁꯨꯡ ꯃꯈꯨꯠꯀꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫

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

• ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯒꯤ ꯃꯊꯛꯇꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯔꯤꯞ ꯑꯗꯨ ꯗꯝꯕꯂꯁꯤꯡꯗꯥ ꯆꯦꯠꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯊꯝꯃꯨ꯫
• ꯌꯥꯔꯤꯕꯃꯈꯩ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯃꯈꯥꯗꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯌꯁꯤꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫
• ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ, ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯋꯥꯡꯈꯠꯄꯥ ꯃꯐꯃꯗꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯆꯦꯠꯅꯥ ꯊꯃꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯌꯒꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯆꯦꯠꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ꯫
• ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯗꯝꯕꯂꯁꯤꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ, ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯃꯣꯁꯟ ꯑꯁꯤ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯗꯝꯕꯜ ꯑꯣꯚꯥꯔ ꯕꯦꯟꯆ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ꯫

• ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯁꯤꯖꯤꯟꯅꯧ: ꯑꯇꯣꯞꯄꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯗꯝꯕꯂꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯕꯅꯤ꯫ ꯍꯦꯟꯅꯥ ꯂꯨꯝꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨꯗꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯄꯥꯉ꯭ꯒꯜ ꯍꯦꯅꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯝꯕꯤꯗꯥ ꯊꯕꯛ ꯇꯧ꯫ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯁꯤꯖꯤꯟꯅꯕꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠ ꯑꯃꯁꯨꯡ ꯃꯃꯥꯌꯗꯥ ꯁꯣꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ, ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯗꯝꯕꯂꯁꯤꯡ ꯂꯧꯊꯣꯛꯅꯕꯥ ꯃꯣꯃꯦꯟꯇꯝ ꯁꯤꯖꯤꯟꯅꯕꯒꯤ ꯊꯧꯑꯣꯡ ꯑꯁꯤꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯌꯨ꯫ ꯃꯁꯤꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯒꯤ ꯏꯐꯦꯛꯇꯤꯕꯅꯦꯁ ꯍꯟꯊꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯁꯨ ꯌꯥꯏ꯫
• ꯃꯄꯨꯡꯐꯥꯕꯥ ꯔꯦꯟꯖ ꯑꯣꯐ ꯃꯣꯁꯟ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯔꯦꯟꯖ ꯑꯃꯥ ꯁꯣꯌꯗꯅꯥ ꯁꯤꯖꯤꯟꯅꯧ꯫ ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯂꯧꯊꯣꯀꯎ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯋꯥꯡꯈꯠꯅꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ꯫ ꯃꯁꯤꯅꯥ ꯁꯣꯏꯗꯅꯥ ꯑꯣꯏꯍꯜꯂꯤ ꯃꯗꯨꯗꯤ ꯗꯤ

ꯗꯝꯕꯜ ꯑꯣꯚꯥꯔ ꯕꯦꯟꯆ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ꯫ FAQs

Can beginners do the ꯗꯝꯕꯜ ꯑꯣꯚꯥꯔ ꯕꯦꯟꯆ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯗꯝꯕꯜ ꯑꯣꯚꯔ ꯕꯦꯟꯆ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯔꯝ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯂꯥꯏꯠ ꯑꯣꯏꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯗꯥ ꯍꯦꯟꯅꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯐꯥꯎꯔꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯌꯥꯏ꯫ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯋꯥꯔꯝ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯅꯕꯥ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ, ꯃꯗꯨꯅꯥ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ꯫

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

• ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯗꯝꯕꯜ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ: ꯚꯔꯖꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯔꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯅꯥꯀꯂꯗꯥ ꯊꯝꯃꯨ꯫
• ꯔꯤꯚꯥꯔꯁ ꯗꯝꯕꯜ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ: ꯃꯁꯤ ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯔꯤꯁ꯭ꯠ ꯀꯔꯂꯒꯥ ꯃꯥꯟꯅꯩ, ꯑꯗꯨꯕꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯊꯝꯕꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯃꯈꯥꯗꯥ ꯌꯦꯡꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯌꯗꯥ ꯂꯩꯕꯥ ꯑꯦꯛꯁꯇꯦꯟꯁꯔ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ꯫
• ꯗꯝꯕꯜ ꯍꯥꯃꯗꯣꯀꯄꯥ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯍꯥꯃꯗꯣꯀꯄꯥ ꯒ꯭ꯔꯤꯞ ꯑꯃꯗꯥ (ꯅꯍꯥꯛꯅꯥ ꯅꯦꯜ ꯑꯃꯥ ꯍꯥꯃꯗꯣꯀꯄꯥ ꯍꯧꯔꯀꯄꯒꯨꯝꯅꯥ), ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯃꯥꯌꯣꯛꯅꯗꯨꯅꯥ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯀꯨꯄꯁꯤꯅꯕꯥ ꯑꯁꯤ ꯌꯥꯎꯏ꯫
• ꯋꯥꯟ-ꯑꯥꯔꯝ ꯗꯝꯕꯜ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ: ꯚꯔꯖꯟ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯃꯇꯝ ꯑꯃꯗꯥ ꯑꯥꯔꯝ ꯑꯃꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯌꯥꯍꯜꯂꯤ, ꯅꯠꯠꯔꯒꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯃꯇꯃꯗꯥ꯫

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

• ꯂꯧꯃꯤꯁꯤꯡꯒꯤ ꯈꯣꯡꯆꯠ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯗꯝꯕꯜ ꯑꯣꯚꯔ ꯕꯦꯟꯆ ꯔꯤꯁ꯭ꯠ ꯀꯔꯂꯒꯤ ꯑꯆꯧꯕꯥ ꯀꯝꯄꯂꯤꯃꯦꯟꯇ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯔꯤꯁ꯭ꯠ ꯀꯔꯂꯁꯤꯡ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯅꯥ ꯄꯥꯡꯊꯣꯀꯄꯗꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨ ꯑꯣꯏꯕꯥ ꯐꯣꯔꯑꯥꯔꯝ ꯑꯃꯁꯨꯡ ꯒ꯭ꯔꯤꯄꯀꯤ ꯃꯄꯥꯉ꯭ꯒꯂꯁꯨ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤ꯫
• ꯕꯥꯔꯕꯦꯜ ꯔꯤꯁ꯭ꯠ ꯀꯔꯂꯁꯤꯡ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡꯗꯥ (ꯐꯣꯔꯑꯥꯔꯝ ꯑꯃꯁꯨꯡ ꯔꯤꯁ꯭ꯠ) ꯇꯥꯔꯒꯦꯠ ꯇꯧꯗꯨꯅꯥ ꯑꯗꯨꯕꯨ ꯇꯣꯉꯥꯅꯕꯥ ꯏꯛꯌꯨꯏꯄꯃꯦꯟꯇ ꯑꯃꯥ (ꯗꯝꯕꯂꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯕꯥꯔꯕꯦꯜ) ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ, ꯇꯣꯉꯥꯅꯕꯥ ꯃꯈꯂꯒꯤ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯑꯃꯥ ꯄꯤꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯃꯁꯤꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯑꯦꯟꯗꯣꯔꯁꯃꯦꯟꯇ ꯍꯦꯅꯒꯠꯍꯟꯗꯨꯅꯥ ꯗꯝꯕꯜ ꯑꯣꯚꯔ ꯕꯦꯟꯆ ꯔꯤꯁ꯭ꯠ ꯀꯔꯂꯒꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ꯫ ꯍꯥꯌꯔꯤꯕꯥ ꯃꯁꯂꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯌꯥꯑꯣꯔꯤ꯫