ꯗꯝꯕꯜ ꯔꯤꯑꯦꯔ ꯂꯪꯖ ꯐ꯭ꯔꯟꯇ ꯔꯦꯏꯁ꯫

• Body Part: KaainaLinellL haakaa Lhunoutob iapab aaku-u oqnipat., Leikharel
• Equipment: ꯏ꯬ ꯂꯥꯢꯄꯂ꯮ि
• Primary Muscles: Deltoid Anterior, Gluteus Maximus, Quadriceps
• Secondary Muscles: Adductor Magnus, Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Soleus

Introduction to the ꯗꯝꯕꯜ ꯔꯤꯑꯦꯔ ꯂꯪꯖ ꯐ꯭ꯔꯟꯇ ꯔꯦꯏꯁ꯫

ꯗꯝꯕꯜ ꯔꯤꯑꯦꯔ ꯂꯪꯖ ꯐ꯭ꯔꯟꯇ ꯔꯦꯏꯁ ꯑꯁꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯂꯣꯌꯔꯕꯥ ꯄꯥꯉ꯭ꯒꯂꯒꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯣꯕꯤꯂꯤꯇꯤꯒꯥ ꯄꯨꯅꯁꯤꯟꯅꯗꯨꯅꯥ ꯕꯦꯂꯦꯟꯁ, ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯂꯤꯕꯥ ꯀꯝꯄꯥꯎꯟꯗ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯖꯕꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯑꯐꯕꯥ ꯈꯅꯕꯅꯤ, ꯐꯥꯎꯟꯗꯦꯁꯅꯦꯜ ꯁ꯭ꯠꯔꯦꯡꯊ ꯁꯦꯃꯒꯠꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯍꯧꯔꯀꯄꯁꯤꯡꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯐꯉ꯭ꯀꯁ꯭ꯅꯦꯜ ꯐꯤꯠꯅꯦꯁ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯑꯍꯣꯡꯕꯥ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ ꯐꯥꯑꯣꯕꯥ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯈꯅꯕꯤꯕꯥ ꯌꯥꯏ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯒ꯭ꯂꯨꯠ, ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡ, ꯀ꯭ꯕ꯭ꯌꯥꯗ, ꯁꯣꯜꯗꯔ, ꯑꯃꯁꯨꯡ ꯀꯣꯔ ꯌꯥꯑꯣꯅꯥ ꯃꯁꯤꯡ ꯌꯥꯝꯂꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯃꯁꯤꯅꯥ ꯃꯄꯨꯡ ꯑꯣꯏꯕꯥ ꯍꯀꯆꯥꯡ ꯀꯟꯗꯤꯁꯅꯒꯤꯗꯃꯛꯇꯥ ꯃꯇꯝ ꯌꯥꯝꯅꯥ ꯆꯪꯗꯕꯥ ꯋꯥꯔꯦꯞ ꯑꯃꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫

Performing the: A Step-by-Step Tutorial ꯗꯝꯕꯜ ꯔꯤꯑꯦꯔ ꯂꯪꯖ ꯐ꯭ꯔꯟꯇ ꯔꯦꯏꯁ꯫

• ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯂꯪꯁꯀꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯃꯗꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ ꯍꯥꯌꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯀꯎ꯫
• ꯅꯍꯥꯛꯅꯥ ꯂꯪꯁꯇꯥ ꯂꯥꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯗꯥ ꯂꯩꯕꯥ ꯗꯝꯕꯜ ꯑꯅꯤꯃꯛ ꯑꯗꯨ ꯈꯨꯎꯒꯤ ꯑꯋꯥꯡꯕꯗꯥ ꯂꯩꯕꯥ ꯐꯥꯎꯕꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯃꯈꯥꯗꯥ ꯊꯝꯃꯨ꯫
• ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯃꯤꯀꯨꯞ ꯑꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯊꯝꯃꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯔꯤꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯍꯜꯂꯛꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯈꯣꯡ ꯍꯥꯝꯂꯒꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ, ꯑꯃꯁꯨꯡ ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯗꯝꯕꯜ ꯔꯤꯑꯦꯔ ꯂꯪꯖ ꯐ꯭ꯔꯟꯇ ꯔꯦꯏꯁ꯫

• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ: ꯅꯍꯥꯛꯀꯤ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯇꯧꯕꯤꯌꯨ꯫ ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯁꯣꯟꯊꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯈꯣꯌꯕꯨ ꯂꯧꯊꯣꯛꯅꯕꯥ ꯃꯣꯃꯦꯟꯇꯝ ꯁꯤꯖꯤꯟꯅꯔꯣꯏꯗꯕꯅꯤ꯫ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯒꯤ ꯃꯁꯂꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯧ꯫ ꯅꯍꯥꯛꯀꯤ ꯂꯤꯐꯇꯀꯤ ꯃꯊꯛꯇꯥ ꯌꯧꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯃꯈꯣꯌꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯟꯊꯍꯜꯂꯨ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯥ ꯉꯃꯍꯅꯒꯅꯤ꯫
• ꯑꯆꯨꯝꯕꯥ ꯑꯔꯨꯝꯕꯥ: ꯆꯦꯂꯦꯟꯖ ꯑꯣꯏꯕꯥ ꯑꯗꯨꯕꯨ ꯃꯦꯅꯦꯖ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯗꯝꯕꯂꯁꯤꯡ ꯈꯜꯂꯨ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯐꯔꯝ ꯑꯗꯨ ꯁꯣꯀꯍꯜꯂꯒꯅꯤ꯫

ꯗꯝꯕꯜ ꯔꯤꯑꯦꯔ ꯂꯪꯖ ꯐ꯭ꯔꯟꯇ ꯔꯦꯏꯁ꯫ FAQs

Can beginners do the ꯗꯝꯕꯜ ꯔꯤꯑꯦꯔ ꯂꯪꯖ ꯐ꯭ꯔꯟꯇ ꯔꯦꯏꯁ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯗꯝꯕꯜ ꯔꯤꯑꯦꯔ ꯂꯪꯖ ꯐ꯭ꯔꯟꯇ ꯔꯦꯏꯁ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯂꯥꯏꯠ ꯑꯣꯕꯖꯦꯛꯇꯁꯤꯡꯗꯒꯤ ꯍꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯃꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯍꯧꯕꯗꯥ ꯂꯃꯖꯤꯡꯕꯤꯕꯥ ꯍꯥꯌꯕꯁꯤꯁꯨ ꯔꯦꯀꯃꯦꯟꯗ ꯇꯧꯏ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯗꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯇꯧꯔꯤꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯁꯤꯜꯂꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯗꯨ ꯄꯥꯡꯊꯣꯛꯂꯤꯉꯩꯗꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ (ꯅꯣꯔꯃꯦꯜ ꯃꯁꯜ ꯁꯣꯟꯊꯕꯒꯤ ꯃꯊꯛꯇꯥ) ꯂꯩꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯈꯨꯗꯛꯇꯥ ꯂꯦꯄꯀꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯑꯃꯗꯒꯤ ꯄꯥꯎꯇꯥꯛ ꯂꯧꯒꯗꯕꯅꯤ꯫

What are common variations of the ꯗꯝꯕꯜ ꯔꯤꯑꯦꯔ ꯂꯪꯖ ꯐ꯭ꯔꯟꯇ ꯔꯦꯏꯁ꯫?

• ꯗꯝꯕꯜ ꯔꯤꯑꯦꯔ ꯂꯪꯖ ꯑꯃꯁꯨꯡ ꯂꯦꯇꯔꯦꯜ ꯔꯦꯏꯁ: ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯃꯃꯥꯡꯗꯥ ꯋꯥꯡꯈꯠꯍꯅꯕꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯃꯈꯣꯌꯗꯨ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯈꯨꯎꯒꯤ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯅꯕꯥ ꯃꯥꯌꯀꯩꯗꯥ ꯋꯥꯡꯈꯠꯍꯅꯒꯗꯕꯅꯤ꯫
• ꯑꯣꯚꯔꯍꯦꯗ ꯄ꯭ꯔꯦꯁꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯗꯝꯕꯜ ꯔꯤꯑꯦꯔ ꯂꯪꯖ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯐ꯭ꯔꯟꯇ ꯔꯦꯏꯁ ꯑꯃꯥ ꯄꯥꯡꯊꯣꯀꯄꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯅꯍꯥꯛꯅꯥ ꯂꯪꯁꯀꯤ ꯃꯇꯨꯡꯗꯥ ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯑꯣꯚꯔꯍꯦꯗꯇꯥ ꯄ꯭ꯔꯦꯁ ꯇꯧꯗꯨꯅꯥ ꯈꯨꯠꯁꯥ ꯑꯃꯁꯨꯡ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ꯫
• ꯕꯥꯏꯁꯦꯞ ꯀꯔꯂꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯗꯝꯕꯜ ꯔꯤꯑꯦꯔ ꯂꯪꯖ: ꯂꯪꯁꯀꯤ ꯃꯇꯨꯡꯗꯥ, ꯈꯨꯠꯁꯥꯁꯤꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯅꯕꯥ ꯃꯃꯥꯡꯒꯤ ꯔꯦꯏꯁꯀꯤ ꯃꯍꯨꯠꯇꯥ ꯕꯥꯏꯁꯦꯞ ꯀꯔꯜ ꯑꯃꯥ ꯄꯥꯡꯊꯣꯀꯎ꯫
• ꯇ꯭ꯌꯨꯏꯁ꯭ꯠ ꯑꯃꯁꯨꯡ ꯐ꯭ꯔꯟꯇ ꯔꯦꯏꯁꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯗꯝꯕꯜ ꯔꯤꯑꯦꯔ ꯂꯪꯖ: ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯅꯕꯥ ꯐ꯭ꯔꯟꯇ ꯔꯦꯏꯖꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯪꯁꯀꯤ ꯃꯈꯥꯗꯥ ꯇ꯭ꯌꯨꯏꯁ꯭ꯠ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯜꯂꯨ꯫

What are good complementing exercises for the ꯗꯝꯕꯜ ꯔꯤꯑꯦꯔ ꯂꯪꯖ ꯐ꯭ꯔꯟꯇ ꯔꯦꯏꯁ꯫?

• ꯗꯝꯕꯜ ꯁꯣꯜꯗꯔ ꯄ꯭ꯔꯦꯁ: ꯗꯝꯕꯜ ꯁꯣꯜꯗꯔ ꯄ꯭ꯔꯦꯁ ꯑꯁꯤꯅꯥ ꯗꯦꯂꯇꯣꯏꯗꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯁꯛꯇꯤꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯃꯗꯨꯅꯥ ꯗꯝꯕꯜ ꯔꯤꯑꯦꯔ ꯂꯪꯖ ꯐ꯭ꯔꯟꯇ ꯔꯦꯏꯁꯀꯤ ꯐ꯭ꯔꯟꯇ ꯔꯦꯏꯁ ꯀꯝꯄꯣꯅꯦꯟꯇ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯐ꯭ꯔꯟꯇ ꯔꯦꯏꯁ ꯃꯨꯚꯃꯦꯟꯇꯀꯤ ꯃꯇꯃꯗꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯔꯝ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯊꯝꯅꯕꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯃꯔꯨ ꯑꯣꯏ꯫
• ꯗꯝꯕꯜ ꯗꯦꯗꯂꯤꯐꯠ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯗꯝꯕꯜ ꯔꯤꯑꯦꯔ ꯂꯪꯖ ꯐ꯭ꯔꯟꯇ ꯔꯦꯏꯁ ꯑꯁꯤ ꯍꯦꯃꯁ꯭ꯠꯔꯤꯡ, ꯒ꯭ꯂꯨꯠ, ꯑꯃꯁꯨꯡ ꯂꯣꯌꯔꯕꯥ ꯕꯦꯛ ꯑꯁꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯟꯗꯨꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯃꯈꯣꯌ ꯄꯨꯝꯅꯃꯛ ꯑꯁꯤ ꯂꯪꯖ ꯑꯃꯁꯨꯡ ꯔꯦꯏꯁ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫