ꯗꯝꯕꯜ ꯁꯤꯇꯦꯗ ꯂꯦꯇꯔꯦꯜ ꯔꯦꯏꯁ꯫

• Body Part: ꯆꯉꯩꯕ ꯁꯔꯦꯗꯩ9115.
• Equipment: ꯏ꯬ ꯂꯥꯢꯄꯂ꯮ि
• Primary Muscles: Deltoid Lateral
• Secondary Muscles: Deltoid Anterior, Serratus Anterior

Introduction to the ꯗꯝꯕꯜ ꯁꯤꯇꯦꯗ ꯂꯦꯇꯔꯦꯜ ꯔꯦꯏꯁ꯫

ꯗꯝꯕꯜ ꯁꯤꯇꯦꯗ ꯂꯦꯇꯔꯦꯜ ꯔꯦꯏꯁ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯈꯨꯎꯒꯤ ꯃꯁꯂꯁꯤꯡ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯂꯦꯇꯔꯦꯜ ꯑꯃꯁꯨꯡ ꯑꯦꯟꯇꯤꯔꯤꯑꯣꯔ ꯗꯦꯂꯇꯣꯏꯗꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯁ꯭ꯠꯔꯦꯡꯊ ꯇ꯭ꯔꯦꯅꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯑꯍꯣꯡꯕꯥ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ ꯐꯥꯑꯣꯕꯥ, ꯃꯈꯣꯌꯒꯤ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯃꯁꯂꯒꯤ ꯋꯥꯍꯟꯊꯣꯛ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯌꯦꯡꯂꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯆꯨꯝꯃꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯟꯗꯨꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯈꯨꯠꯁꯥꯒꯤ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ, ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯑꯄꯨꯅꯕꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯋꯔ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ, ꯃꯁꯤꯅꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯔꯦꯖꯤꯃꯦꯟ ꯑꯃꯍꯦꯛꯇꯗꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯍꯦꯅꯕꯥ ꯑꯃꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫

Performing the: A Step-by-Step Tutorial ꯗꯝꯕꯜ ꯁꯤꯇꯦꯗ ꯂꯦꯇꯔꯦꯜ ꯔꯦꯏꯁ꯫

• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯅꯥꯀꯂꯗꯥ ꯂꯩꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯈꯨꯠꯁꯥꯒꯤ ꯑꯁꯥꯡꯕꯥ ꯃꯐꯃꯗꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯈꯨꯎꯒꯤ ꯑꯋꯥꯡꯕꯗꯥ ꯌꯧꯔꯛꯠꯔꯤꯕꯐꯥꯎꯕꯥ ꯃꯈꯣꯌꯒꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯅꯥꯀꯜ ꯑꯃꯗꯥ ꯊꯝꯃꯨ꯫
• ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯃꯤꯀꯨꯞ ꯑꯃꯥ ꯂꯦꯄꯀꯅꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯍꯧꯒꯠꯂꯤꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯍꯟꯊꯍꯜꯂꯨ꯫
• ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯁꯤ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ, ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯀꯟꯠꯔꯣꯜ ꯑꯃꯁꯨꯡ ꯑꯐꯕꯥ ꯐꯔꯝ ꯑꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯊꯝꯃꯨ꯫

Tips for Performing ꯗꯝꯕꯜ ꯁꯤꯇꯦꯗ ꯂꯦꯇꯔꯦꯜ ꯔꯦꯏꯁ꯫

• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇ: ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯂꯧꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯃꯗꯨ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯇꯧ꯫ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯅꯥꯀꯂꯗꯥ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯃꯈꯣꯌꯗꯨ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯃꯈꯥꯗꯥ ꯊꯝꯃꯨ꯫ ꯑꯔꯨꯝꯕꯥ ꯌꯧꯗꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯈꯣꯌꯕꯨ ꯂꯧꯊꯣꯛꯅꯕꯥ ꯃꯣꯃꯦꯟꯇꯝ ꯁꯤꯖꯤꯟꯅꯔꯣꯏꯗꯕꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯁꯣꯀꯍꯜꯂꯣꯏ꯫
• ꯈꯨꯠꯁꯥꯁꯤꯡꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯨ: ꯗꯝꯕꯜ ꯁꯤꯇꯦꯗ ꯂꯦꯇꯔꯦꯜ ꯔꯦꯏꯁ ꯑꯁꯤꯅꯥ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡꯗꯥ ꯂꯩꯕꯥ ꯂꯦꯇꯔꯦꯜ ꯗꯦꯂꯇꯣꯏꯗꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯃꯩꯅꯥ ꯆꯥꯀꯄꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯅꯠꯠꯔꯒꯥ ꯈꯣꯡꯗꯥ ꯅꯠꯇꯅꯥ, ꯃꯁꯂꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯁꯣꯀꯍꯜꯂꯣꯏꯗꯕꯅꯤ ꯍꯥꯌꯕꯁꯤ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯖꯤꯅꯕꯤꯌꯨ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯏꯕꯥ ꯑꯃꯗꯤ ꯂꯧꯊꯣꯀꯄꯥ ꯑꯁꯤꯅꯤ꯫

ꯗꯝꯕꯜ ꯁꯤꯇꯦꯗ ꯂꯦꯇꯔꯦꯜ ꯔꯦꯏꯁ꯫ FAQs

Can beginners do the ꯗꯝꯕꯜ ꯁꯤꯇꯦꯗ ꯂꯦꯇꯔꯦꯜ ꯔꯦꯏꯁ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯁꯣꯏꯗꯅꯥ ꯗꯝꯕꯜ ꯁꯤꯇꯦꯗ ꯂꯦꯇꯔꯜ ꯔꯦꯏꯁ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯃꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯊꯣꯀꯄꯥ ꯌꯥꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯅꯁꯤꯡ ꯊꯤꯡꯅꯕꯥ ꯂꯥꯏꯠ ꯑꯣꯕꯖꯦꯛꯇꯁꯤꯡꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯇ꯭ꯔꯦꯅꯤꯡ ꯇꯧꯔꯤꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯄꯥꯡꯊꯣꯛꯂꯤ ꯍꯥꯌꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯍꯅꯕꯁꯨ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯃꯈꯣꯌꯅꯥ ꯍꯦꯟꯅꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫

What are common variations of the ꯗꯝꯕꯜ ꯁꯤꯇꯦꯗ ꯂꯦꯇꯔꯦꯜ ꯔꯦꯏꯁ꯫?

• ꯗꯝꯕꯜ ꯂꯦꯇꯔꯦꯜ ꯔꯦꯏꯁ ꯋꯤꯊ ꯑꯦ ꯇ꯭ꯌꯨꯏꯁ꯭ꯠ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯈꯨꯎꯒꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯃꯈꯥ ꯇꯥꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯅꯕꯥ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯔꯤꯁ꯭ꯠꯔꯀꯆꯔ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯜꯂꯤ꯫
• ꯕꯦꯟꯇ-ꯑꯣꯚꯔ ꯗꯝꯕꯜ ꯂꯦꯇꯔꯦꯜ ꯔꯦꯏꯁ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤ ꯕꯦꯟꯇ ꯑꯣꯚꯔ ꯑꯣꯏꯅꯥ ꯄꯥꯡꯊꯣꯀꯏ, ꯃꯁꯤꯅꯥ ꯁ꯭ꯇꯦꯟꯗꯔꯗ ꯂꯦꯇꯔꯦꯜ ꯔꯦꯏꯁꯇꯒꯤ ꯍꯦꯟꯅꯥ ꯔꯤꯑꯦꯔ ꯗꯦꯂꯇꯣꯏꯗꯁꯤꯡꯗꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ꯫
• ꯏꯅꯛꯂꯥꯏꯟ ꯕꯦꯟꯆꯇꯥ ꯗꯝꯕꯜ ꯂꯦꯇꯔꯦꯜ ꯔꯦꯏꯁ: ꯏꯅꯛꯂꯥꯏꯟ ꯕꯦꯟꯆ ꯑꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯗꯨꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯗꯦꯂꯇꯣꯏꯗꯁꯤꯡ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯑꯥꯏꯁꯣꯂꯦꯠ ꯇꯧꯕꯥ ꯌꯥꯏ꯫
• ꯋꯥꯟ-ꯑꯥꯔꯝ ꯗꯝꯕꯜ ꯂꯦꯇꯔꯦꯜ ꯔꯦꯏꯁ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤ ꯃꯇꯝ ꯑꯃꯗꯥ ꯑꯥꯔꯝ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯄꯥꯡꯊꯣꯀꯏ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯈꯨꯠꯁꯥ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯃꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯌꯥꯍꯜꯂꯤ꯫

What are good complementing exercises for the ꯗꯝꯕꯜ ꯁꯤꯇꯦꯗ ꯂꯦꯇꯔꯦꯜ ꯔꯦꯏꯁ꯫?

• ꯗꯝꯕꯜ ꯐ꯭ꯔꯟꯇ ꯔꯦꯏꯁ: ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯂꯦꯇꯔꯦꯜ ꯔꯦꯏꯁꯒꯨꯝꯅꯥ, ꯐ꯭ꯔꯟꯇ ꯔꯦꯏꯁ ꯑꯁꯤꯅꯥ ꯗꯦꯂꯇꯣꯏꯗꯁꯤꯡꯕꯨ ꯊꯕꯛ ꯇꯧꯏ, ꯑꯗꯨꯕꯨ ꯃꯁꯤꯅꯥ ꯑꯀꯛꯅꯅꯥ ꯈꯨꯎꯒꯤ ꯃꯃꯥꯡꯒꯤ ꯅꯠꯠꯔꯒꯥ ꯃꯃꯥꯡꯒꯤ ꯁꯔꯨꯛ ꯑꯗꯨꯗꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ, ꯃꯗꯨꯅꯥ ꯈꯨꯎꯒꯤ ꯃꯁꯂꯁꯤꯡꯒꯤ ꯕꯦꯂꯦꯟꯁ ꯑꯣꯏꯕꯥ ꯗꯤꯚꯦꯂꯄꯃꯦꯟꯇ ꯑꯃꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯜꯂꯤ꯫
• ꯗꯝꯕꯜ ꯁ꯭ꯔꯨꯒꯁꯤꯡ: ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯂꯦꯇꯔꯦꯜ ꯔꯦꯏꯁ ꯑꯁꯤꯅꯥ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯂꯦꯇꯔꯦꯜ ꯅꯠꯠꯔꯒꯥ ꯁꯥꯏꯗ ꯗꯦꯂꯇꯣꯏꯗꯁꯤꯡꯗꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯔꯕꯁꯨ, ꯗꯝꯕꯜ ꯁ꯭ꯔꯨꯒꯁꯤꯡꯅꯥ ꯃꯊꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯗꯥ ꯂꯩꯕꯥ ꯇ꯭ꯔꯦꯄꯦꯖꯤꯌꯁ ꯃꯁꯂꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯤ, ꯃꯁꯤꯅꯥ ꯈꯨꯎꯒꯤ ꯈꯣꯡꯖꯦꯜ ꯌꯥꯡꯅꯥ ꯆꯠꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ ꯑꯃꯁꯨꯡ ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯂꯦꯇꯔꯦꯜ ꯔꯦꯏꯁꯀꯤ ꯈꯨꯠꯁꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯒꯤ ꯏꯐꯦꯛꯇ ꯑꯗꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ꯫