ꯗꯝꯕꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯑꯥꯔꯅꯜꯗ ꯄ꯭ꯔꯦꯁ꯫

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

Introduction to the ꯗꯝꯕꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯑꯥꯔꯅꯜꯗ ꯄ꯭ꯔꯦꯁ꯫

ꯗꯝꯕꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯑꯥꯔꯅꯜꯗ ꯄ꯭ꯔꯦꯁ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯈꯨꯠꯁꯥꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯑꯗꯨꯕꯨ ꯃꯁꯤꯅꯥ ꯆꯦꯁ꯭ꯠ ꯑꯃꯁꯨꯡ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁꯄꯨꯁꯨ ꯊꯕꯛ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯃꯁꯜ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯄꯥꯉ꯭ꯒꯜ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯀꯁꯤꯡꯒꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯐꯖꯅꯥ ꯃꯣꯗꯤꯐꯥꯏ ꯇꯧꯕꯥ ꯌꯥꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯍꯧꯔꯛꯂꯤꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯍꯣꯡꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯕꯥ ꯑꯅꯤꯃꯛꯀꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯩ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯥ ꯄꯥꯝꯂꯕꯁꯨ ꯃꯁꯤꯅꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯍꯅꯕꯥ, ꯃꯁꯂꯒꯤ ꯗꯤꯐꯤꯅꯤꯁꯟ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯝꯕꯁꯤꯅꯤ꯫

Performing the: A Step-by-Step Tutorial ꯗꯝꯕꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯑꯥꯔꯅꯜꯗ ꯄ꯭ꯔꯦꯁ꯫

• ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯆꯦꯠꯁꯤꯜꯂꯛꯠꯔꯤꯕꯐꯥꯎꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯂꯧꯊꯣꯛꯂꯒꯥ ꯃꯈꯣꯌꯗꯨ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯌꯦꯡꯁꯤꯜꯂꯨ꯫
• ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯁꯦꯀꯦꯟꯗ ꯑꯃꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯂꯦꯄꯀꯅꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯥ ꯃꯥꯟꯅꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯅꯍꯟꯗꯨꯅꯥ ꯍꯧꯔꯀꯄꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯟꯊꯍꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯄꯥꯏꯅꯦꯜ ꯀꯣꯔꯗ ꯑꯗꯨ ꯉꯥꯀꯊꯣꯛꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯀꯣꯔ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯦꯛ ꯑꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯑꯦꯕꯁꯁꯤꯡ ꯑꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ꯫
• ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯣꯁꯟ ꯑꯃꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯗꯝꯕꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯑꯥꯔꯅꯜꯗ ꯄ꯭ꯔꯦꯁ꯫

• ꯀꯟꯠꯔꯣꯜ ꯑꯃꯁꯨꯡ ꯄꯦꯁ: ꯃꯨꯚꯃꯦꯟꯇ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯗꯝꯕꯂꯁꯤꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯗꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯄꯥꯌꯈꯠꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯔꯨꯝꯕꯥ ꯂꯧꯊꯣꯀꯄꯗꯥ ꯃꯣꯃꯦꯟꯇꯝ ꯁꯤꯖꯤꯟꯅꯔꯣꯏꯗꯕꯅꯤ꯫ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯗꯝꯕꯂꯁꯤꯡ ꯑꯗꯨ ꯄ꯭ꯔꯦꯁꯔ ꯑꯃꯁꯨꯡ ꯔꯣꯇꯦꯠ ꯇꯧꯅꯕꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯣꯁꯟ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯧ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯅꯒꯅꯤ꯫
• ꯑꯔꯨꯝꯕꯥ ꯈꯅꯕꯒꯤ ꯃꯑꯣꯡ: ꯆꯦꯂꯦꯟꯖ ꯑꯣꯏꯕꯥ ꯑꯗꯨꯕꯨ ꯃꯦꯅꯦꯖ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯥ ꯈꯜꯂꯨ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯃꯁꯤꯅꯥ ꯐꯔꯝ ꯐꯠꯇꯕꯥ ꯑꯃꯁꯨꯡ ꯄꯣꯇꯦꯟꯁꯤꯑꯦꯜ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤꯒꯤ ꯑꯣꯟꯅ-ꯇꯩꯅꯕꯗꯥ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯑꯣꯏꯔꯕꯗꯤ꯫

ꯗꯝꯕꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯑꯥꯔꯅꯜꯗ ꯄ꯭ꯔꯦꯁ꯫ FAQs

Can beginners do the ꯗꯝꯕꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯑꯥꯔꯅꯜꯗ ꯄ꯭ꯔꯦꯁ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯗꯝꯕꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯑꯥꯔꯅꯜꯗ ꯄ꯭ꯔꯦꯁꯀꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯔꯝ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯂꯥꯏꯠ ꯑꯣꯕꯖꯦꯛꯇꯁꯤꯡꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯇꯧꯔꯤꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯛꯅꯕꯥ ꯄꯔꯁꯣꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯐꯤꯠꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯑꯃꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯑꯆꯨꯝꯕꯥ ꯐꯣꯔꯝ ꯑꯗꯨ ꯎꯠꯄꯥ ꯍꯥꯌꯕꯁꯤꯁꯨ ꯔꯤꯀꯃꯦꯟꯗ ꯇꯧꯏ꯫

What are common variations of the ꯗꯝꯕꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯑꯥꯔꯅꯜꯗ ꯄ꯭ꯔꯦꯁ꯫?

• ꯁꯤꯉ꯭ꯒꯜ ꯑꯥꯔꯝ ꯑꯥꯔꯅꯜꯗ ꯄ꯭ꯔꯦꯁ: ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯗꯝꯕꯜ ꯑꯅꯤ ꯂꯧꯊꯣꯀꯄꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯇꯝ ꯑꯃꯗꯥ ꯑꯥꯔꯝ ꯑꯃꯥ ꯄꯥꯡꯊꯣꯀꯏ, ꯃꯁꯤꯅꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤ ꯈꯨꯠꯁꯥꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯥꯔꯅꯜꯗ ꯄ꯭ꯔꯦꯁ: ꯗꯝꯕꯂꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯕꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯅꯍꯥꯛꯅꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯩ꯫ ꯃꯁꯤꯅꯥ ꯇꯣꯉꯥꯅꯕꯥ ꯃꯈꯂꯒꯤ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯑꯃꯥ ꯄꯤꯕꯥ ꯉꯃꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫
• ꯏꯅꯛꯂꯥꯏꯟ ꯕꯦꯟꯆ ꯑꯥꯔꯅꯜꯗ ꯄ꯭ꯔꯦꯁ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤ ꯏꯅꯛꯂꯥꯏꯟ ꯕꯦꯟꯆ ꯑꯃꯗꯥ ꯄꯥꯡꯊꯣꯀꯏ꯫ ꯏꯅꯛꯂꯥꯏꯟ ꯑꯁꯤꯅꯥ ꯄ꯭ꯔꯦꯁꯀꯤ ꯑꯦꯉ꯭ꯒꯜ ꯑꯗꯨ ꯍꯣꯡꯗꯣꯀꯏ, ꯃꯁꯤꯅꯥ ꯁꯣꯔꯣꯛ ꯃꯁꯂꯁꯤꯡꯒꯤ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯃꯐꯃꯁꯤꯡꯗꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ꯫
• ꯀꯦꯇꯂꯕꯦꯂꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯥꯔꯅꯜꯗ ꯄ꯭ꯔꯦꯁ: ꯗꯝꯕꯂꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯕꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯅꯍꯥꯛꯅꯥ ꯀꯦꯇꯂꯕꯦꯂꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯩ꯫ ꯀꯦꯇꯂꯕꯦꯂꯁꯤꯡꯒꯤ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯌꯦꯟꯊꯣꯀꯄꯅꯥ ꯑꯈꯟꯅꯕꯥ ꯁꯤꯡꯅꯕꯥ ꯑꯃꯥ ꯄꯤꯕꯥ ꯉꯝꯃꯤ ꯑꯃꯁꯨꯡ ꯃꯁꯂꯁꯤꯡꯕꯨ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯥ ꯉꯝꯃꯤ꯫

What are good complementing exercises for the ꯗꯝꯕꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯑꯥꯔꯅꯜꯗ ꯄ꯭ꯔꯦꯁ꯫?

• ꯑꯣꯚꯔꯍꯦꯗ ꯗꯝꯕꯜ ꯇ꯭ꯔꯥꯏꯁꯦꯞ ꯑꯦꯛꯁꯇꯦꯟꯁꯅꯁꯤꯡꯅꯥ ꯑꯥꯔꯅꯜꯗ ꯄ꯭ꯔꯦꯁꯇꯥ ꯁꯤꯖꯤꯟꯅꯔꯤꯕꯥ ꯁꯦꯀꯦꯟꯗꯔꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯣꯏꯔꯤꯕꯥ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁꯁꯤꯡ ꯑꯁꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯟꯗꯨꯅꯥ ꯑꯥꯔꯅꯜꯗ ꯄ꯭ꯔꯦꯁꯀꯤ ꯃꯄꯨꯡ ꯑꯣꯏꯕꯥ ꯁꯔꯨꯛ ꯑꯃꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯄꯨꯅꯕꯥ ꯂꯤꯐꯇꯤꯡ ꯄꯥꯋꯔ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫
• ꯕꯥꯔꯕꯦꯜ ꯑꯞꯔꯥꯏꯠ ꯔꯣꯁꯤꯡ ꯑꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯑꯐꯕꯥ ꯀꯝꯄꯂꯤꯃꯦꯟꯇ ꯑꯃꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯈꯨꯠꯁꯥ ꯑꯃꯁꯨꯡ ꯃꯊꯛ ꯊꯪꯕꯥ ꯃꯁꯜ ꯑꯅꯤꯃꯛꯇꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯄꯨꯅꯕꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯄꯣꯁ꯭ꯇꯨꯔ ꯐꯒꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯑꯥꯔꯅꯜꯗ ꯄ꯭ꯔꯦꯁ ꯑꯁꯤ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯅꯥ ꯑꯃꯁꯨꯡ ꯁꯥꯐꯅꯥ ꯄꯥꯡꯊꯣꯛꯅꯕꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫