ꯏ.ꯖꯦ.-ꯕꯥꯔ ꯑꯞ-ꯗꯥꯎꯟ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯇꯧꯕꯥ꯫

• Body Part: ꯆꯤ ꯆꯤꯡꯗ
• Equipment: mni-Mtei translation: ᐁᑮ ᐸᑲᒥ ᐗᐊᑯ
• Primary Muscles: Deltoid Anterior, Obliques

Introduction to the ꯏ.ꯖꯦ.-ꯕꯥꯔ ꯑꯞ-ꯗꯥꯎꯟ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯇꯧꯕꯥ꯫

ꯏ.ꯖꯦ.-ꯕꯥꯔ ꯑꯞ-ꯗꯥꯎꯟ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯕꯥꯏꯁꯦꯄꯁ, ꯐꯣꯔꯑꯥꯔꯝ ꯑꯃꯁꯨꯡ ꯁꯣꯜꯗꯔ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯁꯛꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯑꯥꯔꯝ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯃꯁꯨꯡ ꯃꯁꯜ ꯇꯣꯟ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯍꯧꯔꯛꯂꯤꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯦꯗꯚꯥꯟꯁ ꯐꯤꯠꯅꯦꯁ ꯏꯊꯨꯁꯤꯌꯥꯁ꯭ꯠ ꯑꯅꯤꯃꯛꯀꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯩ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯤꯐꯇꯤꯡ ꯀꯦꯄꯦꯕꯤꯂꯤꯇꯤꯁꯤꯡ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ, ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯍꯦꯟꯅꯥ ꯁꯦꯡꯂꯕꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯑꯣꯡ ꯃꯇꯧ ꯑꯃꯥ ꯁꯦꯃꯒꯠꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫

Performing the: A Step-by-Step Tutorial ꯏ.ꯖꯦ.-ꯕꯥꯔ ꯑꯞ-ꯗꯥꯎꯟ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯇꯧꯕꯥ꯫

• ꯕꯥꯔ ꯑꯗꯨ ꯆꯦꯁ꯭ꯠ ꯍꯥꯏꯠ ꯑꯣꯏꯅꯥ ꯋꯥꯡꯈꯠꯍꯅꯒꯗꯕꯅꯤ, ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯥ ꯅꯛꯅꯅꯥ ꯊꯃꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯒꯗꯕꯅꯤ꯫
• ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ ꯕꯥꯔ ꯑꯗꯨ ꯑꯔꯣꯏꯕꯥ ꯃꯐꯃꯗꯥ ꯍꯨꯟꯗꯣꯀꯎ꯫
• ꯕꯥꯔ ꯑꯗꯨ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯁꯦꯟꯇꯔꯗꯥ ꯍꯟꯖꯤꯅꯍꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯃꯗꯨ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯑꯣꯟꯊꯣꯀꯎ꯫
• ꯕꯥꯔ ꯑꯗꯨ ꯍꯧꯒꯠꯂꯤꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯍꯟꯊꯍꯜꯂꯨ꯫ ꯅꯍꯥꯛꯅꯥ ꯄꯥꯝꯂꯤꯕꯥ ꯔꯤꯄꯤꯇꯦꯁꯅꯒꯤ ꯃꯁꯤꯡ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯁ꯭ꯇꯦꯄꯁꯤꯡ ꯑꯁꯤ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯏ.ꯖꯦ.-ꯕꯥꯔ ꯑꯞ-ꯗꯥꯎꯟ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯇꯧꯕꯥ꯫

• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ: ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯆꯠꯄꯥ ꯌꯥꯔꯣꯏꯗꯕꯅꯤ꯫ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯅꯍꯥꯛꯅꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯔꯤꯕꯥ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯃꯗꯨꯅꯥ, ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯕꯥꯔ ꯑꯗꯨ ꯇꯩꯁꯤꯜꯂꯨ꯫ ꯈꯣꯡꯖꯦꯜ ꯌꯥꯡꯅꯥ, ꯀꯟꯠꯔꯣꯜ ꯇꯧꯗꯕꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯕꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯏꯐꯦꯛꯇ ꯍꯟꯊꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯑꯍꯦꯅꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯁꯤꯖꯤꯟꯅꯒꯅꯨ: ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯁꯤꯖꯤꯟꯅꯕꯅꯤ, ꯃꯗꯨꯅꯥ ꯐꯔꯝ ꯑꯗꯨ ꯁꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯍꯦꯟꯅꯥ ꯂꯨꯝꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫
• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ: ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯊꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯗꯨꯅꯥ ꯊꯝꯃꯨ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡꯕꯨ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯗꯁꯨ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫
• ꯑꯣꯚꯔꯑꯦꯛꯁꯇꯦꯟꯁꯟ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ: ꯏ.ꯖꯦ.-ꯕꯥꯔ ꯑꯗꯨ ꯂꯧꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯊꯤꯡꯖꯤꯜꯂꯨ꯫

ꯏ.ꯖꯦ.-ꯕꯥꯔ ꯑꯞ-ꯗꯥꯎꯟ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯏ.ꯖꯦ.-ꯕꯥꯔ ꯑꯞ-ꯗꯥꯎꯟ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯏ.ꯖꯦ.-ꯕꯥꯔ ꯑꯞ-ꯗꯥꯎꯟ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯅꯨꯡꯉꯥꯏꯕꯥ ꯑꯃꯁꯨꯡ ꯂꯧꯊꯣꯀꯄꯥ ꯌꯥꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯤꯡꯅꯕꯒꯤꯗꯃꯛ ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯁꯨꯡ ꯇꯦꯛꯅꯤꯛ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯍꯥꯅꯕꯗꯥ ꯊꯧꯑꯣꯡ ꯑꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯂꯃꯖꯤꯡꯅꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯇ꯭ꯔꯦꯅꯤꯡ ꯇꯧꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯄꯔꯤꯌꯦꯟꯁ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯥ ꯂꯩꯍꯅꯕꯁꯨ ꯇꯀꯁꯤꯜꯂꯤ꯫

What are common variations of the ꯏ.ꯖꯦ.-ꯕꯥꯔ ꯑꯞ-ꯗꯥꯎꯟ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯇꯧꯕꯥ꯫?

• ꯁꯤꯇꯦꯗ ꯏ.ꯖꯦ.-ꯕꯥꯔ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯑꯁꯤ ꯕꯦꯟꯆ ꯑꯃꯗꯥ ꯐꯃꯗꯨꯅꯥ ꯄꯥꯡꯊꯣꯀꯏ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯃꯁꯨꯡ ꯐꯣꯔꯑꯥꯔꯃꯁꯤꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯂꯤ꯫
• ꯏꯅꯛꯂꯥꯏꯟ ꯏ.ꯖꯦ.-ꯕꯥꯔ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯑꯁꯤ ꯏꯅꯛꯂꯥꯏꯟ ꯕꯦꯟꯆ ꯑꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ, ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡꯗꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯅꯕꯥ ꯕꯥꯔ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯑꯃꯁꯨꯡ ꯃꯈꯥꯗꯥ ꯇꯩꯁꯤꯅꯕꯥ ꯌꯥꯎꯏ꯫
• ꯁꯨꯄꯥꯏꯟ ꯏ.ꯖꯦ.-ꯕꯥꯔ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯔꯤꯉꯩꯗꯥ ꯄꯥꯡꯊꯣꯀꯏ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯥꯏꯁꯦꯞ ꯑꯃꯁꯨꯡ ꯐꯣꯔꯑꯥꯔꯝ ꯋꯥꯔꯀꯑꯥꯎꯇꯀꯤꯗꯃꯛꯇꯥ ꯇꯣꯉꯥꯅꯕꯥ ꯑꯦꯉ꯭ꯒꯜ ꯑꯃꯥ ꯄꯤ꯫
• ꯔꯤꯚꯥꯔꯁ ꯒ꯭ꯔꯤꯞ ꯏ.ꯖꯦ.-ꯕꯥꯔ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯃꯈꯥꯗꯥ ꯌꯦꯡꯗꯨꯅꯥ ꯕꯥꯔ ꯑꯗꯨ ꯊꯃꯖꯤꯅꯕꯅꯤ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯑꯃꯁꯨꯡ ꯐꯣꯔꯑꯥꯔꯃꯁꯤꯡꯗꯥ ꯊꯕꯛ ꯇꯧꯕꯗꯥ ꯑꯀꯅꯕꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯂꯤ꯫

What are good complementing exercises for the ꯏ.ꯖꯦ.-ꯕꯥꯔ ꯑꯞ-ꯗꯥꯎꯟ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯇꯧꯕꯥ꯫?

• ꯇ꯭ꯔꯥꯏꯁꯦꯞ ꯗꯤꯄꯁ: ꯇ꯭ꯔꯥꯏꯁꯦꯞ ꯗꯤꯄꯁꯅꯥ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯕ꯭ꯔꯦꯀꯤ ꯃꯁꯂꯗꯥ ꯊꯕꯛ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯑꯥꯔꯝ ꯑꯦꯛꯁꯇꯦꯟꯁꯅꯒꯤ ꯗꯥꯌꯠꯕ ꯂꯧꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯏ.ꯖꯦ.-ꯕꯥꯔ ꯑꯞ-ꯗꯥꯎꯟ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯈꯨꯠꯁꯥꯗꯥ ꯂꯩꯔꯤꯕꯥ ꯑꯔꯣꯅꯕꯥ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯊꯕꯛ ꯇꯧꯗꯨꯅꯥ, ꯕꯦꯂꯦꯟꯁ ꯑꯣꯏꯕꯥ ꯃꯁꯂꯁꯤꯡ ꯁꯦꯃꯒꯠꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯔꯤꯁ꯭ꯠ ꯀꯔꯂꯁꯤꯡ: ꯔꯤꯁ꯭ꯠ ꯀꯔꯂꯁꯤꯡꯅꯥ ꯐꯣꯔꯑꯥꯔꯝ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯃꯈꯣꯌꯅꯥ ꯏ.ꯖꯦ.-ꯕꯥꯔ ꯑꯞ-ꯗꯥꯎꯟ ꯇ꯭ꯕꯤꯁ꯭ꯇꯀꯤ ꯇ꯭ꯌꯨꯏꯁ꯭ꯇꯤꯡ ꯃꯣꯁꯟꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯃꯁꯂꯁꯤꯡ ꯑꯁꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯒ꯭ꯔꯤꯄꯀꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯏ.ꯖꯦ.-ꯕꯥꯔ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡꯒꯤ ꯏꯐꯦꯛꯇꯤꯕꯅꯦꯁ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫