ꯍꯨꯛ ꯀꯤꯛ ꯀꯤꯀꯕꯣꯛꯁꯤꯡ ꯇꯧꯕꯥ꯫

• Body Part: Haanbaakeyuyituplyometricskeyayaa.
• Equipment: ꯂꯨꯗ ꯔꯨꯞ: ꯍꯣꯝꯕꯤ ꯔꯨꯁ ꯐꯨꯔꯨꯟ.

Introduction to the ꯍꯨꯛ ꯀꯤꯛ ꯀꯤꯀꯕꯣꯛꯁꯤꯡ ꯇꯧꯕꯥ꯫

ꯍꯨꯛ ꯀꯤꯛ ꯀꯤꯀꯕꯣꯛꯁꯤꯡ ꯑꯁꯤ ꯃꯁꯤꯡ ꯌꯥꯝꯂꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯑꯃꯁꯨꯡ ꯄꯥꯋꯔꯐꯨꯜ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯄꯥꯉ꯭ꯒꯜ, ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯀꯥꯔꯗꯤꯑꯣ ꯐꯤꯠꯅꯦꯁ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯍꯥꯏ-ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯊꯤꯔꯤꯕꯥ ꯃꯤꯑꯣꯏ ꯈꯨꯗꯤꯡꯃꯛꯀꯤꯗꯃꯛ ꯆꯨꯝꯃꯤ, ꯍꯧꯔꯀꯄꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯑꯦꯗꯚꯥꯟꯁ ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯖꯕꯁꯤꯡ ꯐꯥꯑꯣꯕꯥ, ꯃꯔꯃꯗꯤ ꯃꯁꯤ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯀꯁꯤꯡꯒꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯃꯣꯗꯤꯐꯥꯏ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯐꯤꯠꯅꯦꯁ ꯐꯒꯠꯍꯟꯅꯕꯥ, ꯁꯦꯜꯐ-ꯗꯤꯐꯦꯟꯁ ꯇꯦꯛꯅꯤꯀꯁꯤꯡ ꯇꯝꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯦꯟꯇꯦꯜ ꯐꯣꯀꯁ ꯑꯃꯁꯨꯡ ꯗꯤꯁꯤꯞꯂꯤꯟ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯗꯥ ꯁꯔꯨꯛ ꯌꯥꯕꯥ ꯄꯥꯝꯂꯒꯅꯤ꯫

Performing the: A Step-by-Step Tutorial ꯍꯨꯛ ꯀꯤꯛ ꯀꯤꯀꯕꯣꯛꯁꯤꯡ ꯇꯧꯕꯥ꯫

• ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯒꯤ ꯈꯣꯡꯗꯥ ꯄꯤꯚꯠ ꯇꯧ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯃꯁꯨꯡ ꯇꯣꯔꯁꯣ ꯑꯗꯨ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯃꯇꯨꯡꯒꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯇꯥꯔꯒꯦꯠ ꯑꯗꯨꯒꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯕꯦꯛ ꯂꯦꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯗꯨ ꯗꯤꯒ꯭ꯔꯤ 90ꯒꯤ ꯑꯦꯉ꯭ꯒꯜ ꯑꯃꯗꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯇꯨꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯒꯅꯤ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯍꯨꯀꯤꯡ ꯃꯣꯁꯟ ꯑꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯇꯥꯔꯒꯦꯠ ꯑꯗꯨ ꯁꯣꯀꯍꯟꯅꯕꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯃꯨ꯫
• ꯁ꯭ꯠꯔꯥꯏꯛ ꯇꯧꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯃꯗꯨꯒꯤ ꯑꯍꯥꯅꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯂꯥꯀꯎ ꯑꯃꯁꯨꯡ ꯃꯊꯪꯒꯤ ꯈꯣꯡꯊꯥꯡ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯁꯦꯝ-ꯁꯥꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯧꯔꯀꯐꯝ ꯑꯗꯨꯗꯥ ꯍꯜꯂꯀꯎ꯫

Tips for Performing ꯍꯨꯛ ꯀꯤꯛ ꯀꯤꯀꯕꯣꯛꯁꯤꯡ ꯇꯧꯕꯥ꯫

• ꯍꯤꯞ ꯔꯣꯇꯦꯁꯟ: ꯃꯥꯌꯄꯥꯛꯅꯥ ꯍꯨꯛ ꯀꯤꯛ ꯑꯃꯒꯤꯗꯃꯛ, ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯃꯗꯨ ꯑꯦꯛꯁꯦꯁꯤꯕꯜ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯗꯨ ꯀꯤꯛ ꯑꯗꯨꯒꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯆꯠꯂꯨ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯤꯛ ꯑꯗꯨꯗꯥ ꯍꯦꯟꯅꯥ ꯄꯥꯋꯔ ꯄꯤꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯕꯦꯂꯦꯟꯁ ꯑꯗꯨ ꯊꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯈꯣꯡ ꯑꯗꯨ ꯀꯤꯛ ꯑꯗꯨ ꯄꯤꯕꯈꯛꯇꯗꯥ ꯁꯤꯖꯤꯟꯅꯕꯅꯤ, ꯃꯗꯨꯅꯥ ꯁꯣꯀꯍꯜꯂꯕꯥ ꯑꯃꯁꯨꯡ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯗꯕꯥ ꯁ꯭ꯠꯔꯥꯏꯛ ꯑꯃꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ (leg extension): ꯍꯨꯛ ꯀꯤꯛ ꯑꯗꯨ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯀꯟꯇꯦꯛꯇꯀꯤ ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯑꯦꯛꯁꯇꯦꯟꯁꯟ ꯇꯧꯒꯗꯕꯅꯤ꯫ ꯀꯤꯛ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯂꯥꯀꯁꯤꯟꯗꯨꯅꯥ ꯍꯧꯒꯗꯕꯅꯤ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯍꯨꯏꯒꯤ ꯃꯑꯣꯡ ꯑꯃꯗꯥ ꯍꯨꯏꯞ ꯇꯧꯒꯗꯕꯅꯤ꯫ ꯑꯃ

ꯍꯨꯛ ꯀꯤꯛ ꯀꯤꯀꯕꯣꯛꯁꯤꯡ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯍꯨꯛ ꯀꯤꯛ ꯀꯤꯀꯕꯣꯛꯁꯤꯡ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯀꯤꯀꯕꯣꯛꯁꯤꯡꯗꯥ ꯍꯨꯛ ꯀꯤꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯁꯤ ꯍꯦꯟꯅꯥ ꯆꯥꯎꯈꯠꯄꯥ ꯈꯣꯉꯊꯥꯡ ꯑꯃꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯥꯁ꯭ꯇꯔ ꯇꯧꯅꯕꯒꯤꯗꯃꯛꯇꯥ ꯄ꯭ꯔꯦꯛꯇꯤꯁ ꯈꯔꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯌꯥꯏ ꯍꯥꯌꯕꯁꯤ ꯈꯉꯖꯤꯅꯕꯥ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯒꯗꯕꯅꯤ, ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯐꯔꯝ ꯑꯃꯁꯨꯡ ꯇꯦꯛꯅꯤꯀꯇꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯃꯒꯗꯕꯅꯤ꯫ ꯇ꯭ꯔꯦꯟ ꯇꯧꯔꯕꯥ ꯄ꯭ꯔꯣꯐꯦꯁ꯭ꯅꯦꯜ ꯅꯠꯠꯔꯒꯥ ꯏꯟꯁꯠꯔꯛꯇꯔ ꯑꯃꯒꯤ ꯌꯦꯡꯁꯤꯅꯕꯒꯤ ꯃꯈꯥꯗꯥ ꯈꯣꯉꯊꯥꯡ ꯑꯁꯤ ꯇꯝꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯄ꯭ꯔꯦꯛꯇꯤꯁ ꯇꯧꯕꯁꯨ ꯇꯀꯁꯤꯜꯂꯤ꯫

What are common variations of the ꯍꯨꯛ ꯀꯤꯛ ꯀꯤꯀꯕꯣꯛꯁꯤꯡ ꯇꯧꯕꯥ꯫?

• ꯖꯝꯄꯤꯡ ꯍꯨꯛ ꯀꯤꯛ ꯑꯁꯤ ꯂꯤꯞ ꯑꯃꯥ ꯌꯥꯑꯣꯏ, ꯃꯁꯤꯅꯥ ꯄꯥꯋꯔ ꯍꯦꯅꯒꯠꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯀꯤꯛ ꯑꯗꯨꯒꯤ ꯑꯋꯥꯡꯕꯥꯁꯨ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯔꯤꯚꯥꯔꯁ ꯍꯨꯛ ꯀꯤꯛ ꯑꯁꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯑꯇꯣꯞꯄꯥ ꯃꯥꯌꯀꯩꯗꯥ ꯑꯣꯟꯊꯣꯛꯇꯨꯅꯥ ꯄꯥꯡꯊꯣꯀꯏ, ꯃꯁꯤꯅꯥ ꯑꯉꯀꯄꯥ ꯈꯣꯡꯊꯥꯡ ꯑꯃꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫
• ꯂꯣ ꯍꯨꯛ ꯀꯤꯛ ꯑꯁꯤꯅꯥ ꯑꯄꯣꯀꯄꯥ ꯑꯗꯨꯒꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ, ꯈꯨꯎ ꯅꯠꯠꯔꯒꯥ ꯈꯣꯡꯎꯄꯒꯨꯝꯅꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯃꯁꯤ ꯑꯈꯟꯅꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫
• ꯗꯕꯜ ꯍꯨꯛ ꯀꯤꯛ ꯑꯁꯤꯅꯥ ꯊꯪꯟ-ꯊꯪꯅꯅꯥ ꯍꯨꯛ ꯀꯤꯛ ꯑꯅꯤ ꯌꯥꯑꯣꯏ, ꯃꯍꯧꯁꯥꯅꯥ ꯑꯃꯅꯥ ꯑꯋꯥꯡꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯃꯅꯥ ꯅꯦꯝꯕꯥ, ꯃꯗꯨꯅꯥ ꯑꯄꯣꯀꯄꯥ ꯑꯗꯨꯕꯨ ꯋꯥꯈꯜ ꯇꯥꯍꯟꯗꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯁꯣꯀꯍꯜꯂꯤ꯫

What are good complementing exercises for the ꯍꯨꯛ ꯀꯤꯛ ꯀꯤꯀꯕꯣꯛꯁꯤꯡ ꯇꯧꯕꯥ꯫?

• ꯐ꯭ꯔꯟꯇ ꯀꯤꯛ ꯗ꯭ꯔꯥꯏꯜ ꯑꯁꯤ ꯍꯨꯛ ꯀꯤꯛ ꯀꯤꯀꯕꯣꯛꯁꯤꯡꯒꯤ ꯃꯄꯨꯡ ꯑꯣꯏꯕꯥ ꯑꯇꯣꯞꯄꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯀꯣꯔꯗꯥ ꯂꯩꯕꯥ ꯃꯁꯂꯁꯤꯡ ꯁꯦꯃꯒꯠꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ ꯃꯗꯨꯗꯤ ꯃꯁꯤꯅꯥ ꯍꯨꯛ ꯀꯤꯛ ꯑꯃꯥ ꯄꯥꯡꯊꯣꯀꯄꯗꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫
• ꯁꯦꯗꯣꯡ ꯕꯣꯛꯁꯤꯡ ꯑꯁꯤ ꯍꯨꯛ ꯀꯤꯛ ꯀꯤꯀꯕꯣꯛꯁꯤꯡꯒꯤꯗꯃꯛꯇꯁꯨ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯄꯨꯅꯕꯥ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ, ꯃꯇꯝ, ꯑꯃꯁꯨꯡ ꯇꯦꯛꯅꯤꯛ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯁꯤ ꯄꯨꯝꯅꯃꯛ ꯑꯁꯤ ꯍꯨꯛ ꯀꯤꯀꯒꯨꯝꯕꯥ ꯀꯝꯞꯂꯦꯛꯁ ꯃꯨꯚꯁꯤꯡ ꯑꯦꯛꯁꯦꯁꯤꯕꯜ ꯇꯧꯕꯗꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨ ꯑꯣꯏ꯫