ꯍꯨꯛ ꯀꯤꯛ ꯀꯤꯀꯕꯣꯛꯁꯤꯡ ꯇꯧꯕꯥ꯫

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

Introduction to the ꯍꯨꯛ ꯀꯤꯛ ꯀꯤꯀꯕꯣꯛꯁꯤꯡ ꯇꯧꯕꯥ꯫

ꯍꯨꯛ ꯀꯤꯛ ꯀꯤꯀꯕꯣꯛꯁꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯁꯛꯇꯤ ꯂꯩꯕꯥ, ꯗꯥꯏꯅꯥꯃꯤꯛ ꯑꯣꯏꯕꯥ ꯈꯣꯉꯊꯥꯡ ꯑꯃꯅꯤ ꯃꯁꯤꯅꯥ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡ ꯑꯃꯁꯨꯡ ꯀꯣꯔꯗꯥ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ, ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯑꯃꯁꯨꯡ ꯄꯥꯉ꯭ꯒꯜ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯃꯥꯔꯁꯜ ꯑꯥꯔꯠ, ꯀꯤꯀꯕꯣꯛꯁꯤꯡ, ꯅꯠꯠꯔꯒꯥ ꯑꯄꯨꯅꯕꯥ ꯐꯤꯖꯤꯀꯦꯜ ꯐꯤꯠꯅꯦꯁꯇꯥ ꯌꯥꯝꯅꯥ ꯊꯋꯥꯏ ꯌꯥꯑꯣꯕꯥ ꯏꯟꯇꯔꯃꯤꯗꯤꯌꯦꯠꯇꯒꯤ ꯑꯦꯗꯚꯥꯟꯁ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛꯀꯤ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯆꯨꯝꯃꯤ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯑꯦꯖꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯟꯅꯕꯥ, ꯑꯄꯨꯅꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯁꯦꯜꯐ-ꯗꯤꯐꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯐꯤꯖꯤꯀꯦꯜ ꯀꯟꯗꯤꯁꯅꯒꯥ ꯄꯨꯅꯁꯤꯟꯅꯅꯕꯥ ꯁ꯭ꯀꯤꯜ ꯑꯃꯥ ꯇꯝꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯗꯥ ꯁꯔꯨꯛ ꯌꯥꯕꯥ ꯄꯥꯝꯂꯒꯅꯤ꯫

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

• ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯄꯤꯚꯠ ꯇꯧ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯑꯔꯥꯞꯄꯥ ꯃꯐꯃꯗꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯍꯤꯄꯐꯝ (hip level) ꯐꯥꯎꯕꯥ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯍꯨꯀꯤꯡ ꯃꯣꯁꯟ ꯑꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁꯣꯛꯅ-ꯁꯝꯅꯍꯟꯅꯕꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯎ꯫
• ꯀꯤꯛ ꯑꯗꯨ ꯁꯦꯝꯂꯕꯥ ꯃꯇꯨꯡꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯂꯧꯊꯣꯀꯎ, ꯃꯗꯨ ꯕꯦꯂꯦꯟꯁ ꯊꯝꯅꯕꯒꯤꯗꯃꯛ ꯍꯧꯔꯀꯄꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯄꯨꯔꯀꯎ꯫
• ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯃꯣꯁꯟ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯥꯌ ꯑꯗꯨ ꯉꯥꯀꯊꯣꯛꯇꯨꯅꯥ ꯊꯝꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ, ꯑꯃꯁꯨꯡ ꯈꯣꯡꯖꯦꯜ ꯑꯃꯁꯨꯡ ꯄꯥꯋꯔ ꯍꯦꯅꯒꯠꯍꯟꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯃꯑꯣꯡ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯅꯕꯥ ꯑꯍꯥꯅꯕꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯀꯤꯛ ꯑꯗꯨ ꯄ꯭ꯔꯦꯛꯇꯤꯁ ꯇꯧꯕꯤꯌꯨ꯫

Tips for Performing ꯍꯨꯛ ꯀꯤꯛ ꯀꯤꯀꯕꯣꯛꯁꯤꯡ ꯇꯧꯕꯥ꯫

• **ꯕꯦꯂꯦꯟꯁ**: ꯍꯨꯛ ꯀꯤꯀꯇꯥ ꯕꯦꯂꯦꯟꯁ ꯊꯝꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯈꯣꯡ ꯑꯗꯨ ꯈꯔꯥ ꯀꯨꯄꯁꯤꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯌꯥꯝꯅꯥ ꯂꯥꯞꯅꯥ ꯂꯩꯕꯥ ꯍꯥꯌꯕꯁꯤꯅꯤ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯕꯦꯂꯦꯟꯁꯇꯒꯤ ꯂꯥꯄꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯀꯤꯛ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯍꯅꯕꯥ ꯌꯥꯏ꯫
• **ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ**: ꯑꯐꯕꯥ ꯍꯨꯛ ꯀꯤꯛ ꯑꯃꯒꯤꯗꯃꯛ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯅꯍꯥꯛꯀꯤ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯦꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯍꯤꯄꯁꯤꯡꯗꯥ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯁ꯭ꯠꯔꯦꯆꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯄ꯭ꯔꯦꯛꯇꯤꯁ ꯇꯧꯕꯤꯌꯨ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯃꯊꯧ ꯇꯥꯕꯥ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯌꯥꯎꯗꯅꯥ ꯌꯥꯝꯅꯥ ꯋꯥꯡꯅꯥ ꯀꯤꯛ ꯇꯧꯅꯕꯥ ꯍꯣꯠꯅꯕꯅꯤ, ꯃꯗꯨꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫

ꯍꯨꯛ ꯀꯤꯛ ꯀꯤꯀꯕꯣꯛꯁꯤꯡ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯍꯨꯛ ꯀꯤꯛ ꯀꯤꯀꯕꯣꯛꯁꯤꯡ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯀꯤꯀꯕꯣꯛꯁꯤꯡꯗꯥ ꯍꯨꯛ ꯀꯤꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ, ꯑꯗꯨꯕꯨ ꯃꯁꯤ ꯍꯦꯟꯅꯥ ꯆꯥꯎꯈꯠꯄꯥ ꯈꯣꯉꯊꯥꯡ ꯑꯃꯅꯤ ꯍꯥꯌꯕꯁꯤ ꯈꯉꯖꯤꯅꯕꯥ ꯃꯔꯨ ꯑꯣꯏ꯫ ꯃꯁꯤꯗꯥ ꯕꯦꯂꯦꯟꯁ, ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯑꯃꯁꯨꯡ ꯄꯥꯉ꯭ꯒꯜ ꯃꯊꯧ ꯇꯥꯏ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯃꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯃꯒꯗꯕꯅꯤ꯫ ꯇ꯭ꯔꯦꯟ ꯇꯧꯔꯕꯥ ꯄ꯭ꯔꯣꯐꯦꯁ꯭ꯅꯦꯜ ꯅꯠꯠꯔꯒꯥ ꯀꯣꯆ ꯑꯃꯒꯤ ꯌꯦꯡꯁꯤꯅꯕꯒꯤ ꯃꯈꯥꯗꯥ ꯈꯣꯉꯊꯥꯡ ꯑꯁꯤ ꯇꯝꯕꯥ ꯑꯃꯁꯨꯡ ꯄ꯭ꯔꯦꯛꯇꯤꯁ ꯇꯧꯕꯁꯨ ꯇꯀꯁꯤꯜꯂꯤ꯫

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

• ꯖꯝꯄꯤꯡ ꯍꯨꯛ ꯀꯤꯛ ꯑꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ ꯃꯁꯤꯗꯥ ꯀꯤꯛ ꯑꯗꯨ ꯑꯦꯛꯁꯦꯁꯤꯕꯜ ꯇꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯃꯐꯝ ꯑꯗꯨꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯕꯥ ꯌꯥꯎꯏ, ꯃꯁꯤꯅꯥ ꯑꯄꯣꯀꯄꯥ ꯑꯃꯕꯨ ꯑꯉꯀꯄꯥ ꯄꯣꯀꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯗꯕꯜ ꯍꯨꯛ ꯀꯤꯛ ꯑꯁꯤ ꯍꯦꯟꯅꯥ ꯆꯥꯎꯈꯠꯄꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ, ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯊꯪꯟ-ꯊꯪꯅꯅꯥ ꯍꯨꯛ ꯀꯤꯛ ꯑꯅꯤ ꯄꯥꯡꯊꯣꯀꯏ, ꯑꯌꯥꯝꯕꯅꯥ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯑꯋꯥꯡꯕꯥ ꯃꯐꯃꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ꯫
• ꯍꯨꯏꯜ ꯀꯤꯛ ꯍꯥꯌꯅꯥ ꯈꯉꯅꯕꯥ ꯔꯤꯚꯥꯔꯁ ꯍꯨꯛ ꯀꯤꯛ ꯑꯁꯤ ꯀꯤꯛ ꯑꯁꯤ ꯔꯤꯚꯥꯔꯁ ꯃꯣꯁꯟ ꯑꯃꯗꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯑꯄꯣꯀꯄꯥ ꯑꯗꯨꯕꯨ ꯃꯥꯌꯀꯩ ꯑꯃꯔꯣꯃꯗꯥ ꯁꯣꯀꯍꯜꯂꯤ꯫
• ꯁ꯭ꯂꯥꯏꯗ-ꯑꯞ ꯍꯨꯛ ꯀꯤꯛ ꯑꯁꯤ ꯍꯨꯛ ꯀꯤꯛ ꯑꯗꯨ ꯑꯦꯛꯁꯦꯁꯤꯕꯜ ꯇꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯑꯄꯣꯀꯄꯥ ꯑꯗꯨꯒꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯊꯛꯇꯥ ꯆꯦꯟꯊꯈꯤꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯀ꯭ꯂꯣꯖꯤꯡ ꯗꯤꯁ꯭ꯇꯦꯟꯁꯀꯤꯗꯃꯛꯇꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫

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

• ꯁꯥꯏꯗ ꯀꯤꯀꯁꯤꯡ: ꯁꯥꯏꯗ ꯀꯤꯀꯁꯤꯡ ꯄ꯭ꯔꯦꯛꯇꯤꯁ ꯇꯧꯕꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯈꯣꯌ ꯑꯁꯤ ꯃꯥꯌꯄꯥꯛꯅꯥ ꯍꯨꯛ ꯀꯤꯛ ꯑꯃꯥ ꯄꯥꯡꯊꯣꯀꯄꯗꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯃꯁꯤꯅꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡꯗꯁꯨ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯄꯨꯅꯕꯥ ꯈꯣꯡꯒꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯄ꯭ꯂꯥꯏꯃꯦꯠꯔꯤꯛ ꯂꯪꯁ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯞꯂꯣꯁꯤꯚ ꯄꯥꯋꯔ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ, ꯃꯈꯣꯌ ꯑꯅꯤꯃꯛ ꯑꯁꯤ ꯍꯨꯛ ꯀꯤꯛ ꯑꯃꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯂꯩꯕꯥ ꯐꯣꯔꯁꯀꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯄ꯭ꯂꯥꯏꯃꯦꯠꯔꯤꯛ ꯂꯪꯁꯁꯤꯡꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤꯁꯨ ꯐꯒꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯍꯨꯛ ꯀꯤꯛ ꯑꯃꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯃꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫