ꯑꯣꯚꯔ ꯕꯦꯟꯆ ꯔꯤꯚꯔꯁ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ꯫

• Body Part: Laŋbioipi
• Equipment: ꯏ꯬ ꯂꯥꯢꯄꯂ꯮ि
• Primary Muscles: Wrist Flexors

Introduction to the ꯑꯣꯚꯔ ꯕꯦꯟꯆ ꯔꯤꯚꯔꯁ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ꯫

ꯑꯣꯚꯔ ꯕꯦꯟꯆ ꯔꯤꯚꯥꯔꯁ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯐꯣꯔꯑꯥꯔꯃꯗꯥ ꯂꯩꯕꯥ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯑꯃꯁꯨꯡ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ, ꯒ꯭ꯔꯤꯄꯀꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯔꯤꯁ꯭ꯠ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯝꯕꯥ ꯁꯛꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯆꯨꯝꯃꯤ, ꯍꯧꯔꯀꯄꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯑꯍꯣꯡꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡ ꯐꯥꯑꯣꯕꯥ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯁꯥꯟꯅꯄꯣꯠꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯑꯀꯅꯕꯥ ꯃꯈꯨꯠ ꯀꯟꯠꯔꯣꯜ ꯑꯃꯁꯨꯡ ꯒ꯭ꯔꯤꯞ ꯃꯊꯧ ꯇꯥꯕꯥ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡꯗꯥ ꯁꯔꯨꯛ ꯌꯥꯔꯤꯕꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯆꯨꯝꯃꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯅꯥ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ, ꯃꯈꯨꯠꯀꯤ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯤꯡꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯌꯒꯤ ꯑꯦꯁ꯭ꯇꯦꯇꯤꯛ ꯑꯦꯄꯤꯜ ꯍꯦꯅꯒꯠꯍꯅꯒꯅꯤ꯫

Performing the: A Step-by-Step Tutorial ꯑꯣꯚꯔ ꯕꯦꯟꯆ ꯔꯤꯚꯔꯁ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ꯫

• ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯌꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯒꯤ ꯃꯊꯛꯇꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯜꯂꯨ꯫
• ꯌꯥꯔꯤꯕꯃꯈꯩ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ, ꯃꯗꯨ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯑꯗꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯆꯦꯠꯅꯥ ꯊꯃꯒꯗꯕꯅꯤ꯫
• ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯅꯥ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯃꯊꯛꯇꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨꯒꯤ ꯑꯇꯩ ꯁꯔꯨꯀꯁꯤꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯃꯗꯨꯅꯥ꯫
• ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯔꯀꯄꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯍꯜꯂꯀꯎ꯫ ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯃꯣꯁꯟ ꯑꯁꯤ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯑꯣꯚꯔ ꯕꯦꯟꯆ ꯔꯤꯚꯔꯁ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ꯫

• ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯑꯔꯨꯝꯕꯥ: ꯆꯦꯂꯦꯟꯖ ꯑꯣꯏꯕꯥ ꯑꯗꯨꯕꯨ ꯃꯦꯅꯦꯖ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯥ ꯈꯜꯂꯨ꯫ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯁꯤꯖꯤꯟꯅꯕꯁꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯅꯤ, ꯃꯗꯨꯅꯥ ꯐꯔꯝ ꯐꯠꯇꯕꯥ ꯑꯃꯁꯨꯡ ꯄꯣꯇꯦꯟꯁꯤꯑꯦꯜ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯅꯍꯥꯛꯀꯤ ꯄꯥꯟꯗꯃꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯔꯦꯄꯁꯤꯡ ꯑꯗꯨ ꯑꯐꯕꯥ ꯐꯔꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯍꯅꯕꯥ ꯑꯣꯏꯒꯗꯕꯅꯤ, ꯌꯥꯔꯤꯕꯃꯈꯩ ꯂꯨꯝꯅꯥ ꯂꯧꯕꯥ ꯅꯠꯇꯦ꯫
• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ: ꯀꯔꯜ ꯑꯗꯨ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯖꯔꯀꯤ ꯅꯠꯠꯔꯒꯥ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ꯫ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯣꯁꯟ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯧ꯫ ꯃꯁꯤꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯥ ꯉꯃꯍꯜꯂꯤ꯫
• ꯃꯄꯨꯡꯐꯥꯕꯥ ꯔꯦꯟꯖ ꯑꯣꯐ ꯃꯣꯁꯟ: ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯇꯥ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯔꯦꯟꯖ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯔꯤꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯎ꯫ ꯃꯁꯤꯅꯥ ꯇꯥꯀꯄꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠ ꯑꯗꯨ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯂꯩꯕꯥ ꯃꯐꯃꯗꯨꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯅꯒꯗꯕꯅꯤ,

ꯑꯣꯚꯔ ꯕꯦꯟꯆ ꯔꯤꯚꯔꯁ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ꯫ FAQs

Can beginners do the ꯑꯣꯚꯔ ꯕꯦꯟꯆ ꯔꯤꯚꯔꯁ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯑꯣꯚꯔ ꯕꯦꯟꯆ ꯔꯤꯚꯥꯔꯁ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯔꯝ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯂꯥꯏꯠ ꯑꯣꯕꯖꯦꯛꯇꯁꯤꯡꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯐꯣꯔꯑꯥꯔꯝ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ ꯑꯃꯁꯨꯡ ꯃꯁꯤꯅꯥ ꯒ꯭ꯔꯤꯞ ꯁ꯭ꯠꯔꯦꯡꯊ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯋꯦꯠꯂꯤꯐꯇꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡꯗꯥ ꯑꯅꯧꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ ꯄꯔꯁꯣꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯐꯤꯠꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯑꯃꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯑꯆꯨꯝꯕꯥ ꯇꯦꯛꯅꯤꯛ ꯑꯗꯨ ꯎꯠꯄꯥ ꯍꯥꯌꯕꯁꯤ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯑꯐꯕꯥ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯃꯅꯤ꯫

What are common variations of the ꯑꯣꯚꯔ ꯕꯦꯟꯆ ꯔꯤꯚꯔꯁ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ꯫?

• ꯐꯃꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯗꯝꯕꯜ ꯔꯤꯚꯥꯔꯁ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ: ꯚꯔꯖꯟ ꯑꯁꯤ ꯈꯨꯠ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ ꯗꯝꯕꯜ ꯑꯃꯥ ꯊꯃꯗꯨꯅꯥ ꯐꯃꯗꯨꯅꯥ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯃꯈꯨꯠ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯃꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯃꯤꯠꯌꯦꯡ ꯆꯪꯕꯒꯤ ꯈꯨꯗꯣꯡꯆꯥꯕꯥ ꯄꯤꯔꯤ꯫
• ꯀꯦꯕꯜ ꯔꯤꯚꯥꯔꯁ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯀꯦꯕꯜ ꯃꯦꯁꯤꯟ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯩ, ꯃꯁꯤꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯂꯦꯞꯇꯅꯥ ꯇꯦꯟꯁꯟ ꯑꯃꯥ ꯂꯩꯍꯜꯂꯤ꯫
• ꯍꯥꯃꯔ ꯀꯔꯜ ꯔꯤꯚꯥꯔꯁ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ: ꯃꯁꯤ ꯍꯥꯃꯗꯣꯀꯄꯥ ꯀꯔꯜ ꯕꯥꯔ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯄꯥꯡꯊꯣꯀꯏ, ꯃꯁꯤꯅꯥ ꯇꯣꯉꯥꯅꯕꯥ ꯒ꯭ꯔꯤꯞ ꯑꯃꯥ ꯄꯤꯕꯥ ꯉꯝꯃꯤ ꯑꯃꯁꯨꯡ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯃꯁꯂꯁꯤꯡꯕꯨ ꯑꯦꯛꯇꯤꯚ ꯑꯣꯏꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫
• ꯀꯦꯇꯂꯕꯦꯜ ꯔꯤꯚꯥꯔꯁ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ: ꯚꯔꯖꯟ ꯑꯁꯤꯅꯥ ꯀꯦꯇꯂꯕꯦꯜ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯩ, ꯃꯁꯤꯅꯥ ꯈꯨꯠꯂꯥꯌꯁꯤꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯌꯦꯟꯊꯣꯀꯄꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯑꯈꯟꯅꯕꯥ ꯁꯤꯡꯅꯕꯥ ꯑꯃꯥ ꯄꯤꯕꯥ ꯉꯃꯒꯅꯤ꯫

What are good complementing exercises for the ꯑꯣꯚꯔ ꯕꯦꯟꯆ ꯔꯤꯚꯔꯁ ꯔꯤꯁ꯭ꯠ ꯀꯔꯜ꯫?

• ꯍꯥꯃꯔ ꯀꯔꯂꯁꯤꯡ: ꯍꯥꯃꯔ ꯀꯔꯂꯁꯤꯡꯅꯥ ꯒ꯭ꯔꯤꯞ ꯑꯃꯁꯨꯡ ꯑꯥꯔꯝ ꯁ꯭ꯠꯔꯦꯡꯊꯀꯤꯗꯃꯛꯇꯥ ꯇꯉꯥꯏ ꯐꯗꯕꯥ ꯕꯥꯏꯁꯦꯄꯁ ꯑꯃꯁꯨꯡ ꯕ꯭ꯔꯦꯀꯤꯌꯥꯂꯤꯁ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯊꯕꯛ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯑꯣꯚꯔ ꯕꯦꯟꯆ ꯔꯤꯚꯥꯔꯁ ꯔꯤꯁ꯭ꯠ ꯀꯔꯂꯁꯤꯡꯗꯒꯤ ꯐꯪꯂꯀꯄꯥ ꯐꯣꯔꯑꯥꯔꯝ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯗꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ꯫
• ꯂꯧꯃꯤꯁꯤꯡꯒꯤ ꯈꯣꯡꯆꯠ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯒ꯭ꯔꯤꯞ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯃꯁꯨꯡ ꯐꯣꯔꯑꯥꯔꯝ ꯃꯁꯜ ꯑꯦꯟꯗꯨꯔꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯑꯣꯚꯔ ꯕꯦꯟꯆ ꯔꯤꯚꯥꯔꯁ ꯔꯤꯁ꯭ꯠ ꯀꯔꯂꯁꯤꯡꯒꯤ ꯈꯨꯠꯊꯥꯡꯗꯥ ꯁꯦꯃꯒꯠꯄꯥ ꯔꯤꯁ꯭ꯠ ꯑꯃꯁꯨꯡ ꯐꯣꯔꯑꯥꯔꯝ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯗꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯑꯥꯔꯝ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯗꯥ ꯑꯆꯧꯕꯥ ꯑꯍꯦꯅꯕꯥ ꯑꯃꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫