ꯔꯥꯎꯟꯗꯍꯥꯎꯁ ꯀꯤꯛ ꯇꯧꯕꯥ꯫ ꯀꯤꯀꯕꯣꯛꯁꯤꯡ ꯇꯧꯕꯥ꯫

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

Introduction to the ꯔꯥꯎꯟꯗꯍꯥꯎꯁ ꯀꯤꯛ ꯇꯧꯕꯥ꯫ ꯀꯤꯀꯕꯣꯛꯁꯤꯡ ꯇꯧꯕꯥ꯫

ꯀꯤꯀꯕꯣꯛꯁꯤꯡꯗꯥ ꯔꯥꯎꯟꯗꯍꯥꯎꯁ ꯀꯤꯛ ꯑꯁꯤ ꯀꯣꯔ, ꯂꯦꯒ ꯑꯃꯁꯨꯡ ꯒ꯭ꯂꯨꯠꯁꯤꯡꯕꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯁ꯭ꯠꯔꯦꯡꯊ ꯇ꯭ꯔꯦꯅꯤꯡ ꯑꯃꯁꯨꯡ ꯀꯥꯔꯗꯤꯑꯣꯚꯥꯁ꯭ꯀꯨꯂꯥꯔꯒꯤ ꯀꯥꯟꯅꯕꯥ ꯑꯅꯤꯃꯛ ꯄꯤꯔꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯩ, ꯍꯧꯔꯀꯄꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯑꯍꯣꯡꯕꯥ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ ꯐꯥꯑꯣꯕꯥ, ꯃꯔꯃꯗꯤ ꯃꯁꯤ ꯀꯅꯥꯒꯨꯝꯕꯥ ꯑꯃꯒꯤ ꯇꯧꯕꯥ ꯉꯝꯕꯁꯤꯡꯒꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯃꯣꯗꯤꯐꯥꯏ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯃꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯑꯄꯨꯅꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯑꯃꯁꯨꯡ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯈꯛꯇꯥ ꯅꯠꯇꯅꯥ ꯁꯦꯜꯐ-ꯗꯤꯐꯦꯟꯁꯇꯥ ꯐꯟꯗꯥꯃꯦꯟꯇꯦꯜ ꯈꯣꯡꯊꯥꯡ ꯑꯃꯥ ꯇꯝꯅꯕꯁꯨ ꯄꯥꯝꯂꯒꯅꯤ꯫

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

• ꯅꯍꯥꯛꯀꯤ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯒꯤ ꯈꯣꯡꯗꯥ ꯁꯤꯖꯤꯟꯅꯧ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯗꯥ ꯄꯤꯚꯠ ꯇꯧ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯃꯥꯌꯀꯩ ꯑꯃꯔꯣꯃꯗꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯇꯨꯡꯒꯤ ꯈꯣꯡ ꯑꯗꯨ ꯃꯐꯃꯗꯨꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯕꯦꯛ ꯂꯦꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯇꯥꯔꯒꯦꯠ ꯑꯗꯨꯒꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯗꯨ ꯈꯔꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯜꯂꯨ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯊꯛꯇꯥ ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯇꯥꯔꯒꯦꯠ ꯑꯗꯨ ꯁꯣꯀꯍꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯇꯥꯔꯒꯦꯠ ꯑꯗꯨꯒꯥ ꯀꯟꯇꯦꯛꯇ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯃꯥꯌꯀꯩ ꯑꯃꯔꯣꯃꯗꯥ ꯂꯩꯒꯗꯕꯅꯤ, ꯅꯍꯥꯛꯀꯤ ꯍꯤꯞ ꯑꯗꯨ ꯄꯥꯋꯔ ꯍꯥꯄꯆꯤꯟꯅꯕꯥ ꯀꯤꯛ ꯑꯗꯨꯗꯥ ꯑꯣꯟꯊꯣꯛꯀꯗꯕꯅꯤ꯫
• ꯀꯤꯛ ꯑꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯊꯨꯅꯥ ꯂꯧꯊꯣꯀꯎ ꯑꯃꯁꯨꯡ ꯃꯊꯪꯒꯤ ꯈꯣꯡꯊꯥꯡ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯁꯦꯝ-ꯁꯥꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯍꯥꯅꯕꯥ ꯁ꯭ꯇꯦꯟꯁ ꯑꯗꯨꯗꯥ ꯍꯜꯂꯀꯎ꯫

Tips for Performing ꯔꯥꯎꯟꯗꯍꯥꯎꯁ ꯀꯤꯛ ꯇꯧꯕꯥ꯫ ꯀꯤꯀꯕꯣꯛꯁꯤꯡ ꯇꯧꯕꯥ꯫

• **ꯍꯤꯞ ꯔꯣꯇꯦꯁꯟ:** ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯈꯣꯡ ꯑꯗꯨ ꯀꯤꯛ ꯑꯗꯨ ꯄꯤꯅꯕꯒꯤꯗꯃꯛ ꯈꯛꯇꯃꯛ ꯁꯤꯖꯤꯟꯅꯕꯅꯤ꯫ ꯑꯗꯨꯕꯨ ꯔꯥꯎꯟꯗꯍꯥꯎꯁ ꯀꯤꯛ ꯑꯃꯒꯤ ꯁꯛꯇꯤ ꯑꯁꯤ ꯍꯤꯄꯐꯃꯗꯒꯤ ꯂꯥꯀꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯀꯤꯛ ꯇꯧꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯗꯨ ꯀꯤꯛ ꯑꯗꯨꯒꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯍꯨꯟꯗꯣꯀꯎ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯤꯛ ꯑꯗꯨꯗꯥ ꯍꯦꯟꯅꯥ ꯄꯥꯋꯔ ꯄꯤꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯔꯤꯆ ꯑꯗꯨꯁꯨ ꯁꯥꯡꯗꯣꯀꯍꯅꯒꯅꯤ꯫
• **ꯕꯦꯂꯦꯟꯁ:** ꯕꯦꯂꯦꯟꯁ ꯊꯝꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯍꯧꯔꯛꯂꯤꯕꯥ ꯀꯌꯥꯅꯥ ꯀꯤꯛ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯃꯈꯣꯌꯒꯤ ꯕꯦꯂꯦꯟꯁ ꯃꯥꯡꯈꯤ, ꯃꯗꯨꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯌꯣꯒ ꯅꯠꯠꯔꯒꯥ ꯄꯥꯏꯂꯦꯠꯒꯨꯝꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯑꯗꯨ ꯄ꯭ꯔꯦꯛꯇꯤꯁ ꯇꯧ꯫ ꯃꯁꯤꯁꯨ

ꯔꯥꯎꯟꯗꯍꯥꯎꯁ ꯀꯤꯛ ꯇꯧꯕꯥ꯫ ꯀꯤꯀꯕꯣꯛꯁꯤꯡ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯔꯥꯎꯟꯗꯍꯥꯎꯁ ꯀꯤꯛ ꯇꯧꯕꯥ꯫ ꯀꯤꯀꯕꯣꯛꯁꯤꯡ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯁꯣꯏꯗꯅꯥ ꯇꯃꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯀꯤꯀꯕꯣꯛꯁꯤꯡꯗꯥ ꯔꯥꯎꯟꯗꯍꯥꯎꯁ ꯀꯤꯛ ꯑꯁꯤ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯈꯉꯖꯤꯅꯕꯥ ꯌꯥꯏ ꯃꯗꯨꯗꯤ ꯃꯁꯤ ꯕꯦꯂꯦꯟꯁ, ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯇꯦꯛꯅꯤꯀꯀꯤ ꯀꯝꯕꯤꯅꯦꯁꯟ ꯑꯃꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯀꯝꯞꯂꯦꯛꯁ ꯈꯣꯡꯊꯥꯡ ꯑꯃꯅꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯃꯁꯤ ꯁꯥꯐꯅꯥ ꯑꯃꯁꯨꯡ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯇꯧꯔꯤ ꯍꯥꯌꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯀꯄꯥ ꯉꯝꯕꯥ ꯇ꯭ꯔꯦꯟ ꯇꯧꯔꯕꯥ ꯏꯟꯁꯠꯔꯛꯇꯔ ꯑꯃꯒꯤ ꯌꯦꯡꯁꯤꯅꯕꯒꯤ ꯃꯈꯥꯗꯥ ꯀꯤꯛ ꯑꯁꯤ ꯇꯝꯕꯥ ꯍꯧꯅꯕꯥ ꯄꯥꯎꯇꯥꯛ ꯄꯤꯔꯤ꯫ ꯃꯥꯁ꯭ꯇꯔ ꯇꯧꯕꯗꯥ ꯃꯇꯝ ꯈꯔꯥ ꯆꯪꯂꯝꯕꯥ ꯌꯥꯏ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯑꯁꯥꯑꯣꯕꯥ ꯑꯃꯁꯨꯡ ꯂꯦꯞꯄꯥ ꯂꯩꯇꯅꯥ ꯍꯣꯠꯅꯕꯥ ꯑꯁꯤ ꯃꯔꯨ ꯑꯣꯏ꯫

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

• ꯁ꯭ꯄꯤꯅꯤꯡ ꯔꯥꯎꯟꯗꯍꯥꯎꯁ ꯀꯤꯛ ꯑꯁꯤꯅꯥ ꯀꯤꯛ ꯑꯗꯨ ꯄꯤꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯔꯣꯇꯦꯁꯟ ꯇꯧꯕꯥ ꯌꯥꯎꯏ, ꯃꯗꯨꯅꯥ ꯑꯦꯇꯦꯛ ꯑꯗꯨꯒꯤ ꯐꯣꯔꯁ ꯑꯗꯨ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯝꯃꯤ ꯑꯃꯁꯨꯡ ꯑꯄꯣꯀꯄꯥ ꯑꯗꯨꯕꯨ ꯑꯣꯐ ꯒꯥꯔꯗ ꯑꯣꯏꯅꯥ ꯂꯧꯕꯥ ꯉꯝꯃꯤ꯫
• ꯁꯨꯏꯆ ꯔꯥꯎꯟꯗꯍꯥꯎꯁ ꯀꯤꯛ ꯑꯁꯤ ꯀꯤꯀꯔ ꯑꯗꯨꯅꯥ ꯀꯤꯛ ꯑꯗꯨꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯃꯈꯣꯌꯒꯤ ꯁ꯭ꯇꯦꯟꯁ ꯑꯗꯨ ꯁꯣꯏꯆ ꯇꯧꯗꯨꯅꯥ, ꯑꯄꯣꯀꯄꯥ ꯑꯗꯨꯕꯨ ꯋꯥꯈꯜ ꯇꯥꯍꯟꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯑꯦꯇꯦꯛ ꯇꯧꯅꯕꯒꯤ ꯈꯨꯗꯣꯡꯆꯥꯕꯥ ꯑꯃꯥ ꯍꯥꯡꯗꯣꯀꯄꯥ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯁꯦꯃꯗꯣꯛ-ꯁꯦꯃꯖꯤꯟ ꯇꯧꯕꯥ ꯈꯣꯡꯊꯥꯡ ꯑꯃꯅꯤ꯫
• ꯗꯕꯜ ꯔꯥꯎꯟꯗꯍꯥꯎꯁ ꯀꯤꯛ ꯑꯁꯤ ꯔꯥꯎꯟꯗꯍꯥꯎꯁ ꯀꯤꯛ ꯑꯅꯤ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯇꯦꯛꯅꯤꯛ ꯑꯃꯅꯤ, ꯃꯍꯧꯁꯥꯅꯥ ꯃꯁꯤꯅꯥ ꯑꯄꯣꯀꯄꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯃꯐꯃꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ꯫
• ꯂꯣ ꯔꯥꯎꯟꯗꯍꯥꯎꯁ ꯀꯤꯛ ꯑꯁꯤꯅꯥ ꯑꯄꯣꯀꯄꯥ ꯑꯗꯨꯒꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯃꯤ, ꯃꯍꯧꯁꯥꯅꯥ ꯈꯣꯡ ꯅꯠꯠꯔꯒꯥ ꯈꯣꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯃꯤ, ꯃꯗꯨꯅꯥ ꯑꯄꯣꯀꯄꯥ ꯑꯗꯨꯕꯨ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯗꯕꯥ ꯑꯣꯏꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯒꯤ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯕꯥ ꯉꯃꯍꯟꯗꯕꯥ ꯌꯥꯏ꯫

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

• ꯁꯥꯏꯗ ꯂꯪꯁ: ꯁꯥꯏꯗ ꯂꯪꯖꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯍꯤꯄꯐꯝ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯗꯥ ꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯀꯤꯛ ꯑꯗꯨꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯄꯥꯛ-ꯆꯥꯎꯕꯥ ꯃꯣꯁꯅꯒꯤ ꯔꯦꯟꯖ ꯑꯃꯥ ꯑꯃꯁꯨꯡ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯄꯤꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯔꯥꯎꯟꯗꯍꯥꯎꯁ ꯀꯤꯛ ꯑꯗꯨ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫
• ꯁ꯭ꯛꯕꯥꯇꯁꯤꯡ: ꯁ꯭ꯛꯕꯥꯇꯁꯤꯡ ꯑꯁꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯀ꯭ꯕꯥꯗ꯭ꯔꯤꯁꯦꯄꯁ, ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡ ꯑꯃꯁꯨꯡ ꯒ꯭ꯂꯨꯇꯁꯤꯡꯗꯥ ꯄꯥꯉ꯭ꯒꯜ ꯁꯦꯃꯒꯠꯄꯗꯥ ꯌꯥꯝꯅꯥ ꯐꯩ꯫ ꯃꯁꯤꯒꯤ ꯑꯍꯦꯅꯕꯥ ꯄꯥꯉ꯭ꯒꯜ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯔꯥꯎꯟꯗꯍꯥꯎꯁ ꯀꯤꯛ ꯑꯗꯨꯗꯥ ꯍꯦꯟꯅꯥ ꯄꯥꯋꯔ ꯄꯤꯕꯥ ꯉꯃꯒꯅꯤ, ꯃꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯃꯁꯨꯡ ꯐꯣꯔꯁꯐꯨꯜ ꯑꯣꯏꯍꯜꯂꯤ꯫