ꯁꯨꯐꯝ ꯊꯣꯀꯄꯥ꯫

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

Introduction to the ꯁꯨꯐꯝ ꯊꯣꯀꯄꯥ꯫

ꯁꯐꯐ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯑꯣꯏꯕꯥ ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯈꯣꯡꯖꯦꯜ ꯑꯃꯅꯤ ꯃꯁꯤꯅꯥ ꯑꯦꯖꯤꯂꯤꯇꯤ, ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯑꯃꯁꯨꯡ ꯀꯥꯔꯗꯤꯑꯣꯚꯥꯁ꯭ꯀꯨꯂꯥꯔ ꯍꯦꯜꯊ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯃꯁꯤ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ, ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯖꯕꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯐꯤꯠꯅꯦꯁ ꯑꯃꯁꯨꯡ ꯃꯣꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯃꯤꯑꯣꯏ ꯈꯨꯗꯤꯡꯃꯛꯀꯤꯗꯃꯛ ꯆꯨꯝꯃꯤ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯇꯧꯕꯥ ꯄꯥꯝꯂꯒꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯁ꯭ꯇꯥꯃꯤꯅꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤꯁꯨ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡ ꯍꯦꯟꯅꯥ ꯂꯥꯌꯊꯣꯀꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯍꯦꯟꯅꯥ ꯏꯐꯤꯁꯤꯌꯦꯟꯇ ꯑꯣꯏꯍꯜꯂꯤ꯫

Performing the: A Step-by-Step Tutorial ꯁꯨꯐꯝ ꯊꯣꯀꯄꯥ꯫

• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯈꯔꯥ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯆꯪꯁꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯍꯥꯐ-ꯁ꯭ꯛꯕ꯭ꯌꯥꯠ ꯄꯣꯖꯤꯁꯟ ꯑꯃꯗꯥ ꯂꯩꯌꯨ꯫
• ꯊꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨꯅꯥ ꯑꯔꯥꯞꯄꯥ ꯃꯐꯃꯗꯥ ꯈꯣꯡꯊꯥꯡ ꯑꯃꯥ ꯂꯧꯈꯠꯂꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯈꯨꯗꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯨꯒꯥ ꯊꯦꯡꯅꯅꯕꯥ ꯄꯨꯔꯛꯅꯕꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯍꯤꯄꯐꯝ (hip-width) ꯂꯥꯞꯅꯥ ꯊꯝꯃꯨ꯫
• ꯑꯄꯥꯝꯕꯥ ꯃꯇꯝ ꯅꯠꯠꯔꯒꯥ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯁꯦꯃꯖꯤꯟ-ꯁꯥꯖꯤꯅꯕꯒꯨꯝꯅꯥ, ꯁꯥꯏꯗ-ꯇꯨ-ꯁꯥꯏꯗ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯁꯤ ꯊꯨꯅꯥ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫
• ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯈꯔꯥ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ ꯊꯝꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ꯫

Tips for Performing ꯁꯨꯐꯝ ꯊꯣꯀꯄꯥ꯫

• ꯑꯆꯨꯝꯕꯥ ꯐꯣꯔꯝ: ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯁꯦꯃꯗꯣꯛ-ꯁꯦꯃꯖꯤꯟ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯆꯨꯝꯕꯥ ꯐꯣꯔꯝ ꯑꯗꯨ ꯊꯃꯖꯤꯅꯕꯁꯤꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯈꯔꯥ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯒꯗꯕꯅꯤ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯈꯔꯥ ꯀꯨꯄꯁꯤꯅꯒꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯃꯥꯌꯀꯩ ꯑꯃꯔꯣꯃꯗꯥ ꯆꯠꯄꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯂꯥꯞꯅꯥ ꯂꯩꯔꯣꯏꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯃꯤꯠꯌꯦꯡ ꯑꯗꯨ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯂꯦꯡ-ꯑꯣꯠꯄꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫
• ꯋꯥꯔꯝ-ꯑꯞ: ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯋꯥꯔꯝ-ꯑꯞ ꯇꯧꯗꯅꯥ ꯁꯦꯃꯖꯤꯟ-ꯁꯥꯖꯤꯅꯕꯥ ꯍꯧꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯃꯁꯜ ꯁꯣꯟꯊꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯇꯩ ꯑꯁꯣꯛ-ꯑꯄꯅꯁꯤꯡ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯁꯦꯃꯖꯤꯟ-ꯁꯥꯖꯤꯅꯕꯥ ꯍꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯌꯥꯃꯗ꯭ꯔꯕꯗꯥ ꯃꯤꯅꯠ 5-10 ꯐꯥꯎꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯖꯣꯖꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯖꯝꯄꯤꯡ ꯖꯦꯀꯁꯤꯡꯒꯨꯝꯕꯥ ꯂꯥꯏꯠ ꯀꯥꯔꯗꯤꯑꯣ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯋꯥꯔꯝ ꯇꯧ꯫
• ꯅꯍꯥꯛꯀꯤ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯅꯁꯤꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧ: ꯁꯐꯐꯀꯤ ꯃꯅꯨꯡꯗꯥ ꯂꯥꯡꯇꯛꯅꯒꯅꯨ꯫ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ, ꯋꯥꯈꯜ ꯈꯟꯗꯨꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯕꯥ ꯑꯁꯤ ꯍꯦꯟꯅꯥ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏ ꯑꯃꯁꯨꯡ ꯍꯦꯟꯅꯥ ꯁꯥꯐꯕꯥ ꯑꯣꯏ꯫ ꯊꯨꯅꯥ, ꯈꯣꯡꯖꯦꯜ ꯌꯥꯡꯅꯥ ꯆꯠꯄꯅꯥ ꯕꯦꯂꯦꯟꯁ ꯃꯥꯡꯈꯤꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯄ꯭ꯔꯦꯛꯇꯤꯁ: ꯁꯐꯐꯝ ꯑꯁꯤ ꯁ꯭ꯀꯤꯜ ꯑꯃꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯐꯒꯠꯂꯀꯄꯥ꯫

ꯁꯨꯐꯝ ꯊꯣꯀꯄꯥ꯫ FAQs

Can beginners do the ꯁꯨꯐꯝ ꯊꯣꯀꯄꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯁꯣꯏꯗꯅꯥ ꯁꯥꯐꯝ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ, ꯑꯦꯖꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯀꯥꯔꯗꯤꯑꯣꯚꯥꯁ꯭ꯀꯨꯂꯥꯔ ꯍꯦꯜꯊ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯝꯕꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯑꯃꯁꯨꯡ ꯏꯅꯔꯖꯤ ꯂꯩꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯒꯤ ꯃꯑꯣꯡ ꯑꯃꯅꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯨꯝꯅꯥ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯅꯥ ꯍꯦꯟꯅꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯑꯣꯏꯔꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯈꯣꯡꯊꯥꯡꯁꯤꯡ ꯑꯁꯤ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯄꯥꯡꯊꯣꯛꯂꯤ ꯍꯥꯌꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯛꯅꯕꯥ ꯇ꯭ꯌꯨꯇꯔꯤꯌꯔꯁꯤꯡ ꯌꯦꯡꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯀ꯭ꯂꯥꯁ ꯑꯃꯥ ꯂꯧꯕꯥ ꯑꯁꯤꯁꯨ ꯑꯐꯕꯥ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯃꯅꯤ꯫

What are common variations of the ꯁꯨꯐꯝ ꯊꯣꯀꯄꯥ꯫?

• ꯃꯦꯂꯕꯣꯔꯟ ꯁꯐꯜ ꯑꯁꯤ ꯑꯣꯁ꯭ꯠꯔꯦꯂꯤꯌꯥꯒꯤ ꯃꯦꯂꯕꯣꯔꯅꯗꯥ ꯂꯩꯕꯥ ꯑꯟꯗꯔꯒ꯭ꯔꯥꯎꯟꯗ ꯔꯦꯚ ꯃ꯭ꯌꯨꯖꯤꯛ ꯁꯤꯅꯗꯥ ꯱꯹꯸꯰ꯒꯤ ꯃꯌꯥꯏ ꯆꯜꯂꯀꯄꯗꯥ ꯍꯧꯗꯣꯀꯈꯤꯕꯥ ꯔꯦꯚ ꯑꯃꯁꯨꯡ ꯀ꯭ꯂꯕ ꯗꯥꯟꯁ ꯑꯃꯅꯤ꯫
• ꯁ꯭ꯄꯣꯟꯖꯕꯣꯕ ꯁꯐꯐꯜ ꯑꯁꯤ ꯑꯦꯅꯤꯃꯦꯇꯦꯗ ꯀꯦꯔꯦꯛꯇꯔ ꯁ꯭ꯄꯣꯟꯖꯕꯣꯕ ꯁ꯭ꯛꯕꯥꯔꯄꯦꯟꯇꯁꯤꯡꯗꯒꯤ ꯏꯊꯤꯜ ꯂꯧꯗꯨꯅꯥ ꯈꯣꯡꯖꯦꯜ ꯌꯥꯡꯅꯥ ꯈꯣꯡꯖꯦꯜ ꯌꯥꯡꯅꯥ ꯆꯠꯄꯥ ꯑꯃꯁꯨꯡ ꯍꯣꯞꯄꯤꯡ ꯇꯧꯕꯥ ꯌꯥꯑꯣꯕꯥ ꯅꯥꯠꯀꯤ ꯈꯣꯉꯊꯥꯡ ꯑꯃꯅꯤ꯫
• ꯇꯤ-ꯁ꯭ꯇꯦꯞ ꯁꯐꯐꯜ ꯑꯁꯤ ꯃꯦꯂꯕꯣꯔꯟ ꯁꯐꯐꯂꯗꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯈꯣꯡꯊꯥꯡ ꯑꯃꯅꯤ, ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯅꯥꯠꯀꯤ ꯃꯤꯑꯣꯏ ꯑꯗꯨꯅꯥ ꯇꯤ ꯃꯑꯣꯡꯗꯥ ꯆꯠꯄꯥ ꯎꯕꯥ ꯐꯪꯏ꯫
• ꯔꯅꯅꯤꯡ ꯃꯦꯟ ꯁꯐꯐꯜ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯔꯅꯤꯡ ꯏꯟ ꯄ꯭ꯂꯦꯁ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯃꯥ ꯌꯥꯑꯣꯕꯥ ꯚꯦꯔꯤꯑꯦꯟꯇ ꯑꯃꯅꯤ꯫

What are good complementing exercises for the ꯁꯨꯐꯝ ꯊꯣꯀꯄꯥ꯫?

• ꯂꯦꯇꯔꯜ ꯂꯪꯖ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯁꯨ ꯁꯐꯐꯂꯒꯤ ꯃꯄꯨꯡ ꯑꯣꯏꯕꯥ ꯁꯔꯨꯛ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯤ - ꯒ꯭ꯂꯨꯠ, ꯀ꯭ꯕ꯭ꯌꯥꯗ, ꯑꯃꯁꯨꯡ ꯍ꯭ꯌꯥꯃꯁ꯭ꯠꯔꯤꯡꯗꯥ, ꯑꯐꯕꯥ ꯋꯥꯔꯝ-ꯑꯞ ꯑꯃꯥ ꯄꯤꯔꯤ ꯑꯃꯁꯨꯡ ꯁꯐꯐꯇꯥ ꯃꯔꯨ ꯑꯣꯏꯕꯥ ꯂꯦꯇꯔꯜ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯇꯛ ꯖꯝꯄꯁꯤꯡ ꯑꯁꯤ ꯁꯐꯐꯂꯒꯤ ꯑꯆꯧꯕꯥ ꯀꯝꯄꯂꯤꯃꯦꯟꯇ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯈꯣꯡꯒꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯍꯦꯅꯒꯠꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯀꯥꯔꯗꯤꯑꯣꯚꯥꯁ꯭ꯀꯨꯂꯥꯔ ꯑꯦꯟꯗꯨꯔꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯞꯂꯣꯁꯤꯚ ꯄꯥꯋꯔꯁꯨ ꯐꯒꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯁꯐꯐꯂꯒꯤ ꯈꯣꯡꯖꯦꯜ ꯑꯃꯁꯨꯡ ꯏꯐꯤꯁꯤꯑꯦꯟꯁꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ ꯉꯃꯒꯅꯤ꯫