ꯁ꯭ꯀꯤ ꯑꯦꯔꯒꯣꯃꯤꯇꯔ꯫

• Body Part: Haanbaakeyuyituplyometricskeyayaa.
• Equipment: Pete-penmamna machine

Introduction to the ꯁ꯭ꯀꯤ ꯑꯦꯔꯒꯣꯃꯤꯇꯔ꯫

ꯁ꯭ꯀꯤ ꯑꯦꯔꯒꯣꯃꯤꯇꯔ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯈꯨꯠ, ꯀꯣꯔ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯃꯄꯨꯡ ꯑꯣꯏꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯀꯥꯔꯗꯤꯑꯣꯚꯥꯁ꯭ꯀꯨꯂꯥꯔ ꯍꯦꯜꯊ ꯐꯒꯠꯍꯅꯕꯥ, ꯃꯁꯜ ꯇꯣꯟ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ, ꯑꯃꯁꯨꯡ ꯄꯥꯉ꯭ꯒꯜ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯑꯁꯤꯒꯨꯝꯕꯥ ꯀꯥꯟꯅꯕꯥ ꯀꯌꯥ ꯄꯤꯔꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯩ, ꯃꯈꯣꯌꯒꯤ ꯁ꯭ꯀꯤꯏꯪ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯂꯣ-ꯏꯝꯄꯦꯛꯇ, ꯍꯥꯏ-ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯊꯤꯔꯤꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯍꯦꯛꯇꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯩ꯫ ꯀꯅꯥꯒꯨꯝꯕꯥ ꯑꯃꯅꯥ ꯁ꯭ꯀꯤ ꯑꯦꯔꯒꯣꯃꯤꯇꯔ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯇꯧꯕꯥ ꯄꯥꯝꯂꯒꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯑꯇꯦꯅꯕꯥ ꯃꯇꯃꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯕꯥ ꯑꯄꯨꯅꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤꯔꯤ, ꯃꯁꯤꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯑꯃꯁꯨꯡ ꯑꯦꯟꯗꯨꯔꯦꯟꯁ ꯐꯒꯠꯍꯜꯂꯤ꯫

Performing the: A Step-by-Step Tutorial ꯁ꯭ꯀꯤ ꯑꯦꯔꯒꯣꯃꯤꯇꯔ꯫

• ꯃꯦꯁꯤꯟ ꯑꯗꯨꯒꯤ ꯍꯦꯟꯗꯂꯁꯤꯡ ꯑꯗꯨ ꯑꯀꯅꯕꯥ, ꯑꯗꯨꯕꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯒꯤ ꯃꯊꯛꯇꯥ ꯈꯔꯥ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯈꯠꯅꯥ ꯊꯝꯃꯨ꯫
• ꯁ꯭ꯀꯤꯏꯪ ꯃꯣꯁꯟ ꯑꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯃꯈꯥꯗꯥ ꯆꯦꯟꯊꯍꯟꯗꯨꯅꯥ, ꯃꯀꯣꯀꯊꯣꯡꯕꯗꯥ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯃꯒꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯆꯦꯟꯊꯍꯟꯗꯨꯅꯥ ꯈꯣꯡꯖꯦꯜ ꯑꯗꯨ ꯍꯧꯒꯗꯕꯅꯤ꯫
• ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯆꯦꯅꯁꯤꯜꯂꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯈꯔꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ, ꯃꯗꯨ ꯍꯤꯄꯐꯃꯗꯒꯤ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯗꯥꯎꯅꯍꯤꯜ ꯁ꯭ꯀꯤꯏꯪꯒꯤ ꯃꯣꯁꯟ ꯑꯗꯨ ꯅꯃꯗꯨꯅꯥ꯫
• ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨꯒꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨ ꯌꯧꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯈꯨꯎꯒꯤ ꯃꯊꯛꯇꯥ ꯂꯩꯕꯥ ꯍꯧꯔꯀꯄꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯍꯟꯖꯤꯅꯍꯟꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯆꯦꯠꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯃꯊꯪꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯅꯒꯤꯗꯃꯛꯇꯥ ꯁꯦꯝ-ꯁꯥꯗꯨꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯗꯨꯅꯥ ꯔꯤꯁꯦꯠ ꯇꯧ꯫

Tips for Performing ꯁ꯭ꯀꯤ ꯑꯦꯔꯒꯣꯃꯤꯇꯔ꯫

• **ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯄꯨꯝꯕꯥ ꯁꯤꯖꯤꯟꯅꯧ**: ꯁ꯭ꯀꯤ ꯑꯦꯔꯒꯣꯃꯤꯇꯔ ꯁꯤꯖꯤꯟꯅꯕꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯄꯨꯝꯕꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯃꯔꯨꯑꯣꯏ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯈꯛꯇꯒꯤ ꯅꯠꯇꯦ꯫ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ, ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯧ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨꯅꯥ ꯃꯈꯥꯗꯥ ꯊꯝꯃꯨ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯃꯊꯛꯀꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯊꯥꯖꯕꯥ ꯊꯝꯕꯥ ꯑꯁꯤꯅꯤ, ꯃꯗꯨꯅꯥ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯏꯃꯕꯦꯂꯦꯟꯁ ꯂꯩꯍꯟꯗꯕꯥ ꯑꯃꯁꯨꯡ ꯄꯣꯇꯦꯟꯁꯤꯑꯦꯜ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯅꯁꯤꯡ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• **ꯑꯆꯨꯝꯕꯥ ꯑꯥꯔꯝ ꯃꯣꯁꯟ**: ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯁꯤꯉ꯭ꯛꯔꯣꯅꯥꯏꯖ ꯇꯧꯔꯕꯥ, ꯐ꯭ꯂꯨꯏꯗ ꯃꯣꯁꯟ ꯑꯃꯗꯥ ꯆꯠꯀꯗꯕꯅꯤ, ꯍꯦꯟꯗꯂꯁꯤꯡ ꯑꯗꯨ ꯁ꯭ꯠꯔꯦꯠ ꯂꯥꯏꯟ ꯑꯃꯗꯥ ꯆꯦꯟꯊꯒꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠ ꯅꯠꯠꯔꯒꯥ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯀꯨꯄꯁꯤꯅꯒꯅꯨ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯁ꯭ꯠꯔꯦꯁ ꯅꯠꯠꯔꯒꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• **ꯄꯦꯁꯤꯡ**: ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯍꯧꯒꯅꯨ꯫ ꯍꯧꯔꯀꯄꯗꯥ ꯑꯣꯜ ꯑꯥꯎꯠ ꯇꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯅꯤ, ꯋꯥꯔꯀꯑꯥꯎꯇꯀꯤ ꯃꯅꯨꯡꯗꯥ ꯇꯉꯈꯥꯏ ꯑꯃꯥ ꯏꯅꯔꯖꯤ ꯂꯣꯏꯁꯤꯅꯕꯈꯛꯇꯅꯤ꯫

ꯁ꯭ꯀꯤ ꯑꯦꯔꯒꯣꯃꯤꯇꯔ꯫ FAQs

Can beginners do the ꯁ꯭ꯀꯤ ꯑꯦꯔꯒꯣꯃꯤꯇꯔ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯁ꯭ꯀꯤ ꯑꯦꯔꯒꯣꯃꯤꯇꯔ ꯑꯃꯥ ꯁꯣꯏꯗꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯌꯥꯒꯅꯤ꯫ ꯃꯁꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯀꯥꯔꯗꯤꯑꯣꯚꯥꯁ꯭ꯀꯨꯂꯥꯔ ꯐꯤꯠꯅꯦꯁ ꯑꯅꯤꯃꯛ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ ꯉꯝꯕꯥ ꯑꯐꯕꯥ ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯅꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯏꯅꯁ꯭ꯠꯔꯛꯁꯟ ꯂꯧꯕꯥ ꯍꯥꯌꯕꯁꯤꯁꯨ ꯑꯐꯕꯥ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯃꯅꯤ꯫

What are common variations of the ꯁ꯭ꯀꯤ ꯑꯦꯔꯒꯣꯃꯤꯇꯔ꯫?

• ꯑꯌꯥꯝꯕꯅꯥ ꯖꯤꯃꯁꯤꯡꯗꯥ ꯐꯪꯂꯤꯕꯥ ꯁꯥꯏꯛꯂꯤꯡ ꯑꯦꯔꯒꯣꯃꯤꯇꯔ ꯑꯁꯤ ꯁꯥꯏꯛꯂꯤꯡꯒꯤ ꯈꯣꯡꯆꯠꯁꯤꯡ ꯑꯁꯤ ꯁꯤꯃꯨꯂꯦꯠ ꯇꯧꯅꯕꯥ ꯁꯦꯃꯈꯤꯕꯅꯤ, ꯃꯁꯤꯅꯥ ꯃꯄꯨꯡ ꯑꯣꯏꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤꯔꯤ꯫
• ꯑꯥꯔꯝ ꯑꯦꯔꯒꯣꯃꯤꯇꯔ, ꯅꯠꯠꯔꯒꯥ "ꯑꯥꯔꯝ ꯀ꯭ꯔꯦꯉ꯭ꯛ" ꯃꯦꯁꯤꯟ ꯑꯁꯤꯅꯥ ꯃꯊꯛꯀꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯤ, ꯃꯁꯤꯅꯥ ꯄꯦꯗꯂꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯇꯨꯝꯕꯒꯤ ꯈꯣꯡꯖꯦꯜ ꯑꯗꯨ ꯌꯦꯡꯁꯤꯜꯂꯤ꯫
• ꯇ꯭ꯔꯦꯗꯃꯤꯜ ꯑꯦꯔꯒꯣꯃꯤꯇꯔ ꯑꯁꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯈꯣꯡꯅꯥ ꯆꯠꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯂꯥꯟꯊꯦꯡꯅꯕꯒꯤ ꯃꯑꯣꯡ ꯃꯇꯧ ꯁꯤꯃꯨꯂꯦꯠ ꯇꯧꯏ ꯑꯃꯁꯨꯡ ꯃꯁꯤꯅꯥ ꯌꯨꯖꯔꯅꯥ ꯈꯣꯡꯖꯦꯜ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯖꯦꯜ ꯌꯥꯡꯅꯥ ꯆꯠꯄꯥ ꯌꯥꯍꯜꯂꯤ꯫
• ꯁ꯭ꯇꯦꯞ ꯑꯦꯔꯒꯣꯃꯤꯇꯔ, ꯅꯠꯠꯔꯒꯥ ꯁ꯭ꯇꯦꯔ ꯀ꯭ꯂꯥꯏꯝꯕꯔ ꯑꯁꯤꯅꯥ ꯁ꯭ꯇꯦꯔ ꯀ꯭ꯂꯥꯏꯝꯕꯔꯒꯤ ꯑꯦꯛꯁꯟ ꯑꯗꯨ ꯔꯤꯞꯂꯤꯀꯦꯠ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯑꯀꯅꯕꯥ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤ꯫

What are good complementing exercises for the ꯁ꯭ꯀꯤ ꯑꯦꯔꯒꯣꯃꯤꯇꯔ꯫?

• ꯀꯦꯇꯂꯕꯦꯜ ꯁꯣꯏꯪꯁꯤꯡꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯞ ꯍꯤꯟꯖꯤꯟ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯞꯂꯣꯁꯤꯚ ꯄꯥꯋꯔ ꯐꯒꯠꯍꯟꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯀꯤ ꯑꯦꯔꯒꯣꯃꯤꯇꯔꯒꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯝꯃꯤ, ꯃꯈꯣꯌ ꯑꯅꯤꯃꯛ ꯃꯦꯁꯤꯟ ꯑꯗꯨꯗꯥ ꯐꯣꯔꯁ ꯁꯦꯝꯕꯗꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫
• ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯁꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯟꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯆꯥꯡ ꯍꯦꯅꯒꯠꯍꯟꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯀꯤ ꯑꯦꯔꯒꯣꯃꯤꯇꯔ ꯇ꯭ꯔꯦꯅꯤꯡꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯥ ꯉꯃꯒꯅꯤ, ꯃꯁꯤꯅꯥ ꯁ꯭ꯀꯤ ꯑꯦꯔꯒ ꯋꯥꯔꯀꯑꯥꯎꯇꯀꯤ ꯃꯅꯨꯡꯗꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯔꯝ ꯑꯃꯁꯨꯡ ꯏꯐꯤꯁꯤꯑꯦꯟꯁꯤ ꯊꯝꯅꯕꯒꯤꯗꯃꯛ ꯃꯔꯨꯑꯣꯏ꯫