ꯁ꯭ꯠꯔꯣꯡꯃꯦꯟ ꯋꯦꯠ ꯐꯣꯔ ꯍꯥꯏꯠ꯫

• Body Part: Ningtokpa
• Equipment: ꯏꯣ꯮.

Introduction to the ꯁ꯭ꯠꯔꯣꯡꯃꯦꯟ ꯋꯦꯠ ꯐꯣꯔ ꯍꯥꯏꯠ꯫

ꯁ꯭ꯠꯔꯣꯡꯃꯦꯟ ꯋꯦꯠ ꯐꯣꯔ ꯍꯥꯏꯠ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯦꯛꯁꯞꯂꯣꯁꯤꯚ ꯄꯥꯋꯔ, ꯃꯄꯨꯡꯐꯥꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯁꯛꯇꯤ ꯑꯃꯁꯨꯡ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯝꯕꯥ ꯁꯛꯇꯤ ꯂꯩꯕꯥ ꯁ꯭ꯠꯔꯦꯡꯊ ꯇ꯭ꯔꯦꯅꯤꯡ ꯔꯨꯇꯤꯟ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯐꯉ꯭ꯀꯁ꯭ꯅꯦꯜ ꯐꯤꯠꯅꯦꯁ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯁꯦꯃꯈꯤꯕꯅꯤ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯑꯋꯥꯡꯕꯥ ꯊꯥꯛꯀꯤ ꯁꯥꯟꯅꯄꯣꯠꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡꯗꯥ ꯁꯔꯨꯛ ꯌꯥꯔꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯁꯦꯃꯈꯤꯕꯅꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯔꯤꯑꯦꯜ-ꯋꯥꯔꯜꯗ ꯐꯤꯖꯤꯀꯦꯂꯤꯇꯤꯗꯥ ꯑꯀꯅꯕꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯄꯥꯝꯅꯩ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯨꯡꯇꯤꯒꯤ ꯄꯨꯟꯁꯤꯗꯥ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯈꯣꯡꯖꯦꯂꯁꯤꯡ ꯑꯗꯨ ꯌꯦꯡꯁꯤꯜꯂꯤ, ꯃꯗꯨꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯐꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯜꯂꯤ꯫

Performing the: A Step-by-Step Tutorial ꯁ꯭ꯠꯔꯣꯡꯃꯦꯟ ꯋꯦꯠ ꯐꯣꯔ ꯍꯥꯏꯠ꯫

• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯈꯨꯎꯒꯤ ꯆꯥꯡ ꯋꯥꯡꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯗꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯈꯨꯠ ꯑꯅꯤꯃꯛꯅꯥ ꯂꯧꯈꯠꯂꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ, ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯄꯥꯌꯈꯠꯂꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯆꯦꯠꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ꯫
• ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯂꯩꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ, ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯆꯠꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯧ, ꯃꯍꯧꯁꯥꯅꯥ ꯃꯗꯨ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯋꯥꯡꯈꯠꯍꯟꯅꯕꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯃꯨ, ꯃꯍꯧꯁꯥꯅꯥ ꯃꯃꯥꯡꯗꯥ ꯂꯦꯄꯊꯣꯀꯈ꯭ꯔꯕꯥ ꯍꯥꯏꯠ ꯕꯥꯔ ꯑꯃꯒꯤ ꯃꯊꯛꯇꯥ꯫
• ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯁꯥꯐꯅꯥ ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯍꯟꯊꯍꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ꯫

Tips for Performing ꯁ꯭ꯠꯔꯣꯡꯃꯦꯟ ꯋꯦꯠ ꯐꯣꯔ ꯍꯥꯏꯠ꯫

• **ꯑꯆꯨꯝꯕꯥ ꯇꯦꯛꯅꯤꯛ:** ꯋꯦꯏꯠ ꯐꯣꯔ ꯍꯥꯏꯠ ꯏꯚꯦꯟꯇꯀꯤꯗꯃꯛꯇꯥ, ꯅꯍꯥꯛꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯥ ꯃꯥꯂꯦꯃꯗꯒꯤ ꯑꯣꯚꯔꯍꯦꯗꯇꯥ ꯑꯃꯁꯨꯡ ꯑꯀꯛꯅꯕꯥ ꯑꯋꯥꯡꯕꯥ ꯑꯃꯗꯥ ꯁꯦꯠ ꯇꯧꯔꯕꯥ ꯕꯥꯔ ꯑꯃꯒꯤ ꯃꯊꯛꯇꯥ ꯂꯧꯊꯣꯀꯄꯥ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯇꯦꯛꯅꯤꯛ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯀ꯭ꯂꯤꯟ (ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯈꯨꯎꯒꯤ ꯑꯋꯥꯡꯕꯗꯥ ꯋꯥꯡꯈꯠꯄꯥ) ꯑꯃꯥ ꯌꯥꯎꯏ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯄ꯭ꯔꯦꯁ ꯅꯠꯠꯔꯒꯥ ꯄꯨꯁ ꯄ꯭ꯔꯦꯁ (ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯄꯨꯁꯤꯜꯂꯀꯄꯥ) ꯌꯥꯎꯏ꯫ ꯑꯍꯥꯅꯕꯥ ꯂꯤꯐꯇꯀꯤ ꯃꯅꯨꯡꯗꯥ ꯁ꯭ꯠꯔꯦꯠ ꯕꯦꯛ ꯑꯃꯥ ꯊꯝꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨ ꯄꯥꯋꯔ ꯄꯤꯅꯕꯒꯤꯗꯃꯛ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯈꯨꯠꯁꯥ ꯍꯩꯕꯥ ꯈꯛꯇꯗꯥ ꯊꯥꯖꯕꯥ ꯊꯝꯕꯥ ꯑꯁꯤꯅꯤ, ꯃꯗꯨꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯃꯊꯧ ꯇꯥꯗꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯌꯥꯏ꯫
• **ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯎꯞ ꯁꯤꯖꯤꯟꯅꯕꯥ:** StrongMan Weight for Height ꯗꯥ ꯊꯣꯀꯄꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯎꯞ ꯁꯤꯖꯤꯟꯅꯗꯕꯅꯤ꯫

ꯁ꯭ꯠꯔꯣꯡꯃꯦꯟ ꯋꯦꯠ ꯐꯣꯔ ꯍꯥꯏꯠ꯫ FAQs

Can beginners do the ꯁ꯭ꯠꯔꯣꯡꯃꯦꯟ ꯋꯦꯠ ꯐꯣꯔ ꯍꯥꯏꯠ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯍꯥꯏꯠ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯒꯤꯗꯃꯛꯇꯥ ꯁ꯭ꯠꯔꯣꯡꯃꯦꯟ ꯑꯣꯖꯟ ꯑꯁꯤ ꯇꯧꯕꯥ ꯌꯥꯏ, ꯑꯗꯨꯕꯨ ꯃꯦꯅꯦꯖ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯇꯝꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯑꯍꯥꯅꯕꯗꯥ ꯂꯃꯖꯤꯡꯕꯤꯕꯥ ꯍꯥꯌꯕꯁꯤꯁꯨ ꯔꯤꯀꯃꯦꯟꯗ ꯇꯧꯏ꯫ ꯃꯁꯤꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯀꯝꯞꯂꯦꯛꯁ ꯑꯣꯏ ꯑꯃꯁꯨꯡ ꯄꯥꯋꯔ ꯀꯌꯥ ꯑꯃꯥ ꯌꯥꯑꯣꯏ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯦꯛꯅꯤꯛ ꯁꯦꯃꯒꯠꯄꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫

What are common variations of the ꯁ꯭ꯠꯔꯣꯡꯃꯦꯟ ꯋꯦꯠ ꯐꯣꯔ ꯍꯥꯏꯠ꯫?

• ꯋꯦꯠ ꯑꯣꯚꯔ ꯕꯥꯔ ꯏꯚꯦꯟꯇ ꯑꯁꯤꯅꯥ ꯀꯝꯄꯤꯇꯤꯇꯔꯁꯤꯡꯅꯥ ꯃꯍꯧꯁꯥꯅꯥ ꯙꯥꯇꯨꯒꯤ ꯕ꯭ꯂꯣꯛ ꯅꯠꯠꯔꯒꯥ ꯀꯦꯇꯂꯕꯦꯂꯒꯤ ꯃꯑꯣꯡꯗꯥ ꯑꯣꯏꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯥ ꯍꯣꯔꯥꯏꯖꯣꯟꯇꯦꯜ ꯕꯥꯔ ꯑꯃꯒꯤ ꯃꯊꯛꯇꯥ ꯊꯥꯗꯣꯀꯄꯥ ꯃꯊꯧ ꯇꯥꯏ꯫
• ꯁꯤꯐ ꯇꯁ ꯑꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ, ꯃꯐꯃꯁꯤꯗꯥ ꯁ꯭ꯠꯔꯣꯒꯤ ꯕꯟꯗꯜ ꯑꯃꯥ (ꯁꯤꯐ) ꯑꯁꯤ ꯄꯤꯆꯐꯣꯔꯛ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯕꯥꯔ ꯑꯃꯒꯤ ꯃꯊꯛꯇꯥ ꯊꯥꯏ꯫
• ꯁ꯭ꯀꯇꯔꯒꯤ ꯆꯠꯅꯕꯤꯒꯤ ꯊꯧꯔꯝ ꯑꯃꯥ ꯑꯣꯏꯔꯤꯕꯥ ꯀꯦꯕꯔ ꯇꯣꯁ ꯑꯁꯤꯅꯥ ꯑꯆꯧꯕꯥ ꯎꯒꯤ ꯄꯣꯠꯁꯛ ꯑꯃꯥ ꯅꯠꯠꯔꯒꯥ "ꯀꯦꯕꯔ" ꯊꯥꯗꯣꯀꯄꯥ ꯌꯥꯑꯣꯏ, ꯃꯁꯤꯅꯥ "ꯄꯨꯡ ꯱꯲"ꯒꯤ ꯄꯣꯖꯤꯁꯟꯗꯥ ꯍꯀꯊꯦꯡꯅꯅꯥ ꯂꯦꯟꯗ ꯇꯧꯅꯕꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ꯫
• ꯍꯥꯃꯗꯣꯀꯄꯥ ꯇꯣꯁꯇꯥ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯃꯀꯣꯀꯊꯣꯡꯕꯗꯥ ꯑꯀꯅꯕꯥ ꯍꯥꯃꯗꯣꯀꯄꯥ ꯑꯃꯥ ꯂꯥꯟꯊꯣꯀꯏ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯃꯗꯨ ꯊꯥꯗꯣꯀꯏ, ꯃꯁꯤꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯆꯥꯎꯕꯥ ꯂꯥꯞꯅꯕꯥ ꯑꯗꯨ ꯐꯪꯅꯕꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ꯫

What are good complementing exercises for the ꯁ꯭ꯠꯔꯣꯡꯃꯦꯟ ꯋꯦꯠ ꯐꯣꯔ ꯍꯥꯏꯠ꯫?

• ꯕꯣꯛꯁ ꯖꯝꯄꯁꯤꯡꯅꯥ ꯁ꯭ꯠꯔꯣꯡꯃꯦꯟ ꯋꯦꯠ ꯐꯣꯔ ꯍꯥꯏꯇꯇꯥ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯅꯕꯁꯨ ꯌꯥꯏ, ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯋꯔ ꯑꯃꯁꯨꯡ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯁꯦꯃꯒꯠꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯁꯤꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯂꯧꯊꯣꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯊꯥꯗꯣꯀꯄꯗꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯐꯣꯔꯁ ꯑꯗꯨ ꯁꯦꯃꯒꯠꯄꯗꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫
• ꯑꯣꯚꯔꯍꯦꯗ ꯄ꯭ꯔꯦꯁ ꯑꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯁ꯭ꯠꯔꯣꯡꯃꯦꯟ ꯋꯦꯠ ꯐꯣꯔ ꯍꯥꯏꯠꯀꯤ ꯂꯤꯐꯇꯤꯡ ꯐꯦꯖꯗꯥ ꯁꯤꯖꯤꯟꯅꯔꯤꯕꯥ ꯈꯨꯠꯁꯥ ꯑꯃꯁꯨꯡ ꯈꯨꯠꯁꯥꯒꯤ ꯃꯁꯂꯁꯤꯡ ꯍꯀꯊꯦꯡꯅꯅꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯐꯒꯠꯍꯜꯂꯤ꯫