ꯋꯦꯏꯇꯦꯗ ꯕꯦꯟꯆ ꯗꯤꯞ ꯇꯧꯕꯥ꯫

• Body Part: ᑐᗐᑲᕑᔭᖏ ᑎᔔᔕᖏᖏ , ᱡᱟᱥᱚᱣᱟᱯᱚᱸ ᱢᱚᱦᱟ.
• Equipment: ꯏꯣ꯮.
• Primary Muscles: Triceps Brachii
• Secondary Muscles: Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Introduction to the ꯋꯦꯏꯇꯦꯗ ꯕꯦꯟꯆ ꯗꯤꯞ ꯇꯧꯕꯥ꯫

ꯋꯦꯏꯇꯦꯗ ꯕꯦꯟꯆ ꯗꯤꯞ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁꯇꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯕꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯈꯨꯎ, ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯒꯤ ꯃꯁꯂꯁꯤꯡꯗꯁꯨ ꯁꯣꯀꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯁꯛꯇꯤ ꯑꯃꯁꯨꯡ ꯃꯁꯂꯒꯤ ꯋꯥꯍꯟꯊꯣꯛ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯌꯦꯡꯂꯤꯕꯥ ꯏꯟꯇꯔꯃꯤꯗꯤꯌꯦꯠꯇꯒꯤ ꯑꯦꯗꯚꯥꯟꯁ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛꯀꯤ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯆꯨꯝꯃꯤ꯫ ꯑꯔꯨꯝꯕꯥ ꯍꯥꯄꯆꯤꯟꯗꯨꯅꯥ, ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯇ꯭ꯔꯦꯗꯤꯁ꯭ꯅꯦꯜ ꯕꯦꯟꯆ ꯗꯤꯄꯀꯤ ꯍꯦꯟꯅꯥ ꯁꯤꯡꯅꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯥ ꯄꯤꯔꯤ, ꯃꯁꯤꯅꯥ ꯃꯁꯜ ꯆꯥꯎꯈꯠꯄꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ, ꯑꯦꯟꯗꯨꯔꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯐꯤꯖꯤꯀꯦꯜ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯐꯒꯠꯍꯜꯂꯤ꯫

Performing the: A Step-by-Step Tutorial ꯋꯦꯏꯇꯦꯗ ꯕꯦꯟꯆ ꯗꯤꯞ ꯇꯧꯕꯥ꯫

• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯕꯦꯟꯆ ꯑꯗꯨꯗꯒꯤ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯆꯦꯀꯁꯤꯟꯅꯥ ꯂꯧꯊꯣꯀꯎ, ꯅꯍꯥꯛꯀꯤ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯅꯥ ꯁꯄꯣꯔꯠ ꯇꯧ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯗꯤꯒ꯭ꯔꯤ 90ꯒꯤ ꯑꯦꯉ꯭ꯒꯂꯗꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯗꯤꯒ꯭ꯔꯤ 90ꯒꯤ ꯑꯦꯉ꯭ꯒꯜ ꯑꯃꯥ ꯁꯦꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯕꯦꯟꯆ ꯑꯗꯨꯒꯥ ꯅꯛꯅꯅꯥ ꯊꯝꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯇꯧꯕꯤꯌꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯆꯦꯟꯊꯔꯀꯄꯥ ꯐꯥꯎꯕꯥ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯊꯤꯡꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯟꯅꯕꯥ ꯁꯤꯖꯤꯟꯅꯗ꯭ꯔꯤ꯫
• ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯀꯟꯠꯔꯣꯜ ꯑꯃꯁꯨꯡ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯖꯅꯥ ꯊꯝꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ, ꯑꯄꯥꯝꯕꯥ ꯔꯤꯄꯕ꯭ꯂꯤꯛ ꯃꯁꯤꯡ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯁꯤ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯋꯦꯏꯇꯦꯗ ꯕꯦꯟꯆ ꯗꯤꯞ ꯇꯧꯕꯥ꯫

• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇ: ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯇꯧ꯫ ꯈꯣꯡꯖꯦꯜ ꯌꯥꯡꯅꯥ ꯆꯠꯂꯨ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯗꯥ ꯃꯊꯧ ꯇꯥꯗꯕꯥ ꯁ꯭ꯠꯔꯦꯁ ꯂꯩꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨꯒꯤ ꯃꯈꯥꯗꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯗꯤꯒ꯭ꯔꯤ 90 ꯐꯥꯎꯕꯥ ꯀꯨꯄꯁꯤꯅꯒꯗꯕꯅꯤ꯫
• ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯕꯦꯟꯆ ꯑꯗꯨꯒꯥ ꯅꯛꯅꯅꯥ ꯊꯝꯃꯨ: ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯕꯦꯟꯆ ꯑꯗꯨꯗꯒꯤ ꯌꯥꯝꯅꯥ ꯂꯥꯞꯅꯥ ꯊꯃꯖꯤꯅꯕꯅꯤ ꯃꯗꯨꯅꯥ ꯈꯨꯎꯁꯤꯡꯗꯥ ꯑꯍꯦꯅꯕꯥ ꯄ꯭ꯔꯦꯁꯔ ꯄꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯕꯦꯟꯆ ꯑꯗꯨꯒꯥ ꯅꯛꯅꯅꯥ ꯊꯝꯅꯕꯥ ꯍꯣꯠꯅꯒꯗꯕꯅꯤ, ꯃꯗꯨꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯅꯒꯅꯤ꯫
• ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯁꯤꯖꯤꯟꯅꯧ: ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯒꯤꯗꯃꯛꯇꯥ ꯑꯍꯦꯅꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯁꯤꯖꯤꯟꯅꯔꯕꯗꯤ, ꯃꯗꯨ ꯆꯥꯡ ꯑꯃꯅꯤ ꯍꯥꯌꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯀꯎ꯫

ꯋꯦꯏꯇꯦꯗ ꯕꯦꯟꯆ ꯗꯤꯞ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯋꯦꯏꯇꯦꯗ ꯕꯦꯟꯆ ꯗꯤꯞ ꯇꯧꯕꯥ꯫?

ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯂꯕꯥ ꯕꯦꯟꯆ ꯗꯤꯄꯁꯤꯡ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯄꯥꯉ꯭ꯒꯂꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯁꯤꯡꯅꯕꯥ ꯑꯃꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ, ꯑꯍꯦꯅꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯌꯥꯑꯣꯗꯕꯥ ꯍꯥꯌꯕꯁꯤꯁꯨ ꯌꯥꯗꯦ꯫ ꯋꯦꯏꯇꯦꯗ ꯕꯦꯟꯆ ꯗꯤꯄꯇꯥ ꯆꯪꯗ꯭ꯔꯤꯉꯩꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯃꯈꯣꯌꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯐꯔꯝ ꯁꯦꯃꯒꯠꯅꯕꯥ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯕꯦꯟꯆ ꯗꯤꯞ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯁꯤꯁ꯭ꯇꯦꯗ ꯗꯤꯞ ꯐꯥꯑꯣꯕꯥ ꯍꯧꯗꯣꯛꯅꯕꯥ ꯄꯥꯎꯇꯥꯛ ꯄꯤꯔꯤ꯫ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯐꯔꯝ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛ ꯑꯁꯤ ꯍꯧꯔꯛꯂꯤꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯇ꯭ꯔꯦꯅꯔ ꯑꯃꯒꯥ ꯅꯠꯠꯔꯒꯥ ꯂꯧꯁꯤꯡ ꯂꯩꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯄꯥꯔꯇꯅꯔ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯊꯕꯛ ꯇꯧꯃꯤꯟꯅꯕꯅꯥ ꯃꯇꯦꯡ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫

What are common variations of the ꯋꯦꯏꯇꯦꯗ ꯕꯦꯟꯆ ꯗꯤꯞ ꯇꯧꯕꯥ꯫?

• ꯋꯥꯡꯈꯠꯄꯥ ꯈꯣꯡꯎꯄꯁꯤꯡꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯕꯦꯟꯆ ꯗꯤꯞ: ꯃꯁꯤ ꯕꯦꯟꯆ ꯗꯤꯄꯀꯤ ꯍꯦꯟꯅꯥ ꯁꯤꯡꯅꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯅꯤ, ꯃꯐꯃꯗꯨꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯑꯇꯣꯞꯄꯥ ꯕꯦꯟꯆ ꯅꯠꯠꯔꯒꯥ ꯋꯥꯡꯈꯠꯄꯥ ꯄ꯭ꯂꯦꯠꯐꯣꯔꯝ ꯑꯃꯗꯥ ꯊꯃꯗꯨꯅꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯁꯤꯉ꯭ꯒꯜ ꯕꯦꯟꯆ ꯗꯤꯞ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤ ꯈꯨꯠ ꯑꯃꯁꯨꯡ ꯈꯣꯡ ꯑꯅꯤꯃꯛ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯕꯦꯟꯆ ꯑꯃꯗꯥ ꯄꯥꯡꯊꯣꯀꯏ, ꯃꯁꯤꯅꯥ ꯃꯁꯤꯕꯨ ꯍꯦꯟꯅꯥ ꯍꯧꯔꯀꯄꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯑꯣꯄꯁꯟ ꯑꯃꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫
• ꯋꯦꯏꯇꯦꯗ ꯄ꯭ꯂꯦꯠ ꯕꯦꯟꯆ ꯗꯤꯞ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯑꯍꯦꯅꯕꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯍꯥꯄꯆꯤꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯃꯈꯥ ꯇꯥꯅꯥ ꯆꯦꯂꯦꯟꯖ ꯇꯧꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯄꯇꯥ ꯑꯣꯖꯟ ꯄ꯭ꯂꯦꯠ ꯑꯃꯥ ꯊꯝꯕꯥ ꯌꯥꯎꯏ꯫
• ꯔꯤꯡ ꯗꯤꯄꯁꯤꯡ: ꯃꯁꯤꯒꯤ ꯑꯍꯣꯡꯕꯥ ꯚꯔꯖꯟ ꯑꯁꯤ ꯖꯤꯃꯅꯥꯁ꯭ꯇꯤꯛ ꯔꯤꯡꯁꯤꯡꯗꯥ ꯄꯥꯡꯊꯣꯀꯏ, ꯃꯁꯤꯗꯥ ꯍꯦꯟꯅꯥ ꯄꯥꯉ꯭ꯒꯜ, ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯃꯊꯧ ꯇꯥꯏ꯫

What are good complementing exercises for the ꯋꯦꯏꯇꯦꯗ ꯕꯦꯟꯆ ꯗꯤꯞ ꯇꯧꯕꯥ꯫?

• ꯀ꯭ꯂꯣꯖ-ꯒ꯭ꯔꯤꯞ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯑꯃꯁꯨꯡ ꯆꯦꯁ꯭ꯠ ꯃꯁꯂꯁꯤꯡꯕꯨ ꯇꯣꯉꯥꯅꯕꯥ ꯑꯦꯉ꯭ꯒꯜ ꯑꯃꯗꯒꯤ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯗꯨꯅꯥ ꯋꯦꯏꯇꯦꯗ ꯕꯦꯟꯆ ꯗꯤꯄꯁꯤꯡ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯗꯤꯄꯁꯤꯡ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯄꯨꯁ-ꯑꯄꯁꯤꯡ: ꯄꯨꯁ-ꯑꯄꯁꯤꯡꯅꯥ ꯋꯦꯏꯇꯦꯗ ꯕꯦꯟꯆ ꯗꯤꯄꯁꯤꯡꯒꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯁꯜ ꯀꯥꯡꯂꯨꯄꯁꯤꯡ – ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ, ꯁꯣꯔꯣꯛ, ꯑꯃꯁꯨꯡ ꯆꯦꯁ꯭ꯠ – ꯑꯗꯨꯕꯨ ꯇꯣꯉꯥꯅꯕꯥ ꯑꯦꯉ꯭ꯒꯜ ꯑꯃꯗꯒꯤ ꯊꯕꯛ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁ ꯑꯣꯏꯕꯥ ꯃꯁꯜ ꯗꯤꯚꯦꯂꯄꯃꯦꯟꯇ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯜꯂꯤ꯫