ꯋꯦꯏꯇꯦꯗ ꯂꯥꯏꯌꯤꯡ ꯇ꯭ꯕꯤꯁ꯭ꯠ꯫

• Body Part: ꯆꯤ ꯆꯤꯡꯗ
• Equipment: ꯂꯤꯑꯇꯔ ꯆꯠꯁꯄꯗ
• Primary Muscles: Obliques

Introduction to the ꯋꯦꯏꯇꯦꯗ ꯂꯥꯏꯌꯤꯡ ꯇ꯭ꯕꯤꯁ꯭ꯠ꯫

ꯋꯦꯏꯇꯦꯗ ꯂꯥꯏꯌꯤꯡ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯑꯁꯤ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯑꯣꯕꯂꯤꯀꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯍꯧꯔꯛꯂꯤꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯍꯣꯡꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯖꯕꯁꯤꯡ ꯑꯅꯤꯃꯛꯀꯤꯗꯃꯛ ꯆꯨꯝꯃꯤ, ꯃꯔꯃꯗꯤ ꯁꯤꯖꯤꯟꯅꯔꯤꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯁꯤ ꯍꯣꯡꯗꯣꯛ ꯍꯣꯡꯖꯤꯟ ꯇꯧꯗꯨꯅꯥ ꯑꯋꯥꯕꯥ ꯑꯁꯤ ꯁꯦꯃꯗꯣꯀꯄꯥ ꯌꯥꯏ꯫ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊ ꯐꯒꯠꯍꯟꯅꯕꯥ, ꯃꯈꯣꯌꯒꯤ ꯑꯄꯨꯅꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ, ꯑꯃꯁꯨꯡ ꯁꯥꯟꯅ-ꯈꯣꯠꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯁꯄꯣꯔꯠ ꯇꯧꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯎꯍꯅꯕꯥ ꯄꯥꯝꯂꯕꯁꯨ ꯌꯥꯏ꯫

Performing the: A Step-by-Step Tutorial ꯋꯦꯏꯇꯦꯗ ꯂꯥꯏꯌꯤꯡ ꯇ꯭ꯕꯤꯁ꯭ꯠ꯫

• ꯈꯨꯠ ꯑꯅꯤꯃꯛꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯊꯛꯇꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯄꯨꯟꯅꯥ ꯊꯝꯃꯨ꯫
• ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯥ ꯍꯟꯊꯍꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯍꯜꯂꯨ ꯑꯗꯨꯕꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨꯗꯤ ꯇꯔꯨ-ꯇꯅꯥꯟꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ, ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯂꯩꯕꯥ ꯐꯥꯎꯕꯥ꯫
• ꯃꯤꯅꯠ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯊꯛꯇꯥ ꯂꯩꯕꯥ ꯍꯧꯔꯀꯄꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯂꯧꯊꯣꯀꯎ꯫
• ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯃꯥ ꯃꯄꯨꯡ ꯐꯥꯍꯟꯅꯕꯥ ꯑꯇꯣꯞꯄꯥ ꯃꯥꯌꯀꯩꯗꯥ ꯆꯠꯄꯥ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ, ꯑꯃꯁꯨꯡ ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯃꯥꯌꯀꯩꯁꯤꯡ ꯑꯗꯨ ꯑꯣꯜꯇꯔ ꯇꯧꯗꯨꯅꯥ ꯃꯈꯥ ꯆꯠꯊꯕꯤꯌꯨ꯫

Tips for Performing ꯋꯦꯏꯇꯦꯗ ꯂꯥꯏꯌꯤꯡ ꯇ꯭ꯕꯤꯁ꯭ꯠ꯫

• ꯈꯣꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯍꯜꯂꯣꯏꯗꯕꯅꯤ: ꯊꯤꯡꯖꯤꯅꯒꯗꯕꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯍꯅꯕꯅꯤ꯫ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯍꯣꯠꯅꯕꯗꯥ ꯑꯃꯁꯨꯡ ꯂꯧꯊꯣꯛꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯒꯅꯨ; ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯇ꯭ꯌꯨꯏꯁ꯭ꯠ ꯑꯗꯨ ꯄꯥꯡꯊꯣꯛꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯑꯃꯁꯨꯡ ꯑꯣꯕꯂꯤꯛ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇ ꯑꯣꯏꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯃꯗꯥ ꯂꯩꯒꯗꯕꯅꯤ꯫
• ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯈꯜꯂꯨ: ꯅꯍꯥꯛꯅꯥ ꯈꯅꯒꯗꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯁꯤꯡꯅꯕꯥ ꯑꯣꯏꯔꯕꯁꯨ ꯃꯦꯅꯦꯖ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯑꯣꯏꯒꯗꯕꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯃꯁꯤꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯃꯗꯕꯥ ꯑꯃꯁꯨꯡ ꯄꯣꯇꯦꯟꯁꯤꯑꯦꯜ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯍꯦꯟꯅꯥ ꯂꯨꯝꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯆꯥꯡ ꯍꯦꯅꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫
• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯆꯠꯄꯥ ꯌꯥꯔꯣꯏꯗꯕꯅꯤ꯫

ꯋꯦꯏꯇꯦꯗ ꯂꯥꯏꯌꯤꯡ ꯇ꯭ꯕꯤꯁ꯭ꯠ꯫ FAQs

Can beginners do the ꯋꯦꯏꯇꯦꯗ ꯂꯥꯏꯌꯤꯡ ꯇ꯭ꯕꯤꯁ꯭ꯠ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯋꯦꯏꯇꯦꯗ ꯂꯥꯏꯌꯤꯡ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯃꯍꯟꯅꯕꯥ ꯂꯥꯏꯠ ꯑꯣꯏꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯗꯒꯤ ꯍꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯨꯝꯅꯥ, ꯑꯍꯥꯅꯕꯗꯥ ꯐꯤꯠꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯑꯃꯅꯥ ꯑꯆꯨꯝꯕꯥ ꯇꯦꯛꯅꯤꯛ ꯑꯗꯨ ꯎꯠꯄꯥ ꯍꯥꯌꯕꯁꯤ ꯑꯐꯕꯥ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯃꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯇꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯐꯥꯎꯔꯕꯗꯤ ꯊꯤꯡꯖꯤꯅꯕꯁꯨ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫

What are common variations of the ꯋꯦꯏꯇꯦꯗ ꯂꯥꯏꯌꯤꯡ ꯇ꯭ꯕꯤꯁ꯭ꯠ꯫?

• ꯑꯇꯣꯞꯄꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯗꯤ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯕꯣꯜ ꯂꯥꯏꯌꯤꯡ ꯇ꯭ꯕꯤꯁ꯭ꯇꯅꯤ, ꯃꯐꯃꯁꯤꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯀꯣꯔ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯏꯐꯦꯛꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯅꯕꯥ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯕꯣꯜ ꯑꯃꯗꯥ ꯂꯩ꯫
• ꯅꯍꯥꯛꯅꯥ ꯕꯦꯟꯗꯦꯗ ꯂꯥꯏꯌꯤꯡ ꯇ꯭ꯕꯤꯁ꯭ꯇꯁꯨ ꯍꯣꯠꯅꯕꯥ ꯌꯥꯏ, ꯃꯐꯃꯗꯨꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯇꯦꯟꯁꯟ ꯁꯦꯃꯒꯠꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯑꯣꯕꯂꯤꯛ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯆꯦꯂꯦꯟꯖ ꯇꯧꯅꯕꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯕꯦꯟꯗ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯩ꯫
• ꯀꯦꯇꯂꯕꯦꯜ ꯂꯥꯏꯌꯤꯡ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯑꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ, ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯋꯥꯔꯀꯑꯥꯎꯇꯀꯤ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯍꯤꯗꯥꯛ ꯂꯥꯡꯊꯛꯀꯤ ꯕꯣꯜ ꯑꯃꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯀꯦꯇꯂꯕꯦꯜ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯩ꯫
• ꯑꯔꯣꯏꯕꯗꯥ, ꯁꯤꯉ꯭ꯒꯜ-ꯂꯦꯒ ꯂꯥꯏꯌꯤꯡ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯑꯁꯤ ꯂꯣꯌꯔꯕꯥ ꯑꯦꯕꯁꯁꯤꯡꯗꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯅꯕꯥ ꯇ꯭ꯌꯨꯏꯁ꯭ꯠ ꯑꯗꯨ ꯄꯥꯡꯊꯣꯛꯂꯤꯉꯩꯗꯥ ꯈꯣꯡ ꯑꯃꯥ ꯃꯥꯂꯦꯃꯗꯒꯤ ꯂꯧꯊꯣꯀꯄꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ꯫

What are good complementing exercises for the ꯋꯦꯏꯇꯦꯗ ꯂꯥꯏꯌꯤꯡ ꯇ꯭ꯕꯤꯁ꯭ꯠ꯫?

• ꯁꯥꯏꯀꯜ ꯀ꯭ꯔꯥꯟꯆꯁꯤꯡ: ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯣꯌꯔꯕꯥ, ꯃꯌꯥꯏ ꯑꯣꯏꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯊꯛꯀꯤ ꯑꯦꯕꯁꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯃꯥ ꯄꯤ, ꯃꯗꯨꯅꯥ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯃꯁꯜ ꯒ꯭ꯔꯨꯞ ꯑꯗꯨꯗꯥ ꯊꯕꯛ ꯇꯧꯗꯨꯅꯥ ꯑꯗꯨꯕꯨ ꯇꯣꯉꯥꯅꯕꯥ ꯑꯦꯞꯔꯣꯆ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯋꯦꯏꯇꯦꯗ ꯂꯥꯏꯌꯤꯡ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯑꯗꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ꯫
• ꯄ꯭ꯂꯥꯉ꯭ꯀꯁꯤꯡ: ꯄ꯭ꯂꯥꯉ꯭ꯀꯁꯤꯡꯅꯥ ꯑꯣꯕꯂꯤꯀꯁꯤꯡ ꯈꯛꯇꯥ ꯅꯠꯇꯅꯥ ꯀꯣꯔ ꯄꯨꯝꯅꯃꯛ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯁꯤꯅꯥ ꯑꯀꯅꯕꯥ ꯌꯨꯝꯐꯝ ꯑꯃꯥ ꯄꯤꯔꯤ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯐꯒꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯋꯦꯏꯇꯦꯗ ꯂꯥꯏꯌꯤꯡ ꯇ꯭ꯕꯤꯁ꯭ꯇꯒꯨꯝꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡꯒꯤ ꯏꯐꯦꯛꯇꯤꯕꯅꯦꯁ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫