Gorilla Chin/Crunch

Also called gorilla chin, chin up crunch and gorilla crunch.

Works

Abs, plus biceps and lats

Equipment

Bodyweight

Level

Intermediate

Type

Compound

How to do it

Setup. Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width.

1. Now bend your knees at a 90 degree angle so that the calves are parallel to the floor while the thighs remain perpendicular to it. This will be your starting position.
2. As you exhale, pull yourself up while crunching your knees up at the same time until your knees are at chest level. You will stop going up as soon as your nose is at the same level as the bar. Tip: When you get to this point you should also be finishing the crunch at the same time.
3. Slowly start to inhale as you return to the starting position.
4. Repeat for the recommended amount of repetitions.

Cues

• Underhand grip, knees bent 90 degrees.
• Pull up and crunch together.
• Knees to the chest.
• Lower slowly, no swing.

Common mistakes

• Swinging.
• Dropping out of the top.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

Easier

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