Gorilla Chin/Crunch

a.k.a. Gorilla Chin, Gorilla Crunch

Differentiation: Mechanics

This variation of a crunch is unique. Here is how: it requires you to pull your knees all the way up to your chest | as well as perform a slight chin-up movement. Both movements combine to target and strengthen your lower abdominal muscles | and lats.

Starting Position

To get into starting position, do this...

1) Locate a pull-up bar.

2) Jump up and grab the pull-up bar.

3) Grasp the chin-up bar at shoulder-width - with your palms facing your body.

4) Allow your body to hang loosely from the bar with your arms straight.

5) Bend your knees - so your calves are parallel with the floor.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you pull your body and knees upward simultaneously...

3) ...until your knees touch your chest...

4) ...and your nose is level with the bar.

5) Hold this position for a count of one second.

6) This is the ending position.

7) Then, inhale as you gradually lower your body and relax your legs - until your arms are fully extended and your lower legs are again parallel with the floor.

8) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Be sure to raise your legs in a controlled motion.

Bring your knees to your chest during each rep.

Gear Advice

For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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