Gorilla Chin/Crunch

Gorilla Chin/Crunch demonstration

How to Perform

1. 1Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width.
2. 2Now 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.
3. 3As 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.
4. 4Slowly start to inhale as you return to the starting position.
5. 5Repeat for the recommended amount of repetitions.

Tips & Common Mistakes

• •Focus on controlled movements rather than speed or momentum
• •Maintain proper breathing - exhale during the exertion phase
• •Start with lighter weight to master the form before progressing
• •As a compound movement, this exercise works multiple muscle groups efficiently