Gorilla Chin-up with Crunch

GymDaze demonstration

Watch Gorilla Chin-up with Crunch

Technique

How to perform Gorilla Chin-up with Crunch

1. Hang from a pull-up bar with an underhand grip slightly wider than your shoulders.
2. Bend your knees to about 90 degrees and start with your thighs hanging downward.
3. Pull upward while bringing your knees toward your chest and curling your pelvis toward your ribs.
4. Keep the movement controlled rather than swinging your legs to create momentum.
5. Continue upward until your nose is near the bar while maintaining the tucked position.
6. Lower your body and legs together under control to restore the starting position.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Rectus Abdominis, Biceps Brachii Long Head, Biceps Brachii Short Head.