Gorilla Chin/Crunch

A dynamic compound movement combining a chin-up with a knee crunch, targeting the upper body pull muscles and core simultaneously.

Instructions

1. Hang from a chin-up bar using an underhand grip with hands slightly wider than shoulder width, arms fully extended.
2. Bend your knees to 90 degrees so your calves are parallel to the floor and thighs are perpendicular to your body. This is your starting position.
3. Exhale as you simultaneously pull yourself upward with your arms and crunch your knees toward your chest.
4. Continue pulling until your nose reaches the bar level and your knees touch your chest, finishing the crunch at the top.
5. Slowly lower your body with control while extending your legs, returning to the starting position with knees bent.
6. Repeat for the prescribed number of repetitions.

Tips

• This is an advanced movement requiring significant pulling strength and core stability
• Move smoothly without kipping or swinging your body
• Initiate the movement by pulling with your lats, not just your arms
• Focus on bringing knees to chest while pulling chin over bar simultaneously
• Start with assisted pull-ups or resistance bands if you cannot complete unassisted reps