Gorilla Chin/Crunch
Muscles worked
Instructions
- 1Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width.
- 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.
- 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.
- 4Slowly start to inhale as you return to the starting position.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Gorilla Chin/Crunch
This hybrid movement combines a pull-up and a knee crunch in a single motion, aiming to touch your nose to the bar as your knees rise to chest level at the same time. Hanging from the bar with an underhand grip, you pull your body upward while simultaneously flexing the hips and spine to bring the knees up, heavily engaging the abs, biceps and lats together. It's an advanced exercise that requires solid mastery of both the strict pull-up and the hanging knee raise on their own before combining them. Timing is the key: the top of the pull and the peak of the crunch should land at exactly the same moment.
check_circleBenefits
- check_circleCombines two demanding movements into one efficient exercise
- check_circleSimultaneously strengthens the abs, back and biceps
- check_circleDevelops coordination and motor control
- check_circleAn advanced move to vary your pulling workouts
lightbulbExecution tips
- lightbulbMaster the strict pull-up and knee raise separately first
- lightbulbFlex the hips and pull with the arms at the same time
- lightbulbAim to have your nose meet the bar right at the peak of the crunch
- lightbulbControl the descent, don't just drop
warningCommon mistakes
- warningAttempting the move without a solid strict pull-up first
- warningSwinging the body to generate momentum (kipping)
- warningDoing the pull and the crunch separately instead of together
- warningDropping down too fast without control
helpFrequently asked questions
Do I need to already know how to do pull-ups?expand_more
Yes, a solid strict pull-up is essential before attempting this combined variation.
Which muscles does it work the most?expand_more
The abs dominate the movement, with strong involvement from the lats and biceps during the pull.
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