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Gorilla Chin/Crunch

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Exercise Data

Type: Strength Main Muscle Worked: Abdominals Other Muscles: Biceps, Lats Equipment: Body Only Mechanics Type: Compound Level: Intermediate Sport: NoForce: Pull
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9.0

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Excellent

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Gorilla Chin/Crunch
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Gorilla Chin/Crunch Guide

Main Muscle: Abdominals

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

Variations: You can also add resistance by holding a dumbbell or medicine ball between your feet but this should only be done by the most advanced athletes. Alternatively, when you are very advanced you can also try the one-arm version where you grasp your wrist with your free hand and you work the obliques more.

Alternative Exercises For Gorilla Chin/Crunch

9.1

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9.0

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Review: Gorilla Chin/Crunch

Exercise Rating
9/10

Mar 23, 2014 3:55 AM: very good

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Review: Gorilla Chin/Crunch

Exercise Rating
8/10

Jun 1, 2012 2:58 AM: looks awesome,gonna try it today..

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Review: Gorilla Chin/Crunch

Exercise Rating
10/10

Aug 8, 2011 1:17 PM: great

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Tip: Gorilla Chin/Crunch

Exercise Rating
10/10

Mar 2, 2011 6:49 PM: This seems like a good transition exercise for the L Pullups

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Tip: Gorilla Chin/Crunch

Exercise Rating
10/10

Feb 24, 2011 12:44 PM: this is a good one

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Tip: Gorilla Chin/Crunch

Exercise Rating
9/10

Feb 23, 2011 8:46 AM: Put some leg weights on ;)

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Review: Gorilla Chin/Crunch

Exercise Rating
6/10

Feb 2, 2011 6:08 AM: best

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Tip: Gorilla Chin/Crunch

Exercise Rating
10/10

Jul 2, 2010 12:31 PM: wow crazy

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Review: Gorilla Chin/Crunch

Exercise Rating
10/10

Jun 28, 2010 11:47 PM: im going to try that today..looks rewarding

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Review: Gorilla Chin/Crunch

Exercise Rating
10/10

Apr 15, 2010 11:56 AM: it's my favourite exercise.

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