Gorilla Chin/Crunch Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
Gorilla chin/crunch focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width.
- 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.
- 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.
- Slowly start to inhale as you return to the starting position.
- Repeat for the recommended amount of repetitions.
Exercise FAQ
How often can I do this per week?
2–4 times per week works for most, depending on recovery and total training load. Keep at least one easier day if intensity is high.
How hard should I push the pace?
Aim for a pace you can repeat. Start moderate, then increase intensity over time while keeping your technique consistent.
What’s a common mistake people make here?
Starting too fast and losing form. Build consistency first, then add speed or intensity.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
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