Looking to work on your back, biceps and build a strong core than the Gorilla Chin Crunch is the exercise for you.
We will cover everything you need to know for adding the Gorilla Chin Crunch into your training routine.
This article will include a video, image and a written step by step description on how to do this exercise.
Its difficulty level, the equipment you need to do it. The different muscle groups that get worked when you use this exercise.
The benefits you get when adding it to your training routine. Also, some different training cues to use when you are performing it.
Before moving to this exercise, you should be able to perform at least five repetitions of Chin-ups and knee raises. If you are not at that level yet, you need to spend some time building your strength with the basic compound movements(pull-ups, chin-ups, bent over row, planks, knee raises, etc.).
Gorilla Chin Crunch How to Guide
Step by Step Description
Step 1: Use an underhand grip(palms facing towards you) and hand from a chin-up bar with a slightly than wider shoulder width grip.
Step 2: Bend your knees to a 90-degree angle. Your calves should be parallel to the floor while your thighs are perpendicular to the floor.
You are now in the starting position for this exercise.
Step 3: Exhale and pull your body up while pulling your knees up towards your body until the knees are at chest heigh to perform the crunch portion. Keep pulling your body up until your nose is at the same level as the bar.
Step 4: Inhale and return to the starting position using a slow and controlled movement.
You have now completed one repetition. Repeat for the desired number of reps you have selected.
This lift gets rated at an Intermediate difficulty level.
You should have spent some time developing your strength with chin-ups, planks and knee raise before moving up to this exercise.
Since this is a calisthenics exercise, you only need your body and a pull-up bar to perform it.
A weighted vest and ankle weights can also be used for this exercise to continue increasing its difficulty. The weighted vest will place more demand on you when performing the pulling portion. The ankle weights are going to increase the intensity that gets put on your core.
The Primary muscles worked by the gorilla chin up are your Back and the lower abdominals.
The secondary muscles involved are your Biceps and the forearms.
Benefits of the Gorilla Chin Crunch
Since this exercise recruits multiple muscle groups, you will burn a large number of calories when you are performing them.
Hitting multiple muscle groups at the same time(back and core) allows for extremely efficient lifting routines. Working multiple muscle groups with one lift will enable you to spend less time in the gym while still getting all the benefits.
Exhale as you raise your body and inhale when you are lowering it.
Pause when you are in the bottom position. Doing this will help you to remove any momentum from assisting you with the next repetition. Also, make sure to use a slow and controlled movement to get all the benefits this lift has to offer.
Compound exercises are the best way to build muscle and burn fat at the same time. The Gorilla Chin Crunch is a great way to work your back while including some core work at the same time.
If you have never done the Gorilla Chin Crunch before, try adding this lift to your routine for at least a few months to see for yourself all the benefits it has to offer.