Gorilla Chin/Crunch

Gorilla Chin/Crunch is a strength - simultaneous vertical pull and abdominal crunch exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Rectus abdominis
Secondary muscles: Biceps brachii, Latissimus dorsi
Exercise type: Strength - simultaneous vertical pull and abdominal crunch

Exercise technique

Bar
Use an underhand grip slightly wider than your shoulders.
Hang
Bend your knees about 90 degrees and keep your legs still.
Initiate
Start drawing your knees toward your chest as you bend your elbows.
Crunch
Complete the knee lift by tilting your pelvis backward.
Peak
Finish the knee tuck as your nose reaches bar level.
Descent
Slowly lower your knees to the start as you extend your arms.
Rhythm
Repeat both movements at the same tempo without swinging.

Key technique points

Coordinate the pull and knee tuck.
Maintain the knee bend.
Exhale at the top.
Do not reach your neck toward the bar.
Stop any swing at the bottom.
Grip the bar fully.

Common mistakes

Throwing the knees up

Do not use leg momentum to assist the chin-up.

Separating the movements

Do not finish the pull and then perform an uncontrolled knee tuck.

Arching the lower back

Do not let the pelvis tip forward on the descent.

Reaching with the nose

Do not imitate the target height by extending your neck.

Loosening the grip

Do not slip onto your fingertips as combined fatigue builds.

Dropping quickly

Do not release the shoulder and hip load simultaneously.

Frequently asked questions