Gorilla Chin/Crunch

Abdominals

Gorilla Chin/Crunch

LevelIntermediate EquipmentBodyweight MechanicCompound ForcePull

A pull-up variation where you pull up with a chin-up grip and curl the knees toward the chest to work the abs and lats.

Strength

Primary musclesAbdominals

Secondary musclesBiceps Lats

Energy burned

≈ 21 kcalFor 3 × 8–12, rest 90s · ≈ 3.6 kcal/min

Estimate range 16–26 kcal (±25 %)

Muscle mass worked9 %

Effort during a set6.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Body-weight exercise: your whole body is the load, so heavier people burn more.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Hang from a pull-up bar with an underhand grip.
2Let your arms extend fully and keep your core braced.
3Cross your ankles or keep your legs together.

How to perform

1Pull your chest toward the bar by driving your elbows down.
2As you reach the top, curl your knees up toward your chest.
3Squeeze your abs for a moment.
4Lower your legs and body back to a full hang.