Gorilla Chin/Crunch

A intermediate strength exercise for the abs, done with just your bodyweight.

Main muscles: Abs
Also works: Biceps and Lats
Equipment: Bodyweight
Level: Intermediate
Type: Compound
Movement: Pull

How to do the Gorilla Chin/Crunch

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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Gorilla Chin/Crunch

Questions

What muscles does the Gorilla Chin/Crunch work?

Mainly the abs, with the biceps and lats helping.

Is the Gorilla Chin/Crunch good for beginners?

It's rated intermediate. Beginners can build up to it with 3/4 Sit-Up first.

What can I do instead of the Gorilla Chin/Crunch?

Good alternatives that train the abs: Russian Twist, 3/4 Sit-Up, Air Bike or Bent-Knee Hip Raise.

How many sets and reps of the Gorilla Chin/Crunch should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).