▸ Core
Gorilla Chin/Crunch
AbdominalsBody Only
intermediate · compound · strength
Also works: Biceps · Lats
A abdominals movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width.
02
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.
03
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.
04
Slowly start to inhale as you return to the starting position.
05
Repeat for the recommended amount of repetitions.