Exercise guide
Gorilla Chin/Crunch
The Gorilla Chin/Crunch combines an underhand chin-up with a hanging knee raise. The abdominals draw the knees upward while the lats and biceps pull the body toward the bar. Both parts are intended to reach their top position at approximately the same time.
Training context
Setup Cues for the Gorilla Chin/Crunch
The movement requires enough chin-up strength to control the body while the legs remain elevated. A standard chin-up and hanging knee raise should each be manageable before combining them.
The slightly wider underhand grip described in the source may not feel comfortable for every wrist or shoulder. Use a secure grip width that allows a controlled hang.
Technique overview
Coordinate the pull with the knee raise
Begin from an underhand hang with the knees bent. Pull the chest upward while simultaneously drawing the knees toward the torso. Stop before swinging or kicking replaces the abdominal curl. Lower both the torso and legs slowly to the starting position.
Treat this as an overview and use a range, pace, and setup you can control.