Gorilla Chin

Setup

1. 01Hang from a pull-up bar with an underhand, shoulder-width grip.
2. 02Set the shoulder blades down and back before pulling.
3. 03Bend the knees to roughly 90 degrees.
4. 04Brace the trunk so the body does not swing.

Execution

1. 01Pull the chin toward the bar while driving the knees up toward the chest.
2. 02Curl the pelvis under at the top so the abs finish the knee raise.
3. 03Lower the body and the knees together under control.
4. 04Return to the start with knees still bent and repeat without swinging.

Checkpoints

• -Chin-up and knee raise happen together, not in sequence.
• -Pelvis tucks at the top instead of just lifting the thighs.
• -No kipping or swinging between reps.
• -Shoulders stay packed at the bottom of each rep.

Common mistakes

• -Swinging the legs for momentum.
• -Dropping the knees before the chin-up finishes.
• -Cutting the pull short of the chin reaching bar height.
• -Letting the shoulders shrug up at the bottom.