라이브러리로시작 
끝 
운동 라이브러리
Gorilla Chin
A chin-up combined with a knee raise so the abs and hip flexors work with the pulling muscles in one hanging movement.
코어맨몸Vertical pull
주동근
복직근광배근
협응근
이두고관절 굴곡근전완
장비
맨몸
패턴
Vertical pull
준비 자세
- 01Hang from a pull-up bar with an underhand, shoulder-width grip.
- 02Set the shoulder blades down and back before pulling.
- 03Bend the knees to roughly 90 degrees.
- 04Brace the trunk so the body does not swing.
수행
- 01Pull the chin toward the bar while driving the knees up toward the chest.
- 02Curl the pelvis under at the top so the abs finish the knee raise.
- 03Lower the body and the knees together under control.
- 04Return to the start with knees still bent and repeat without swinging.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 2 to 4 sets of 5 to 10 reps once strict chin-ups are solid.
- -Program it as combined pull plus core work near the end of an upper session.
- -Regress to separate chin-ups and hanging knee raises if form breaks.