pull-UPS (gorilla crunch)

Pull-UPS (gorilla crunch) — technique exercises:

1. Grasp the bar with a reverse grip (palms facing you), hands slightly wider than shoulder width.
2. Bend your knees at a right angle so that calf is parallel with the floor, and thigh is perpendicular to it. This will be your initial position.
3. On the exhale, do the pulling while twisting the knees up until they are at chest level. Complete the chin-UPS when your nose will be on the same level with the horizontal bar. Hint: at this moment you should also finish the twisting performed by the knees.
4. Slowly exhale, return to starting position.
5. Complete the required number of repetitions.

Variations: to complicate the exercise, use clamped between the stop of the dumbbell as additional weights. If you’re feeling very advanced bodybuilder, try pulling up on one arm, free hand clasping the other wrist.