Pulling on the crossbar (gorilla crunch)

Pulling on the crossbar (gorilla crunch) – technique of the exercise:

  1. Grasp the bar with the back grip (the palms facing you), the arms are slightly wider than the width of the shoulders.
  2. Bend your knees at a right angle so that the calves are parallel to the floor, and the thighs remain perpendicular to it. This will be your starting position.
  3. On exhalation, pull up, while doing the knee twisting up until they are at chest level. Complete pull-up when your nose is flush with the bar. Hint: at this very moment you also have to finish the twisting performed by the knees.
  4. Slowly exhaling, return to the starting position.
  5. Carry out the necessary number of repetitions.

Variations: To complicate the exercise, use a dumbbell between the stop dumbbells as an additional burden. If you feel like a very advanced bodybuilder, try pulling on one hand, wrapping your free hand around your second wrist.

a strange exercise. on personal feelings you need to have very strong hands and a very weak press, so that the load was on it

Why it is necessary to do a reverse grip

3. On exhalation, pull up .

4. Slowly exhaling, return to the starting position.

And to inhale when?) Can in 4 point "slowly breathing .."

As a doctor, I note that it is extremely important to breathe in order to successfully complete the workout: D


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