Gorilla Pull Up

An excellent exercise for both back, abdominal and forearm grip strength, however only suitable for conditioned athletes.

START	FINISH

Make sure that the bar is strong and secure, and that both your hands and bar are dry prior to performing this exercise, as extreme care should be taken not to slip in the final phase.

Commence the exercise with your hands shoulder width apart, having your hands grasp the bar, in an underarm position (thumbs underneath), with your arms straight.

As you bend your arms to take your chin over the bar, lean your head back whilst raising your legs, which should be bent to a position whereby your chin and knees are over the bar, with the bar pulled in towards your abdominal lower chest region.

Lower back down in reverse, making sure that your legs clear the bar prior to straightening your arms.

Its essential that your bar is strong, dry and secure, as any slip will cause serious injury, especially when in the final phase of the movement.