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Cable Judo Flip

AbsCableBeginnerCompound
Cable Judo Flip — start position
Start
Cable Judo Flip — finish position
Finish
Muscles worked
PrimaryAbs

How to do it

  1. 01

    Connect a rope attachment to a tower, and move the cable to the lowest pulley position. Stand with your side to the cable with a wide stance, and grab the rope with both hands.

  2. 02

    Twist your body away from the pulley as you bring the rope over your shoulder like you're performing a judo flip.

  3. 03

    Shift your weight between your feet as you twist and crunch forward, pulling the cable downward.

  4. 04

    Return to the starting position and repeat until failure.

  5. 05

    Then, reposition and repeat the same series of movements on the opposite side.

In the app

Cable Judo Flip appears when you own a cable stack and the day's window has room for it. Its minutes come from Rule 2 (Sessions are built to fit, never guaranteed, graded product): the window sets how long it runs, never the other way round.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have a cable stack

Same movement pattern, same primary muscles — swap by what you have.

With other
With bodyweight
With machine
With cable

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