Cable Judo Flip
The Cable Judo Flip targets the Abdominals and suits beginner-level lifters. With 5 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The abdominals handles the primary load during this movement. This compound movement keeps tension concentrated on a single muscle group.
How to Cable Judo Flip
- 1
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
Twist your body away from the pulley as you bring the rope over your shoulder like you're performing a judo flip.
- 3
Shift your weight between your feet as you twist and crunch forward, pulling the cable downward.
- 4
Return to the starting position and repeat until failure.
- 5
Then, reposition and repeat the same series of movements on the opposite side.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Cable Judo Flip work?
The Cable Judo Flip primarily targets the Abdominals. It's an effective compound exercise for building abdominals strength.
Is the Cable Judo Flip good for beginners?
Yes, the Cable Judo Flip is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Cable Judo Flip?
You need cable to perform the Cable Judo Flip. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.