maratoolCable Judo Flip
How to do the cable judo flip
- 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.
- Twist your body away from the pulley as you bring the rope over your shoulder like you're performing a judo flip.
- Shift your weight between your feet as you twist and crunch forward, pulling the cable downward.
- Return to the starting position and repeat until failure.
- Then, reposition and repeat the same series of movements on the opposite side.
Muscles worked
The prime movers are the rectus abdominis and the obliques, which flex the trunk forward and resist it being pulled into extension or twisted out of line.
Every exercise for:Abdominals
How this movement works
The load travels toward you and several joints bend to bring it there. The arms finish work the back starts, so grip and elbow flexors sit in the path of every repetition: when people stall on a compound pull, it is more often the hands giving out than the primary muscle running out of force.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
A cable holds tension for the whole range, including the point where a free weight would go slack. Moving the pulley changes the angle the resistance arrives from without changing the movement.
Every exercise using:Cable
These train the abdominals too, using equipment this one does not:
- Cocoonsbody only
- Crunches with Legs on Stability Ballexercise ball
- Double Kettlebell Windmillkettlebell
- Landmine 180'sbarbell
- Medicine Ball Full Twistmedicine ball
Difficulty
Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.
Of the 97 abdominals exercises in this database, 69 are listed at beginner level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.