Cable Judo Flip
Cable Judo Flip is a strength – diagonal rotation and trunk flexion exercise involving Internal and external obliques, Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Internal and external obliques, Rectus abdominis
- Secondary muscles
- Gluteus maximus, Latissimus dorsi, Deltoid
- Exercise type
- Strength – diagonal rotation and trunk flexion
Exercise technique
- Pulley
Attach a rope to the lowest pulley.
- Base
Stand sideways to the tower in a wide, balanced stance.
- Grip
Hold the rope close to your torso with both hands.
- Rotate
Turn away from the pulley and pass the rope over your shoulder.
- Weight transfer
Shift weight between your feet under control.
- Curl
Turn hips and chest together, bend forward and lower the rope.
- Unwind
Slowly reverse the same path and reset for the opposite side.
Key technique points
- Allow the turning foot to pivot on the floor.
- Do not press the rope into your neck.
- Coordinate chest and pelvic rotation.
- Keep the trunk curl short.
- Maintain braking on return.
- Limit load according to technical control.
Common mistakes
Fixing the feet
Do not force knees and lower back to twist while the upper body rotates.
Rope across the neck
Do not load the cable across your neck and create pressure.
Swinging with the arms
Do not substitute broad arm swing for torso movement.
Falling too far forward
Do not collapse ahead of your balance at the end of rotation.
Harsh reversal
Do not abruptly reverse cable direction and clash the plates.
Pushing through exhaustion
Do not continue after foot and hip coordination breaks down.
Frequently asked questions
Cable Judo Flip: why is “Fixing the feet” a mistake?
Do not force knees and lower back to twist while the upper body rotates.
Cable Judo Flip: why is “Rope across the neck” a mistake?
Do not load the cable across your neck and create pressure.
Cable Judo Flip: why is “Swinging with the arms” a mistake?
Do not substitute broad arm swing for torso movement.
Cable Judo Flip: why is “Falling too far forward” a mistake?
Do not collapse ahead of your balance at the end of rotation.
Cable Judo Flip: why is “Harsh reversal” a mistake?
Do not abruptly reverse cable direction and clash the plates.
Cable Judo Flip: why is “Pushing through exhaustion” a mistake?
Do not continue after foot and hip coordination breaks down.
What should I focus on when doing Cable Judo Flip?
Allow the turning foot to pivot on the floor. Do not press the rope into your neck. Coordinate chest and pelvic rotation. Keep the trunk curl short. Maintain braking on return. Limit load according to technical control.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.