Cable Judo Flip

How to do the 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.

Muscles worked

Role	Muscles
Primary	abs
Equipment	cable machine
Difficulty	beginner
Type	compound

No cable machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

3/4 Sit-Up Bodyweight Air Bike Bodyweight Bent-Knee Hip Raise Bodyweight Bottoms Up Bodyweight Butt-Ups Bodyweight Cocoons Bodyweight

Harder than the Cable Judo Flip

Hanging Leg Raise expert · Bodyweight Hanging Pike expert · Bodyweight Bent Press expert · Kettlebell

Superset the Cable Judo Flip with

Opposing lower back work — alternate sets without extra rest.

Stiff Leg Barbell Good Morning lower back Hyperextensions (Back Extensions) lower back Barbell Deadlift lower back Hyperextensions With No Hyperextension Bench lower back

Common questions

What muscles does the Cable Judo Flip work?

The Cable Judo Flip primarily works the abs. 3/4 Sit-Up, Ab Roller, and Air Bike train the same muscle, across 9 equipment types.

What equipment do you need for the Cable Judo Flip?

A Cable Machine. Without a cable machine, 3/4 Sit-Up, Air Bike, and Bent-Knee Hip Raise train the same muscle, and 45 of the catalogue's options for this muscle need no equipment.

Is the Cable Judo Flip suitable for beginners?

Yes, the Cable Judo Flip is rated beginner. Hanging Leg Raise, Hanging Pike, and Bent Press are the progressions from here.

Where should the Cable Judo Flip go in a workout?

Early — the Cable Judo Flip is compound, working 1 muscle group, so run it first or second while you are fresh, then superset Stiff Leg Barbell Good Morning and Hyperextensions (Back Extensions) later.

Similar exercises

3/4 Sit-Up Bodyweight Ab Roller Other Equipment Air Bike Bodyweight Barbell Ab Rollout Barbell Barbell Ab Rollout - On Knees Barbell Barbell Rollout from Bench Barbell