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.
How to program the Cable Judo Flip
Sets and reps
As a compound movement, the Cable Judo Flip responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Cable Judo Flip is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Put the Cable Judo Flip into a plan
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Frequently asked questions
What muscles does the Cable Judo Flip work?
The Cable Judo Flip primarily targets the Abdominals.
What equipment do I need for the Cable Judo Flip?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Cable Judo Flip should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
