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Cable Judo Flip

The Cable Judo Flip primarily targets your Abdominals. It requires cable and is best suited to beginner lifters.

Beginner level · Equipment: Cable · Compound · Pull

Primary muscles: Abdominals

How to perform Cable Judo Flip

  1. Step 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. Step 2. Twist your body away from the pulley as you bring the rope over your shoulder like you're performing a judo flip.
  3. Step 3. Shift your weight between your feet as you twist and crunch forward, pulling the cable downward.
  4. Step 4. Return to the starting position and repeat until failure.
  5. Step 5. Then, reposition and repeat the same series of movements on the opposite side.

Frequently asked questions

What is the primary movement pattern for the Cable Judo Flip?

This exercise is a rotational power movement that targets the obliques and rectus abdominis. It mimics a throwing motion, requiring the core to transfer force from the lower body through the torso.

How should I position my feet and hips during the movement?

Maintain a wide, athletic stance and allow your back foot to pivot as you pull the cable across your body. Rotating the hips along with the torso protects the lower back and increases power output.

What are the most common mistakes to avoid during this exercise?

Avoid pulling exclusively with the arms or keeping the hips locked in place. Using too much weight often leads to rounded shoulders and a loss of core tension, which reduces the effectiveness of the movement.

How can a beginner safely progress to the Cable Judo Flip?

Beginners should start with standard cable woodchops to master the rotational mechanics at a slower tempo. Focus on maintaining a rigid torso and controlled eccentric phases before adding the explosive speed of the flip.

What is the recommended set and rep range for core power?

Perform 3 to 4 sets of 8 to 12 repetitions per side to balance hypertrophy and explosive strength. Focus on high-velocity concentric movements followed by a controlled return to the starting position.

Sample sets & reps for Cable Judo Flip

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • 3/4 Sit-Up — bodyweight
  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Advanced Kettlebell Windmill — kettlebell
  • Air Bike — bodyweight

See all Abdominals exercises →

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