Cable Judo Flip
Trains the Abs and Obliques.
- Equipment
- A cable station
- Mechanic
- Compound
- Force
- Pull
- Level
- Beginner
How to do it
- Set a rope on a high pulley and stand with your back to the machine, a step forward.
- Reach up and take the rope over one shoulder with both hands, as if holding a lapel.
- Set a wide, stable stance and brace your stomach.
- Pull the rope down and across your body in a diagonal, rotating the trunk and letting the hips turn with it.
- Finish with the hands past the opposite hip and the back foot pivoted.
- Return under control along the same diagonal, then finish the side before swapping.
Common mistakes
- Keeping the feet planted through the turn. Letting the back foot pivot is what lets the hip follow; a planted foot puts the rotation into the knee and the lower back.
- Pulling with the arms. The hands hold the rope and the trunk rotates; if the shoulders are doing it, the stack is moving without the obliques.
- Standing too close to the pulley. A step forward keeps tension through the diagonal; under the machine the first half is slack.
- Going heavy. A rotational pull through a long diagonal is a poor place to find out the stack was ambitious.