Cable Judo Flip

Cable Judo Flip

The Cable Judo Flip is a powerful and dynamic exercise that targets multiple muscle groups, including the shoulders, core, and legs. This exercise is performed using a cable machine, which provides constant tension throughout the movement, helping to develop strength and stability. The Cable Judo Flip engages your entire body, making it an excellent choice for individuals looking to improve overall muscle tone and functional fitness. During the Cable Judo Flip, you use your legs to generate momentum and explosively flip the cable handle from one side of your body to the other. This movement mirrors the action of a judo flip, hence the name. The exercise not only challenges your physical strength but also tests your coordination and balance, enhancing your athletic performance. The Cable Judo Flip is highly versatile, allowing you to adjust the weight and intensity based on your fitness level. By using different grip variations, such as an overhand grip or an underhand grip, you can target specific muscle groups more effectively. Incorporating this exercise into your workout routine can improve your upper and lower body strength, enhance core stability, and boost cardiovascular fitness. It's important to start with lighter weights and focus on mastering the technique before progressing to heavier loads. Always maintain proper form and control throughout the movement to prevent injury and optimize results. The Cable Judo Flip can be a challenging yet rewarding addition to your fitness regimen, providing an exciting and effective way to elevate your workouts to a whole new level.


  • Stand facing a cable pulley machine with your feet shoulder-width apart and knees slightly bent.
  • Grasp the cable handle with an overhand grip and extend your arms fully in front of you.
  • Keeping your core engaged and back straight, initiate the movement by pulling the cable handle towards your chest.
  • As you pull the cable handle, rotate your hips and torso in the opposite direction, pivoting on your back foot.
  • At the end of the movement, your torso should be facing away from the cable pulley machine.
  • Slowly reverse the movement by rotating your hips and torso back to the starting position while extending your arms.
  • Complete the desired number of repetitions, then switch sides and repeat the exercise with the other arm.

Tips & Tricks

  • Focus on proper form and technique to maximize the effectiveness of the exercise.
  • Engage your core muscles throughout the movement for stability and control.
  • Gradually increase the weight to progressively challenge your muscles and improve strength.
  • Incorporate variations of the Cable Judo Flip, such as single-arm or alternating arm flips, to work different muscle groups.
  • Perform the exercise at a controlled pace to ensure you're using the correct muscles and avoiding momentum.
  • Combine the Cable Judo Flip with other exercises that target the same muscle groups for a well-rounded workout.
  • Ensure you have a secure grip on the cable handle to prevent slipping or accidents.
  • Breathe properly throughout the exercise, exhaling during the exertion phase and inhaling during the relaxation phase.
  • Consult with a fitness professional to ensure you're using the appropriate weight and technique for your fitness level.
  • Listen to your body and take rest days as needed to allow for proper recovery and muscle growth.


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