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Cable Judo Flip

A beginner strength exercise for the abs, done with a cable.

Cable Judo Flip: starting positionCable Judo Flip: finishing position
Main muscles
Abs
Equipment
Cable
Level
Beginner
Type
Compound
Movement
Pull

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.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Cable Judo Flip

Questions

What muscles does the Cable Judo Flip work?

Mainly the abs.

Is the Cable Judo Flip good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Cable Judo Flip?

Good alternatives that train the abs: Cable Russian Twists, Pallof Press With Rotation, Standing Cable Lift or Standing Cable Wood Chop.

How many sets and reps of the Cable Judo Flip should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).