Target Muscle

    Abs

    Equipment

    Cable

    Difficulty

    Intermediate

    Category

    Strength

    CoreCable

    Cable Judo Flip

    The cable judo flip is a rotational core exercise that targets the abs, obliques, and shoulders using a cable machine. It mimics the motion of a judo throw, requiring coordination, core strength, and controlled movement.

    Also Works

    ObliquesShoulders

    How to Perform

    1. 1

      Stand facing the cable machine with your feet shoulder-width apart.

    2. 2

      Hold the cable handle with both hands at chest level, palms facing down.

    3. 3

      Engage your core and rotate your torso to the right, pulling the cable across your body.

    4. 4

      As you rotate, pivot your back foot and allow your hips to rotate naturally.

    5. 5

      Extend your arms fully and finish the movement by flipping the cable handle over your shoulder.

    6. 6

      Return to the starting position by reversing the movement, rotating your torso back to the center.

    7. 7

      Repeat the movement on the opposite side.

    8. 8

      Continue alternating sides for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

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