Cable Judo Flip

What is Cable Judo Flip? The cable judo flip is a functional exercise that targets the core, shoulders, and obliques. This exercise mimics the movement of flipping an opponent over your shoulder in judo, hence the name.

Tutorial

1. Stand sideways to a cable machine with the pulley set at the highest position.
2. Grab the handle with the hand closest to the machine and step away to create tension in the cable.
3. Keeping your core engaged and back straight, pull the cable down and across your body, rotating your torso as you bring the handle down to hip level.
4. Slowly return to the starting position and repeat for the desired number of repetitions.
5. Switch sides and repeat the movement with the other hand.

Common Mistakes

• Using momentum to perform the exercise instead of engaging the core.

• Pulling the cable with the arms rather than rotating the torso. - Allowing the back to arch during the movement.

Tips for Better Results

• Start with a lighter weight to focus on proper form before increasing resistance.

• Keep the movements slow and controlled to maximize muscle engagement. - Engage the core throughout the exercise to stabilize the body and prevent injury.

Muscles Worked

• Core muscles (including obliques) - Shoulders - Upper back - Lats