Cable Judo Flip

How to perform

1. 01Connect 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. 02Twist your body away from the pulley as you bring the rope over your shoulder like you're performing a judo flip.
3. 03Shift your weight between your feet as you twist and crunch forward, pulling the cable downward.
4. 04Return to the starting position and repeat until failure.
5. 05Then, reposition and repeat the same series of movements on the opposite side.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.