Description

The cable judo flip is a dynamic total body exercise that targets multiple muscle groups simultaneously.

Starting Position

Stand facing away from the cable machine with your feet shoulder-width apart and the cable attachment set at waist height behind you.

Technical Execution

Grasp the cable attachment with both hands, squat down, then explosively extend your hips and knees while pulling the cable up and over your shoulder in a diagonal motion.

Range of Motion

Perform the exercise through a full range of motion, ensuring that you fully extend your arms and rotate your torso as you flip the cable up and over your shoulder.

Variations

You can perform the cable judo flip from a kneeling position or incorporate a jump into the movement for added intensity.

Common Mistakes

Common mistakes include using improper form, not engaging the core, and using too much weight.

Practical Advice

Focus on controlled movements and proper breathing throughout the exercise. Start with lighter weight to get the technique right before increasing intensity.

Additional Notes

This exercise requires coordination and stability, so start with small range of motion and gradually increase as you become more comfortable.

Difficulty Level

Advanced

Equipment Needed

Cable

Primary Muscles

Secondary Muscles