Cable Judo Flip

Also called cable judo throw, rope rotation and low to high cable rotation.

Works

Abs

Equipment

Cable

Level

Beginner

Type

Compound

How to do it

Setup. 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.

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

Cues

• Rope low, stand side on.
• Pull over the shoulder and rotate.
• Pivot the back foot.
• Return under control.

Common mistakes

• Pulling with the arms only.
• Rounding the back.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

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