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Cable Judo Flip 101 Video Tutorial

Gym Main Variation Strength


Cable Judo Flip
Cable Judo Flip

Exercise Synopsis

Target Muscle Group


Secondary Targets



Force Type

Push (Bilateral)

Required Equipment

Cable Machine

Fitness Level










The Cable Judo Flip exercise is a dynamic and engaging movement that primarily targets the abdominal muscles while also engaging the obliques. Utilizing a cable machine, this exercise involves standing perpendicular to the machine with the cable handle held at chest level. From this position, the movement consists of explosively rotating the torso and arms, driving the cable handle across the body in a sweeping motion reminiscent of a judo flip. This dynamic twisting motion effectively engages the abdominals and obliques, promoting core strength and stability. The exercise also challenges coordination and balance, making it a comprehensive addition to any core-focused workout routine.

How to Perform

  1. Begin by grasping the handle of the cable machine with both hands, ensuring that the hand closest to the machine adopts an underhand grip while the other hand takes an overhand grip.

  2. Initiate the movement by pulling the cable towards you, simulating the action of executing a judo flip. Rotate your torso and pivot your back foot to generate momentum.

  3. Extend your arms fully while simultaneously twisting your torso, maintaining tension in your core muscles to stabilize the movement and engage the target muscles effectively.

  4. With control, slowly return the cable to the starting position, resisting the pull of the weight stack to ensure a controlled descent.

  5. Repeat the exercise for the desired number of repetitions, focusing on maintaining proper form and engaging the abs and obliques throughout the entire range of motion.

  6. Consider adjusting the weight on the cable machine to ensure that the exercise is challenging yet manageable, allowing for proper execution and muscle engagement without compromising form or risking injury.

  7. Pay attention to your breathing pattern, exhaling as you pull the cable towards you and inhaling as you return to the starting position, to maintain proper breathing rhythm and support core stability.


  1. Optimal Resistance: Select a weight on the cable machine that provides ample challenge without sacrificing proper form. Avoid excessively heavy weights that could strain muscles or compromise technique, as well as weights that are too light and fail to stimulate muscle growth effectively.

  2. Precise Execution: Execute each repetition with precise, controlled movements to maximize muscle engagement and minimize the risk of injury. Avoid erratic or hurried motions, as these can compromise form and effectiveness while increasing the likelihood of strain or injury.

  3. Core Activation: Given its emphasis on core strength, ensure active engagement of your core muscles throughout the Cable Judo Flip exercise. This not only enhances the effectiveness of the workout but also promotes stability and alignment, reducing the risk of injury while optimizing muscle recruitment in the target areas.

How Not to Perform

  1. Avoid Excessive Weight: Choose a weight on the cable machine that allows for controlled and precise movements without compromising form or risking injury. Using too heavy of a weight can lead to improper technique and strain on the muscles, detracting from the effectiveness of the exercise.

  2. Do Not Rely on Momentum: Resist the temptation to use momentum to swing the cable handle across the body. Instead, focus on initiating the movement from the core muscles, maintaining control throughout the entire range of motion. Swinging the weight can lead to decreased activation of the abs and obliques, reducing the effectiveness of the exercise.

  3. Avoid Overextension: Do not overextend the arms or torso at the end of the movement. Overextending can strain the muscles and joints, increasing the risk of injury. Instead, focus on a controlled and deliberate movement pattern, stopping the motion when the arms are fully extended without hyperextending.

  4. Do Not Forget Core Engagement: Ensure that you actively engage the core muscles throughout the exercise to stabilize the spine and support the twisting motion. Neglecting core activation can lead to inefficient movement patterns and reduce the effectiveness of the exercise in targeting the abs and obliques.

  5. Avoid Holding Your Breath: Remember to breathe rhythmically throughout the exercise to supply oxygen to the muscles and maintain core stability. Holding your breath can increase intra-abdominal pressure and compromise form, reducing the effectiveness of the exercise.

  6. Do Not Rush Through Repetitions: Focus on quality over quantity, performing each repetition with proper form and control. Rushing through the exercise can lead to sloppy technique and reduced muscle engagement, diminishing the effectiveness of the workout.

  7. Avoid Twisting Too Far: Do not twist the torso excessively beyond a comfortable range of motion. Twisting too far can strain the spine and lead to injury. Instead, focus on controlled and deliberate twists, stopping when you feel a strong contraction in the abs and obliques.

  8. Do Not Neglect Proper Alignment: Maintain proper alignment throughout the exercise, avoiding leaning or tilting the body to either side. Proper alignment ensures that the target muscles are effectively engaged and reduces the risk of strain or injury to other muscle groups.

  9. Avoid Using Excessive Arm Strength: Do not rely solely on arm strength to perform the movement. Instead, focus on initiating the movement from the core muscles, with the arms serving as extensions of the movement. This ensures that the abs and obliques are the primary focus of the exercise.

  10. Do Not Neglect Recovery: Allow adequate time for recovery between sets and workouts to prevent overtraining and promote muscle growth. Adequate rest is essential for maximizing the benefits of the Cable Judo Flip exercise and reducing the risk of injury.


Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.


Cable Machine






Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.


Body Weight






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