Cable Judo Flip

Cable Judo Flip


This exercise involves using a cable machine to perform a Judo Flip movement, which targets the core, shoulders, and legs. The movement involves pulling the cable towards the body while simultaneously jumping and rotating 180 degrees, landing in a squat position.

Muscle Group

Equipment Required

Cable Judo Flip Instructions

  1. Stand with your feet shoulder-width apart and hold the cable handle with both hands in front of your chest.
  2. Step forward with your left foot and pivot on your right foot, rotating your body to the left.
  3. As you pivot, extend your arms and push the cable handle away from your body.
  4. Jump and turn your body 180 degrees in the air, landing with your right foot forward and your left foot back.
  5. As you land, pull the cable handle back towards your chest and return to the starting position.
  6. Repeat the exercise, stepping forward with your right foot and pivoting to the right.

Cable Judo Flip Form & Visual

Cable Judo Flip

Cable Judo Flip Benefits

  • Targets multiple muscle groups including the chest, shoulders, triceps, and core
  • Improves upper body strength and stability
  • Increases power and explosiveness in the chest and shoulders
  • Can be modified for different fitness levels and goals
  • Engages the core muscles for added stability and balance
  • Can be performed with minimal equipment and space

Cable Judo Flip Muscles Worked

  • Latissimus dorsi
  • Trapezius
  • Rhomboids
  • Deltoids
  • Biceps
  • Forearms

Cable Judo Flip Variations & Alternatives

  • Cable Judo Flip with Resistance Band
  • Cable Judo Flip with Medicine Ball
  • Cable Judo Flip with Dumbbells
  • Cable Judo Flip with Kettlebells
  • Cable Judo Flip with Sandbag