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ID: Cable_Judo_Flip

Cable Judo Flip

LEVEL: beginner
Cable Judo Flip

PROTOCOL SPECS

  • CATEGORYstrength
  • MECHANICcompound
  • FORCEpull
  • EQUIPMENTcable

MUSCLE ENGAGEMENT

PRIMARY TARGETS

abdominals

EXECUTION PROTOCOL

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