Cable Judo Flip

Setup

1. 01Set a cable pulley to the highest position with a rope or single handle.
2. 02Stand side-on to the stack and grip the handle with both hands over one shoulder.
3. 03Step away to load tension and set a shoulder-width athletic stance.
4. 04Bend the knees slightly and brace before the first rep.

Execution

1. 01Pull the handle diagonally down and across the body, as if flipping an opponent over the hip.
2. 02Pivot the back foot and rotate the hips through with the pull.
3. 03Finish with the hands past the opposite hip, torso rotated away from the stack.
4. 04Control the return to the top position and repeat, then switch sides.

Checkpoints

• -The hips lead the movement; the arms finish it.
• -The back foot pivots so the knee is protected during rotation.
• -The spine rotates as a unit instead of side-bending.
• -The cable is controlled on the way back, never allowed to yank.

Common mistakes

• -Pulling with the arms only while the hips stay square.
• -Keeping the back foot planted and torquing the knee.
• -Using so much weight the motion becomes a slow grind.
• -Letting the stack slam or drag you back between reps.