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Cable Judo Flip

AdvancedStrengthTier T4

Aim: hip rotation power and a strong trunk. Good for: Cable core and hip rotation work; Full-body strength in the gym; Diagonal pulling practice.

Targets: Spine Chain (Full Spine)
Gym usersCore strengthRotation power

When to use

This is for gym users who can handle a cable machine. Use it in the main set as a full-body strength and core move. The goal is hip rotation power and a strong trunk.

Stop if

Stop if you feel sharp pain, dizziness or joint pain that does not ease.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

machines

Gym

  • gym machine (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Attach a rope to the lowest pulley setting.
  • Stand sideways to the machine with a wide athletic base holding the rope in both hands.
  1. She stands sideways to the cable column in a wide athletic base, both hands holding the rope in front of her near-side hip, knees soft, the rope running to the low pulley.

    Step 1 of 5

    Stand sideways to the cable machine with your feet wide. Hold the rope in both hands near your hip.

  2. Her hips have pivoted away from the machine on the rear foot, both hands dragging the rope up and over her far shoulder, the rope crossing her shoulder toward the pulley.

    Step 2 of 5

    Turn your hips away from the machine on your back foot. Pull the rope up and over your far shoulder.

  3. She crunches forward diagonally away from the machine, the rope still over her shoulder under tension, her weight driven into the front foot, torso folding over the lead leg.

    Step 3 of 5

    Crunch forward on a diagonal, away from the machine. Keep the rope on your shoulder and drive your weight into your front foot.

  4. She is rising back under control toward the sideways stance, the rope easing back off the shoulder, hips squaring toward the machine, weight re-centring.

    Step 4 of 5

    Rise back up with control. Let the rope ease off your shoulder and square your hips to the machine.

  5. She stands sideways to the cable column in a wide athletic base, both hands holding the rope in front of her near-side hip, knees soft, the rope running to the low pulley.

    Step 5 of 5

    Return to the sideways stance with your feet wide. Hold the rope in both hands near your hip.

Form Cues

  • Set the rope on the lowest pulley
  • Keep your knees soft
  • Turn from the hips
  • Move with control, not speed

Common Mistakes to Avoid

  • Using too much weight
  • Jerking the rope
  • Rounding the back hard
  • Locking the knees

Safety Information

Start with a light weight; the cable stays under tension throughout. Keep the area around the machine clear.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.