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.
Type
Strength
Equipment
Cable Machine
Difficulty
Intermediate
Key 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
How to perform
- Stand with your feet shoulder-width apart and hold the cable handle with both hands in front of your chest.
- Step forward with your left foot and pivot on your right foot, rotating your body to the left.
- As you pivot, extend your arms and push the cable handle away from your body.
- Jump and turn your body 180 degrees in the air, landing with your right foot forward and your left foot back.
- As you land, pull the cable handle back towards your chest and return to the starting position.
- Repeat the exercise, stepping forward with your right foot and pivoting to the right.
FRONT VIEW
BACK VIEW
Back
Primary
Traps
Primary
Shoulder
Primary
Biceps
Primary
Forearms
Primary