Cable Judo Flip

Differentiation: Mechanics

This variation of a Side Abs exercise is unique. Here is how: you perform a judo flip motion. This movement engages and strengthens every part of your core. You also perform this exercise on a cable machine. The cable machine maximizes the amount of continual resistance applied to your abs throughout each rep. You also stand for this exercise. Standing allows you to generate a large amount of force during each contraction. Maximizing each contraction increases the overall power of your abs. You work one arm for a full set, | then switch sides.

Starting Position

To get into starting position, do this...

1) Locate a cable machine.

2) Obtain a rope attachment.

3) Clip a rope attachment onto the pulley hook - set to the lowest setting of the cable machine.

4) Stand with your back to the machine and a little to the right of the tower.

5) Place your feet wide apart.

6) Twist your body toward the machine to reach backward

7) ...and grasp an end of the rope attachment in each hand.

8) Position the cable so it falls over your right shoulder.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Keeping your legs straight, bend and twist to the left as far as you can comfortably go.

3) Hold this position for a count of one second.

4) This is the ending position.

5) Then, allow the rope to gradually retract upward - until you are again standing with the cable over your right shoulder.

6) Repeat reps for a full set on that side of your body.

7) When all reps are finished, switch to the left side of the tower with the cable over your left shoulder. Then, perform the same number of reps using the other side of your body.

Proper Form

Pay special attention to following proper form by...

Keep your legs straight.

Be sure to use your core to move your body instead of moving the weight with your arms. Keeping the resistance to your core will ensure that this exercise offers the most beneficial effects.

Gear Advice

For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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