Cable Judo Flip
Level: beginner
Category: strength
Force: pull
Mechanic: compound
Equipment: cable
Primary muscles: abdominals
Instructions:
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.
Twist your body away from the pulley as you bring the rope over your shoulder like you're performing a judo flip.
Shift your weight between your feet as you twist and crunch forward, pulling the cable downward.
Return to the starting position and repeat until failure.
Then, reposition and repeat the same series of movements on the opposite side.