Cable Judo Flip

Standing with the back to a high pulley, the handle held at the collarbone over one shoulder, the trunk curls forward and down like a shoulder throw.

How to do it

Setup

Back to a high pulley a step away, both hands holding the handle at the collarbone, the cable over the shoulder, knees soft.

Steps

Curl the trunk forward and down, ribs toward the hips.
Keep the hands fixed at the collarbone; the trunk pulls the cable.
Unroll back to standing against the cable's pull.

Common mistakes

Pulling the handle down with the arms: they only hold it in place. Bending only at the hips: curl the spine, ribs toward the pelvis. Letting the stack yank you upright: come up as slowly as you go down.

Breathing

Exhale curling down, inhale rising.