Intermediate
Double Under
Author
Owen JonesUpdated
17 Sep 2024- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Double Under boosts the muscular endurance of everything from the forearms, biceps, shoulders, and traps to the ankle tendons, calves, and hamstrings.
Exercise Instructions
-
Step 1
Hold the rope towards the ground and place your foot in the middle of the rope. Raise the handlebars to armpit height. This will ensure that the rope is straight and taut. Lower the rope arms and handles to a neutral position. Move your body to the center and put your weight on your toes. -
Step 2
Start doing single rope jumps, gradually accelerating. It's important that your wrists control the height and speed of the rope and don't lift your arms with it. As you get into the rhythm, start doing every third jump higher than the previous two. -
Step 3
Once you are comfortable with this pattern, turn this third jump into a double jump. Continue until you can comfortably and consistently perform a double bottom-up exercise. Then do all the other double jumps. Repeat this pattern one more time until it's consistent.
Muscle Groups
Double Under targets Calves, Quads as seen below.
Exercise Tips
- Your jump rope should hit at about chest level. Shorter will be easier.
- Squeeze your abs and butt, and keep your legs tight together throughout the exercise. This will help with efficiency and control.
- Keep your arms close to your body and use your wrists to spin the rope, not your arms. Fail to do this, and your shoulders will fatigue quickly.
- Keep your chest out, and shoulders pulled back the whole time.
- Try and keep your legs straight and your body in a hollow body position, rather than bending your knees into a tuck jump.
Jump Rope
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Jump Rope Jog
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