Videos
Instructions
- Stand upright holding a jump rope with handles in each hand at hip level.
- Keep elbows close to your body and wrists slightly forward.
- Begin jumping with a small hop while rotating the rope using wrist movement.
- Once comfortable, increase rope speed and jump height slightly to perform two rotations per jump.
- Land softly on the balls of your feet and repeat continuously.
Technical Tips
- Keep your core tight to maintain posture and reduce energy loss.
- Use wrists—not arms—for rope rotation.
- Jump only high enough to clear the rope twice.
- Focus your gaze forward to help balance and rhythm.
Breathing Tips
- Inhale rhythmically through the nose during rope rotation.
- Exhale steadily through the mouth during each jump.
- Avoid breath-holding—maintain controlled breathing throughout.
Medical restrictions
- Knee joint injuries
- Ankle instability or recent sprains
- Lower back pain or disc issues
- Cardiovascular conditions requiring low-impact training
The Double-Under is a high-intensity jump rope exercise where the rope passes under the feet twice during a single jump. This movement significantly boosts cardiovascular endurance, coordination, and lower body explosiveness. It's widely utilized in CrossFit, athletic training, and advanced fitness circuits due to its metabolic demand and plyometric nature. By combining speed, precision, and rhythm, the Double-Under enhances neuromuscular control, elevates calorie burn, and challenges the anaerobic threshold. It's particularly effective for athletes aiming to improve foot speed, agility, and timing under fatigue. Suitable for conditioned individuals, it requires good jumping mechanics and strong core stabilization to avoid injury and ensure proper execution. Adding Double-Unders to your training regimen promotes athleticism and elevates conditioning performance to advanced levels.
What muscles do Double-Unders work the most?
Double-Unders primarily target the calves and quadriceps while also engaging the core, glutes, shoulders, and forearms for coordination and stabilization.
Why are Double-Unders so hard to master?
Double-Unders are challenging due to the need for precise timing, wrist speed, consistent jump height, and full-body coordination—all under high-intensity conditions.
Can I lose weight doing Double-Unders?
Yes, Double-Unders are a high-calorie-burning cardio exercise that supports weight loss when combined with proper nutrition and consistent training.
How can I improve my Double-Under timing?
Practice wrist rotations with a speed rope, perform single-unders to build rhythm, and incorporate slow-motion drills to refine jump height and rope speed.
Is jump rope better than running for cardio?
Jump rope, especially exercises like Double-Unders, can be more effective than running for cardiovascular improvement due to higher intensity and lower time commitment.