Double Under
Double Under is an intense and high-energy exercise that requires speed and coordination. It is done by holding a rope handle in each hand and swinging the rope up and over your head with rotating wrist and shoulder motion. Every third rotation, you should jump a little higher and whip the wrists quickly to cause the rope to pass under you twice before the jump is complete. This exercise is great for improving coordination, balance, endurance, and agility.
Type:
Cardio
Muscles Used:
Quadriceps
Level:
Beginner
Equipment:
Other
Benefits Of This Exercise
- Improves coordination
- Increases balance
- Improves endurance
- Enhances agility
- Increases heart rate
- Strengthens the core
- Increases speed and agility
- Improves reaction time
- Burns calories quickly
Step by Step Instructions For Double Under
- Stand in a comfortable position with your feet shoulder-width apart.
- Hold a rope handle in each hand and place your feet in front of the jump rope, so the rope rests on the ground behind your heels.
- Keep your arms down at arm’s length, tucking your elbows into your sides.
- Bring your hands up so your forearms are parallel to the ground. This will be your starting position.
- Swing the rope up and over your head, utilizing wrist and shoulder rotation.
- As the rope approaches your feet, jump up off the ground.
- Repeat steps 5 and 6 for each rotation of the rope.
- Every third rotation, jump a little higher and whip your wrists as fast as you can.
- This will cause the rope to pass under you twice before the jump is complete.
Warm Up Tips
- Start with a five-minute warm-up jog to get your heart rate up and your muscles warmed up.
- Do some dynamic stretches to loosen up your muscles and increase your range of motion. This can include arm circles, leg swings, and torso twists.
- Practice some basic jump rope techniques, such as single unders, to get your body used to the motion and coordination required for double unders.
- Take a few minutes to do some jumping jacks or high knees to further warm up your legs and get your blood flowing.
- Gradually increase the speed and intensity of your jumps as you start to feel more warmed up.
- Take breaks as needed, but try to keep your heart rate elevated throughout the warm-up.
- Finish with some static stretches to cool down and prevent any muscle tightness or soreness.
Double Under Safety Tips
- Choose the right rope: Make sure to choose a jump rope that is the appropriate length for your height. Stand in the middle of the rope and ensure that the handles reach your armpits.
- Warm up before starting: It is important to warm up your muscles and joints before attempting double unders. Engage in some light cardio exercises and dynamic stretches to prepare your body for the intensity of the exercise.
- Start slowly: If you are new to double unders, start by practicing the basic jump rope motion without attempting the double unders. Focus on getting comfortable with the movement and gradually increase your speed and intensity.
- Maintain proper form: Keep your arms close to your body and your elbows tucked in while performing double unders. This will help you maintain control and avoid injuries. Additionally, make sure to land softly on the balls of your feet to reduce the impact on your joints.
- Build up gradually: Do not push yourself too hard when starting out with double unders. Start with a few repetitions and gradually increase the number as you build strength and endurance. It is better to progress slowly and avoid injuries than to overexert yourself.
- Listen to your body: Pay attention to any pain or discomfort during the exercise. If you experience any sharp pain or unusual sensations, stop immediately and consult a healthcare professional. Pushing through pain can lead to further injuries.
- Use proper footwear:
Incorporating Into Other Workouts
To incorporate Double Under into your workouts, you can follow these steps:
1. Warm-up: Start with a dynamic warm-up to prepare your muscles and joints for the exercise. This can include jogging in place, jumping jacks, or arm circles.
2. Set up: Find an open space with enough room to swing the jump rope without hitting anything or anyone. Stand with your feet shoulder-width apart and hold a rope handle in each hand.
3. Starting position: Hold your arms down at arm's length, tucking your elbows into your sides. Bring your hands up so your forearms are parallel to the ground. This will be your starting position.
4. Swing the rope: Begin the exercise by swinging the rope up and over your head, utilizing wrist and shoulder rotation. As the rope approaches your feet, jump off the ground.
5. Double Under: Every third rotation, jump a little higher and whip your wrists as fast as you can. This will cause the rope to pass under you twice before the jump is complete.
6. Land softly: As you come back down from the jump, land softly on the balls of your feet to minimize impact on your joints.
7. Repeat: Continue swinging the rope and performing Double Unders for the desired number of repetitions or duration. Take breaks as needed to rest and catch your breath.
8. Cool down: After completing your Double Under workout, finish with a cool-down routine. This can include static stretching exercises for your calves, qu