Double Unders
- Advanced
- Functional
- Cardio
Double unders are an advanced jump rope skill where the rope passes under your feet twice in a single jump instead of once. Fast wrist rotation and a slightly higher jump train timing and coordination while loading the calves and forearms. Advanced athletes use it for reps in functional training or cardio work, in circuits, AMRAPs, EMOMs or tabata rounds.
- Muscles
- Calves, Forearms
- Equipment
- Jump rope
- Logged as
- Reps
How to
- Spin the rope with quick wrists, elbows close.
- Jump slightly higher than for single skips.
- Pass the rope under your feet twice per jump.
- Land softly on the balls of your feet and keep the rhythm.
Form cues
- Keep your core braced and torso upright.
- Breathe in a steady rhythm as you jump.
- Look forward, not down at your feet.
Common mistakes
- Jump goes too high on every rep. Jump just high enough to clear the rope twice.
- Arms and shoulders swing to turn the rope. Turn the rope from your wrists, not your arms.
- Feet land flat and heavy between jumps. Stay light on your toes between jumps.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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