How to Do A Double Under

Al Kavadlo Double Under

Who knew you could burn fat and have fun at the same time?

Those of you who’ve been following me for a while probably know that I’m not a fan of “cardio workouts” – but I do love me some jump rope training!

Jumping rope burns a ton of calories, plus it’s a great workout for your heart, lungs, legs, grip…and brain!

You see, unlike mind-numbing treadmill or stationary bike workouts, jumping rope requires you to stay focused and pay attention to your body, which has major cognitive benefits.

And wouldn’t you know it – by focusing on the task rather than the outcome, you can have a more enjoyable experience – and still get ripped!

Double Under Technique
The double under is a particularly effective technique for expending huge amounts of energy and revving your metabolism, but it can also be quite challenging to learn. As such, make sure you are very comfortable with standard jump rope technique before you begin working on the double under.

In order to perform a successful double under, you’ll need to whip the rope extremely quickly and jump higher than normal to make room for the rope to pass beneath your feet twice before you land.

I also suggest keeping your hands relatively low and slightly forward of your hips. If your hands are too high or too far back, you won’t have enough clearance beneath your feet.

At first, you may only be able to perform one double under at a time, but with practice you will eventually be able to string together multiple reps.

Double Trouble
There’s often a lot of trial and error involved in figuring out the proper timing for a double under. It’s a skill that takes practice and patience to master, so try not to get too frustrated in the beginning.

It’s best to practice on a soft surface like rubber or grass in order to minimize impact on your joints. Also make sure to bend your knees and ankles upon landing in order to reduce impact.

It can also help to learn the technique with a lightweight speed-rope, like “The Bolt” from Crossrope.

Crossrope_Bolt_Set

Lighter ropes can move a lot faster than heavier ones, and I’ve found that ropes which weigh around 3 or 4 ounces tend to be ideal for learning double unders.

Once you’ve gotten fluid with your technique, you can try using an even lighter rope for more speed. Be aware, however, that very light ropes can potentially be harder to control, so some people will prefer to stick with a slightly heavier option.

That’s part of what I love about “The Bolt” from Crossrope: It comes with two ropes that are easily interchangeable – a lightweight 3 oz rope and a super-lightweight 1 oz rope.

Watch the video below for more: