Primary
Full Body
Secondary
Calves, Shoulders, Forearms
Equipment
None
Difficulty
Intermediate
Type
Squat
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Double unders require passing the rope twice under your feet on a single jump, demanding precise timing, wrist speed, and sustained rhythm. This skill-based cardio exercise appears frequently in CrossFit and is one of the most efficient ways to elevate heart rate quickly.
When to use it
Use for conditioning or skill development.
Who it's for
Intermediate athletes with basic jump rope proficiency.
The key is wrist speed, not arm movement—your elbows stay relatively still while your wrists spin the rope rapidly. Jump only about 50% higher than singles and focus on a quick rebound from the balls of your feet. Practice single-single-double patterns before attempting unbroken sets.
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Start with basic jump rope technique.
Jump slightly higher than normal.
Spin rope twice under feet on single jump.
Use wrists to spin faster, not arms.
Land softly and repeat.
Jump is about 50% higher than singles.
Wrists do the work, arms stay relatively still.
Keep elbows close to body.
Practice timing before speed.
Use in conditioning workouts, AMRAP circuits, or as a skill warmup. Double unders are highly efficient for elevating heart rate in minimal space. Common use: 50 DUs for time, or integrated into CrossFit-style workouts like Annie (50-40-30-20-10 DUs and sit-ups).
Jumping too high, wasting energy and reducing rhythm.
Squatting patterns like the Jump Rope Double Under coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Calves carries the intended load.
Using arms instead of wrists.
An inconsistent grip during the Jump Rope Double Under can make the load less stable. Set your grip before the rep and keep your wrists aligned with the handle, bar, or forearm position the movement requires.
Donkey kicking feet back.
Changing your back position during the Jump Rope Double Under can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Rope too long or short.
Cutting the range of motion short on the Jump Rope Double Under can reduce the training stimulus for your Calves. Use the largest comfortable range you can control without changing the intended setup.
Intermediate athletes with basic jump rope proficiency.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 5-10 sets of 10-20 reps. Rest as needed.
This is one example of how Jump Rope Double Under could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Jump Rope Double Under
The Jump Rope Double Under primarily targets the Calves, Shoulders, making it an effective exercise for full-body development. Secondary muscles worked during the Jump Rope Double Under include Forearms, Core, providing additional training stimulus. Stabilizer muscles engaged include Hip Flexors, Quadriceps.
The Jump Rope Double Under is rated as intermediate difficulty, meaning it requires some training experience. Intermediate athletes with basic jump rope proficiency. Focus on proper technique and consider starting with easier variations.
For the Jump Rope Double Under, the recommended approach depends on your goals. 5-10 sets of 10-20 reps. Rest as needed. For strength, use 10-20 reps. For muscle growth, perform 20-50 reps. For endurance, complete 50-100 reps.
Yes, the Jump Rope Double Under can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting full-body.
Good alternatives to the Jump Rope Double Under include: Jump Rope, High Knees, Box Jump. These exercises target similar muscle groups as the Jump Rope Double Under and can be used as substitutes based on your equipment availability, gym setup, or training preferences.