Double Under



The double under exercise aims for the conditioning of the body through the use of a jumping rope or a speed rope. All you have to do is to jump up higher so that you can swing the rope twice under you. This may sound quite difficult at first because the normal jump is to have the rope swung once under you.

There are common misconceptions on how to do the double under the proper way. Firstly, you may think that you should use your whole arms to swing the jumping rope but it is actually wrong and inefficient because you would only strain your whole arms upon doing so. The correct step is to utilize only your wrists, although using an ordinary jumping rope would make it difficult for you to perform. That is why a speed rope is recommended when doing this exercise. Secondly, the use of a jumping rope or a speed rope does not necessarily mean that you should be jumping higher than the usual. You only need to jump normally as long as you are able to swing twice.

When you perform this movement, your elbows must be close to your rib cage and your arms must stay motionless because your wrists would be swinging the rope, not your arms. The purpose for the latter is for you to take control of your jumping rope such as gaining speed or slowing down the rope. You can do single under as you start but as you get the hang of it, attempt the double under. Practice would make you learn to control your rope so that you would be able to swing it under you twice.


The muscles that double under mainly targets are your flexors, calves and leg muscles, although this exercise offers the whole body to move. When you jump, all of your muscles are affected.

This exercise makes your flexors even more flexible, which is important to prevent strains in your tendons and ligaments. As you age, your muscles become rigid and painful, most especially when you move a lot. Bendable muscles in your elbows down to your hands provide enhanced mobility. Your calves would be strengthened as you jump continuously, making your body toned.

Products the improve performance

These are the top jump rope products.

Sets and Repetitions

For beginners, it is recommended for you to do 5 rounds of single under then 5 rounds of double under so that your body would be practiced for the suggested 10 rounds of double under. For the advanced, you can start off with 10 rounds of double under, then increase to 20 rounds as reach the goal of 100 rounds to 500 rounds of double under. This level of performance is feasible when you do this exercise regularly.

Top Performance Metrics

A coach from JumpNRope has been able to achieve 169 repetitions of double under in only one minute. That is tremendously fast and when you see him perform on YouTube, you wouldn’t be able to track the jump rope!

Related Movements

Some exercises are incorporated with the double under for faster and better results such as the box jump, burpees and boxing.

Related Foods

This movement involves jumping, which means that you should be eating light foods around one hour before the workout. You don’t want to have an upset stomach just because you are still full. You can consume dried fruits, granola and banana with peanut butter to supply your body with enough energy to carry on with the double under. Subsequently rest and eat so that your body is going to be re-energized with all the demands from the double under. Foods such as veggie omelet, chicken or turkey with brown rice or quinoa, tuna on crackers and Greek yoghurt with fruits can be your options after your workout.

Celebrity Use

Who would expect that the famous pop star, Justin Bieber, has been performing double under as part of his regular workout? He also has his skipping tricks up on his sleeves to challenge himself with the double under such as skipping on foot. Not only does he keep himself busy with upcoming concerts, but he is also serious with his physical training.

Functional Use

You would be noticing the improvements when you are beginning to burn out the calories and when you feel that your body has an increased coordination, especially in your wrists and legs. You would also manifest weight loss and fat reduction in your body since jumping is an effective means to shun away excess fats. In addition, your memory would be sharpened and enhanced because you have to calculate the timing of the rope as you jump.