Double Unders
Jump with double rope pass, advanced coordination and calf power exercise.
Updated
Double Unders: Two Rope Passes Per Jump
The double under is an advanced jump rope movement where the rope passes twice under the feet during a single jump. Popular in CrossFit, it demands superior coordination, fast wrists and a higher jump than basic rope.
Muscles Targeted
Calves (higher jump), shoulders and forearms (fast wrists), core, quadriceps.
Execution
- The jump: jump higher than usual (8-10 cm instead of 2-3 cm), staying vertical and braced.
- Wrists: accelerate wrist rotation to pass the rope twice. Movement from wrists, not shoulders.
- No donkey kick: avoid bending legs backward. Stay straight, legs beneath you.
- Timing: jump when the rope is at its highest point.
Sets and Reps
5 x 20 double unders or integrated in a WOD.
Safety Tips
- Perfectly master basic rope before attempting double unders.
- Use a thin, fast speed rope sized for you.
- Watch for shin whips: wear high socks initially.
- Progress with single-single-double patterns first.
Variations
- Triple under: 3 passes per jump (expert).
- Alternating DU: single-double alternation.
Target Audience
Advanced level. Prerequisite: master 2-3 minutes of continuous basic rope.