Full body
Double Under
The Double Under is a plyometric exercise for your whole body. Share of the load in the Zulta muscle model: calves (gastrocnemius) 30%, calves (soleus) 24% and quads (vastus lateralis) 7%.
How to do it
- Size a speed rope so the handles reach your armpits when you stand on its middle.
- Hold the handles at hip height with elbows close to the ribs and the rope behind your heels.
- Jump slightly higher than for a normal skip, keeping the legs nearly straight.
- Flick the wrists fast so the rope passes under the feet twice before you land.
- Land on the balls of the feet and go straight into the next jump.
Tips
- Turn the rope from the wrists, not the shoulders.
- Practise a few single skips first to find the rhythm, then add the double.
Common mistakes
- Tucking the knees up toward the chest to buy time.
- Letting the hands drift wide and high.
- Piking forward at the hips on each jump.
Muscles worked by the Double Under
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
The rope passes twice per jump: higher jump, faster wrists. Timed like jump rope. Small continuous hops off the balls of the feet: calves do most of the work, the quads and glutes absorb each landing, the forearms turn the rope.
Double Under alternatives
Easier
Similar exercises
Frequently asked questions
What muscles does the Double Under work?
Mainly the calves (gastrocnemius) and calves (soleus). The quads (vastus lateralis), forearm flexors and quads (vastus medialis) assist.
Is the Double Under good for beginners?
The Double Under is rated advanced. If you are new, learn the Jump Rope first and build up from there.
What is a good alternative to the Double Under?
For example the Jump Rope, Jumping Jack and High Knees. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
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