Did you know that double-unders are one of the most common CrossFit exercises? Are you tired of struggling with this skill and always having to scale it during WODs? Find out below the 7 steps for mastering double-unders!

Why double-unders?

As mentioned above, they are one of the most frequent exercises in CrossFit workouts. They are constantly present in the CrossFit Open games since 2011!

But practicing double-unders (the rope going twice under your feet during a jump) is also an excellent exercise to improve your fitness level. The three main benefits are :

1. They boost your cardio vascular capacities
2. They allow an optimal burning of calories, available everywhere and all the time
3. They make use of lots of muscles

These are part of the health benefits of rope jumping.

Mastering double-unders in 7 steps

1. Simple jumps.
   Before attempting double-unders, start with the single jumps. Feel free to read our article on single jumps.
2. Simple jumps, but higher!
   Keep doing simple jumps, at a regular pace, slower, but jumping higher: 10 to 15 cm instead of 3 to 4 cm.
3. The “penguin” exercise
   For a good double-under, a double rotation of the wrist during the upward phase of the jump is required. The “penguin” exercise is excellent to get a feel for the rhythm. Without the rope, double tap your hands on your hips during the upward phase, and release on the downward phase. Try to keep a metronome rhythm!
4. The first double-unders
   From there, pick up the rope and practice making a double-under every 4 or 5 single jumps.
5. More double-unders
   Increases the frequency of double-unders until performing a double-under followed by one single jump.
6. Longer sets
   Now you’re ready for the serious stuff: practice regularly and try to make longer and longer runs until you reach 25 straight double-unders. Don’t forget to catch your breath and relax 15-20 seconds after each set.
7. Heat up

As soon as you manage to do several sets of 25 without a hitch, you can include double-unders in your routines: try to do sets of 20 double-unders after rowing, squats or thrusters!

A few tips & tricks

Mind your posture

Feet together, back straight, muscles covered and elbows close to the body.

Do good jumps

Legs straight while in the air. Avoid swinging the feet forward or backward.

Keep a smooth movement by staying on the front part of the foot, and bouncing.

Buy a good jump rope

It is important to have your own rope. Its features? Solid with a steel cable and a good rotation system

An example? Our High-Speed Jump Rope with its double ball bearings. Once you have this little gem, don’t forget to optimize your rope setting.