Common double-under mistakes

Had enough of double-unders tripping you up? Here are the most common mistakes and practical tips to get your rope working with you.

What are double-unders?

Double-unders make jumping rope more challenging and intense. In a single-under, the rope passes beneath your feet once per jump. For a double-under, you spin it fast enough to pass under your feet twice: two rope revolutions per jump.

Having trouble with double-unders?

Does the rope keep whipping your feet, arms or face? Do your forearms and shoulders catch fire after just a few reps?

Time for some Affenhand know-how. Let’s turn that rope drama into smooth, powerful double-unders.

1. Stop the whip marks

Your rope is supposed to be your training partner, not your worst enemy.

1. Loosen up:
Hold the handles lightly, keep your upper arms close to your body and let your forearms sit slightly in front of you.

2. You’re not a helicopter:
Generate speed by rotating your wrists, not by windmilling your arms.

3. Jump calmly and straight up:
Jump as the rope comes down to shin height. No wild puppet legs: keep your legs and feet underneath you.

4. Don’t get tangled in extra length:
A rope that’s too long hits the floor too much, turning it into a whip. With our RX Jump Rope, enter your height with shoes on and the sizing formula does the rest.

2. Burning shoulders

1. Relax while you jump:
Many athletes tense up, and their muscles pay for it. Think of something that makes you happy — a monkey enjoying a banana, for example — or simply crack a smile. It sounds silly, but it can help you loosen up.

2. Wrists, not shoulders:
Burning shoulders can mean they’re doing too much of the work. Keep your shoulders relaxed and down, your elbows close to your body and drive the rope from your wrists.

3. Consider rope thickness:
A thicker rope gives useful feedback when you’re learning. Once your technique is solid, you may no longer need that extra load. Consider switching to a thinner cable.

A 1,000-rep jump rope and core workout

2 rounds
100 rope jumps
25 stationary bicycle crunches
100 rope jumps
25 alternating thread the needle
100 rope jumps
25 alternating jackknifes
100 rope jumps
25 high-low planks