Unlock the Power of Double-Unders: A Fitness Game-Changer
When it comes to working out, music can be a great motivator. But have you ever considered that your workout could actually create its own rhythm? That’s exactly what happens when you master the art of double-unders with a jump rope.
The Hypnotic Rhythm of Double-Unders
According to David Newman, CF-L1, Founder and CEO of Rx Smart Gear and The Rx Method Jump Rope Workshop, double-unders have a mesmerizing quality to them. “When someone is doing them well, you can hear the whoosh-whoosh, tap-tap all throughout the gym.” But it’s not just the sound that’s impressive – the benefits of double-unders extend far beyond the auditory realm.
What Are Double-Unders?
In a standard jump rope exercise, the rope passes under your feet once per jump. Double-unders, on the other hand, require the rope to rotate under your feet twice per jump. This may seem like a small difference, but it makes all the difference in terms of the muscles engaged and the intensity of the workout.
The Fitness Benefits of Double-Unders
So, why should you learn to do double-unders? For starters, every single rotation works nearly every muscle from your trainers to your traps, including your grip muscles, quads, glutes, calves, achilles, hamstrings, biceps, and more. Double-unders also improve explosiveness, relying on fast-twitch muscle fibers in your calves, achilles, and soleus. And, as an added bonus, they provide a great cardiovascular workout without the need for machines.
Breaking Down the Double-Under
At first glance, double-unders may seem easy – just jump rope faster, right? Wrong. According to Newman, double-unders require a different technique and rhythm than single-unders. To master the double-under, follow these step-by-step instructions:
- Position the jump rope behind your heels, holding either end in both hands.
- Keeping your core braced, shoulders down, and elbows close to your body, flip the rope over your head toward the front of your body, and jump to let it pass underneath you.
- Continue flicking your wrists so that the rope passes under your feet a second time before you land.
- Return to the ground to complete the rep.
Mastering the Double-Under
So, how do you master this complex exercise? Here are five tips to get you started:
- Nail Single-Unders First: Before attempting double-unders, make sure you can do single-unders with ease. This will help you develop the necessary arm and hand position, as well as the ability to bound.
- Forget the Rope: Practice jumping without the rope to focus on your explosiveness and rhythm.
- Practice Double Off the Deck: Try doing a double-under as soon as you jump off the ground. This will help you learn how to place the rope in the right position and develop patience.
- Take on the 2-1 Drill: Do two low, quick single-unders immediately into one high jump double-under, then stop. This will help you develop good form and avoid bad habits.
- Keep at It: Once you can do 5 sequences of the 2-2 drill in a row, try doing more double-unders in a row. Stop when your form starts to break down to avoid reinforcing poor form.
The Right Rope Makes All the Difference
Using the right jump rope is crucial for mastering double-unders. Newman recommends the Original Rx Jump Rope, and suggests choosing a rope that is the right length for your body. To determine the right length, step one foot into the middle of the rope and pull the cord along your body. The cord should not be longer than the bottom of your sternum.
The Bottom Line
Double-unders are not just for CrossFit enthusiasts – they’re an exercise that can benefit anyone looking to improve their fitness. With practice and patience, you can master this complex exercise and reap the rewards of improved strength, explosiveness, and cardiovascular health. So why not give it a try? Get your rope today and start jumping your way to better fitness!
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