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Double Under 101 Video Tutorial

Gym Advanced Variation Plyometrics

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Double Under
Double Under

Exercise Synopsis

Target Muscle Group

Quads

Secondary Targets

Execution

Compound

Force Type

Core

Required Equipment

Rope

Fitness Level

Beginner

Variations

None

Alternatives

None

Timer

Hour

Minute

Second

Stopwatch

00:00:00:00

Overview

Double under is a plyometric exercise that involves jumping rope twice in one jump. It is a challenging exercise that can help to improve coordination, agility, and explosiveness. Double unders also work the quads, hamstrings, calves, and core. To perform a double under, start by standing with your feet shoulder-width apart and hold the jump rope in both hands. Swing the rope behind you and then over your head, so that it passes under your feet. As the rope passes under your feet, jump up and swing the rope again. Continue to jump and swing the rope, trying to make two full rotations of the rope with each jump. As you get better at double unders, you can increase the speed of your jumps and the height of your jumps. Double unders are a great exercise to add to your workout routine, and they can help you to reach your fitness goals.

How to Perform

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Tips

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How Not to Perform

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Variations

Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.

Alternatives

Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.

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