The double-under jump rope is an advanced jump-rope skill where you rotate the rope twice for each jump — meaning the rope passes under your feet twice with one hop. It demands explosive jumping, quick wrist rotation, and precise timing. Double-unders are a CrossFit benchmark and an elite cardio skill.
Muscle Group
Calves, Cardio
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Explosive cardiovascular conditioning
- Builds calf power and ankle stability
- Trains coordination and timing
- CrossFit benchmark skill
- Highly efficient calorie burner
- Improves single-rope jumping speed
How to perform
- Hold the jump rope handles with hands at hip height. Start with single jumps for rhythm.
- To begin double-unders: jump higher than usual (4 to 6 inches off the ground).
- While airborne, rotate the rope twice using your wrists — not your arms.
- The rope should pass under your feet twice during one jump.
- Land softly on the balls of your feet. Immediately set up for the next double-under.
- Keep your elbows close to your body. The rope rotation comes from your wrists.
- Start with single double-unders mixed into single-rope jumps. Build up to consecutive doubles.
- Aim for 10 to 50 unbroken double-unders as a benchmark.
FRONT VIEW
BACK VIEW
Abs
Primary
Hip Flexors
Primary
Quadriceps
Primary