How do you perform this exercise?
- Set rope length: stand on the middle and ensure handles reach roughly armpit height.
- Hold handles lightly with elbows tucked and wrists slightly in front of hips; brace your core and look forward.
- Begin with a few single-unders to establish rhythm on the balls of your feet.
- Jump vertically a bit higher and whip the wrists quickly so the rope makes two revolutions during one jump.
- Keep the torso tall with relaxed shoulders; do not tuck knees or kick heels back.
- Land softly on the mid- to forefoot and absorb impact through ankles and knees.
- Reset with singles if you miss, then resume double-unders for the desired reps or time while breathing steadily.
Which other muscles are involved?
Calves, Quads, Hamstrings, Glutes, Forearms, Delts.
How do you log your sets?
How do you track progressive overload?Source: ExerciseDB catalogue and demonstration. Related movements are options to compare, not equivalent loads or a prescribed progression.
