A double under is a popular exercise done on a jump rope in which the rope makes two passes per jump instead of just one. It is significantly more effective than a single rope pass in that it allows for higher work capacity.

Muscle group: Combined


1. Hands in front of torso
2. Hands rotate from wrist
3. Good up and down bounce
4. Jump when rope is about to hit the ground


The Double Under must be executed with more intensity in order to complete a high number of repetitions without mistake.
The main key to Double Under success is learning how to control the rope. Rope control will help you coordinate your jumps to the whipping of your wrist.
Practice linked singles, alternating single and double unders, and then linked double unders.
Practice plyometric bounce with feet to develop the footwork/ jumping technique necessary for a double under.

All exercises