Double Unders – Practice Makes Perfect

By November 28, 2012 Features No Comments

We all struggle with double unders.  The best thing to do is practice practice practice.  Here are some helpful tips and a great instruction video from Chris Spealler from CrossFit Park City.  Please ask if you have questions or need help!

  • Rope lenth is important.  Find a rope that fits from the ground to about just below the armpit area.
  • Hands on side of body about hip height and slightly in front – TIGHT to the body
  • Rope speed comes from the wrist not the shoulders.  Hold the hands in tight and flick the wrist.  Too much shoulder is inefficient
  • Jump only slightly higher than single jumps
  • Like deadlifts or heavy squats, pick a focal point out in front of your jumping location and key on the focal point
  • Stay tight, midline tight, focus on stability

Here is a great tutorial from Chris Spealler.  This guy can do double unders in his sleep:

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