Title: How to do Double Unders without Tripping on the Rope

Are you still tripping on the rope while doing double unders? Don’t worry; in this article, we’ll discuss the most common mistakes when practicing this movement so you never make them again.

Ben Dziwulski, a former CFL1 trainer, CrossFit gym owner, YouTuber, and Wod Prep sensation, is on a mission to deliver straightforward, impactful, and motivating functional fitness coaching to individuals worldwide. Following one of his video tutorials, we will address two of the most common mistakes that can hinder your progress in mastering double unders.

Table of Contents

Problem #1: Spreading Your Hands
Solution: The Band Technique
Problem #2: Not Listening to the Rope
Solution: Tune in to the Sound
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By understanding these issues and implementing the right techniques, you can avoid tripping on the rope and achieve success in this skill.

Problem #1: Spreading Your Hands

One significant issue that many athletes encounter while doing double unders is the tendency to widen their hands during the exercise. Starting with hands positioned correctly, close to your hips, ensures that there is ample space between the rope and your feet, allowing for smooth rotations.

However, as you begin performing double unders, it is common for your hands to drift away from your body, causing the rope to travel higher and wider. This hand movement can lead to rope entanglements with your feet, causing trips and frustration.

Solution: The Band Technique

To address this problem, consider using the “band technique.” Simply wrap a Rogue Monster band or any suitable gym band around your body, just above your elbows.

This band will help keep your arms together, allowing only your lower arms to move. By practicing double unders with the band, you can develop the muscle memory to maintain proper hand positioning, preventing the spread that leads to tripping.

Problem #2: Not Listening to the Rope

Another crucial aspect of successful double unders is paying attention to the sound of the rope. With each rotation, you should hear the rope clicking or grazing the ground as it passes under your feet. This auditory cue is vital for maintaining the correct rope height during the exercise.

Solution: Tune in to the Sound

To overcome this issue, actively listen to the rope during your double unders. The rope should make a distinct clicking noise as it touches the ground with each rotation. By timing your jumps and spins based on the audible cues, you can ensure that the rope stays at the correct height, preventing it from wandering too high and interfering with your feet.

The Benefits of Double-Unders & How to Avoid Injury

Mastering double unders in CrossFit is attainable with the right techniques and a focus on avoiding common mistakes.

By addressing issues such as spreading your hands and neglecting the sound of the rope, you can enhance your double unders and achieve smoother, more efficient rotations. Whether you are a beginner or looking to refine your technique, these tips will help you progress in your double unders and become a more proficient athlete in CrossFit.

Remember, practice and patience are key to success, so keep working on your double unders to see the improvements you desire.

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