How to Get 50 Unbroken Double Unders in CrossFit (5 Tips)

Achieving 50 double unders in a row in Crossfit can be a challenging goal, but it’s achievable with practice and perseverance.

Perhaps you’ve tried to do some double under in the past. If you haven’t managed to do them yet or want to improve them, read on, as we’re going to give you a few tricks that might help you in the process.

As the name suggests, the double unders are a movement in which you will make the rope pass twice under your feet in each of the jumps you perform.

Double unders are an effective exercise that have multiple benefits for physical and mental health. It is a complete exercise that helps improve cardiovascular health, endurance, muscular strength, coordination and agility. Plus, it is an inexpensive and portable way to exercise anywhere.

Benefits of Double Unders

Double unders are an extremely effective and beneficial exercise for overall health. Some of the benefits of doing double unders are:

Improve cardiovascular health: double unders are an excellent way to improve cardiovascular health, as it is a high-intensity exercise that increases heart rate and strengthens the heart and blood vessels.

They increase endurance and lung capacity: Double unders require a great deal of energy and stamina, which helps increase lung capacity and overall physical endurance.

They strengthen muscles: Double unders strengthen muscles in the arms, legs, abs and shoulders, helping to improve posture and body stability.

They burn calories and help lose weight: Double unders are an effective way to burn calories and lose weight, as they are an intense cardiovascular exercise that helps burn fat and increase metabolism.

Improve coordination and agility: Double unders require coordination and agility, which helps improve these skills and increase the body’s ability to react.

Here you can find some tips regarding the double unders general performance. Now let’s move on to our goal – How to Get 50 Unbroken Double Unders in CrossFit. Here are a couple of tips to help you improve your practice of this movement.

How to Get 50 Unbroken Double Unders in CrossFit Tip 1: Keep your eyes on one point

Don’t look everywhere, focus on one fixed point. Trying to keep your focus in one spot will cause all your attention to be directed to the small details of the movement.

For example, the movement of your wrists when you turn the rope, the speed of the jump, the pace at which you are jumping…

Tip 2: The torso is not a stick

We all know that bending the torso and leaning it too far forward will work against us, but if you stay stiff as a block you will also get a bad performance.

The ideal position to execute the double unders is making a slight flexion of your torso, avoiding stiffness.

Also, avoiding bending the hips will also contribute to maintaining a good body posture, as both go hand in hand. If you bend your hips, your torso will win.

Remember that the position should be relatively comfortable and sustainable over time.

Tip 3: The movement comes from the wrists.

A common practice, especially in beginners, is to move the entire forearm when trying to make the rope rotate twice under our feet.

In the long therm, this will produce an overload, as well as an unnecessary loss of energy during the execution of the double unders. The movement of rotating the rope should come only from the wrists.

Think of how you move your fork when you beat an egg to make an omelet. It sounds silly, but it works!

Hands, Arms and Wrists Mistakes On Double-Unders (And How to Fix Them)

Tip 3. Keep your arms close to your body

During the jump in the Double Unders the tendency of your arms will be to open up as fatigue increases. This will only increase the tension and height at which the rope rotates, so you will have to jump even higher.

Keep your elbows as close to your body as possible and your shoulders as relaxed as possible.

Tip 5: Think about the efficiency of the jump

Perfect your Double Unders: Speed vs Timing

The height of the jump should be just high enough so that the rope has time to pass under you twice. Jumping too low will give you whiplash, and jumping too high will cause unnecessary fatigue that will cause you to break down the movement too much.

Source: Ryan Edy

Avoid lifting your knees excessively when jumping, it is a movement that some of us do without realizing it in order to “compensate” for poor technique in the jumping movement.

Just enough and necessary, both in the jump and in the flexion of your knees when jumping.

Tip 6: Direction of the feet

At the top of the jump, when you reach the highest point of the rep remember that your feet should point to the ground in order to land properly and be able to connect the next double under.

Tip 7: Incorporate complementary exercises

Strengthen your muscles and increase your cardiovascular capacity by incorporating complementary exercises into your workout routine, such as push-ups, squats and running.

Practice, practice, and practice again!

Be consistent and patient: Don’t expect quick results; double unders take time and practice to improve. Be consistent and patient, and you will see your technique and endurance gradually improve.

Review your performance for the typical errors and make the appropriate corrections to ensure your double unders are as effective as possible. Although they can be exhausting, your arms and shoulders should not be excessively fatigued to the point where you lose your grip or have to stop. Additionally, you should not feel as though your calves, Achilles tendon, or knees are about to explode with each repetition due to the impact.

If you have verified that your technique is correct and you are not making any mistakes, but still struggle with double unders, it is likely due to your cardiovascular fitness. There are numerous methods for improving your conditioning, and practicing double unders is one of them.

If you like this article you will also like: CrossFit Double Unders Workouts to Build Unstoppable Endurance

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