Weighted Double Under
Muscle Groups: Calves
Weighted Double Under focuses on Calves, with Hamstrings, Glutes working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Double Under with proper form and technique.
- 1
Stand with your feet shoulder-width apart and hold a weighted jump rope with both hands, letting it rest behind your heels.
- 2
Swing the rope overhead and jump off the ground while kicking your feet back to complete a double under (the rope passes twice under your feet).
- 3
Land softly on the balls of your feet and immediately prepare for the next jump.
Tips for Success
These tips will help you perform Weighted Double Under safely and effectively while maintaining proper form.
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Keep your core engaged to maintain stability during jumps.
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Avoid excessive arm movement; let your wrists do the work to swing the rope efficiently.
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Start with lighter weights to master the form before progressing to heavier loads.
Secondary Muscles
While Weighted Double Under primarily targets Calves , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings, Glutes . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Double Under, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Double Under, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
