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 tall with your feet close together, holding the handles of a weighted jump rope at your sides, with the rope resting behind your heels.
- 2
Keep your elbows tucked close to your body and your forearms extended slightly forward.
- 3
Initiate the jump by pushing off the balls of your feet, lifting your body just high enough for the rope to pass under twice.
- 4
As you jump, rapidly rotate your wrists to swing the weighted rope under your feet two times before you land.
- 5
Maintain a slight bend in your knees upon landing to absorb the impact, then immediately spring back up for the next repetition.
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.
