Weighted Triple Under
Muscle Groups: Calves
Weighted Triple Under focuses on Calves, with Hamstrings, Glutes working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Triple Under with proper form and technique.
- 1
Stand with your feet close together, holding the weighted jump rope handles, with the rope resting behind your heels.
- 2
Initiate the jump by swinging the rope forward over your head, keeping your elbows close to your body.
- 3
As the rope approaches your feet, jump explosively upwards, aiming for maximum height.
- 4
While airborne, rapidly rotate your wrists to make the rope pass under your feet three times before you land.
- 5
Land softly on the balls of your feet, allowing your knees to bend slightly to absorb the impact.
- 6
Immediately prepare for the next jump as the rope continues its rotation for continuous repetitions.
Secondary Muscles
While Weighted Triple 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 Triple Under, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Triple 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.
