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Exercises Movements, technique & proper execution

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Old 02-20-2009, 01:56 AM   #1
Daniel Gam
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double-unders

i'm having trouble with my double-unders ... i own one of those cheap elementary school neon orange/red jump ropes.

i find that when i work on consecutive double unders, if i try to limit my forearm/elbow movement, the rope doesn't respond fast enough for me to the double. when i do use a bit more forearm/elbow movement i am able to do it, but it gets tiring on the shoulders/biceps pretty fast.

1) double-unders require slightly more forearm movement then singles, and that its OK. just need to get used to it
2) im not doing it right
3) its the jumprope (do high quality speed ropes make that much of a difference?)

???
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Old 02-20-2009, 05:34 AM   #2
Giuseppe Carino
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Re: double-unders

I just started crossfit about a month and half ago, double unders are my new nemises. I have been working on them for about a week now almost at the end of every workout.

I found that you have to try and keep your hands as close to your body as possible. For myself its all about the speed in you wirst. Yes your forearms are going to feel it, but thats ok it will build them up.

When cf posted a workout with DU i could only do about 2-3 in a row. Now i can manage about 20-30 with an avg of about 10. (still now satisfied )

Just keep on at it.

Also make sure you have a good speed rope. The one I have is made by forza. There is also a black/white one that fitness source sells, i dont know who makes it.
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Old 02-20-2009, 07:16 AM   #3
Michael Thornton
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Re: double-unders

I can do more double unders in a row (did 50 straight on the last filthy 50 ) with my cheap $3 licorice rope than I can with a well know $40 speed rope. Honestly, I think it mostly depends on what you get use to.

Mostly it is just practice. The big tip I can give you is to think about snapping the second turn of the rope. It is not a big movement, just a little harder snap of the wrist. I don't feel like I use my forearms much at all. I try to make the rope go a little fast on the second turn. I don't know if it actually does go faster, but it does help me a lot.
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Old 02-20-2009, 09:02 AM   #4
Gerhard Lavin
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Re: double-unders

Quote:
Originally Posted by Michael Thornton View Post
I can do more double unders in a row (did 50 straight on the last filthy 50 ) with my cheap $3 licorice rope than I can with a well know $40 speed rope.
Funnily enough the best rope I've every had was also the cheapest. 2 from Tescos.
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Old 02-20-2009, 01:22 PM   #5
Aushion Chatman
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Re: double-unders

To get great at double unders FAST I recommend investing in a thai style jump rope

http://www.amazon.com/Combat-Sports-.../dp/B000N5V7MW (WFS)

Basically it's just a weighted jump rope, it'll teach you to use your wrists fast...trying to double under with these is akin to running in water.
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Old 02-20-2009, 11:50 PM   #6
Daniel Gam
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Re: double-unders

thanks for your advise!
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Old 02-23-2009, 09:01 AM   #7
Aushion Chatman
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Re: double-unders

yeah, FWIW, I got my triple-unders with a regular jump rope, shortly after getting double-unders with the thai style.
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Old 02-23-2009, 11:09 AM   #8
Shane Skowron
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Re: double-unders

When you say the cheap jump ropes work, do they have to allow the rope to rotate about the handle? My rope rotates about the handle and then after a couple spins it gets stuck and throws my DU rhythm off. Is it time to get a new jump rope, or is it just me?
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Old 02-23-2009, 01:24 PM   #9
Johan Nederhof
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Re: double-unders

Get a new rope, or try to fix it.
my .02
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Old 02-23-2009, 02:09 PM   #10
Chris Walls
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Re: double-unders

Make sure you put the emphasis on the 2nd rotation of the rope, if you put the oomph into the first spin the 2nd one will decelerate and you will miss, put the focus on the 2nd spin and you'll make it.

Might not be right, or whatever, but it's a cure that works for my people here.

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