Double Unders: The Basics
What are Double Under?
Double unders are exercises performed with two dumbbells instead of one. They have been used since ancient times to strengthen the muscles and tendons. Today they are still widely used by bodybuilders, athletes, powerlifters and other sportsmen. However, there is another use of double unders which has not received much attention yet. A double unders exercise can be used as a substitute for the traditional bench press or squatting movements.
The Benefits of Double Under Workout
A double unders workout is useful if you want to lose weight without dieting. There are several reasons why you might need to do so:
You don’t like doing the conventional bench press or squats because it’s too hard; You’re not strong enough to perform them properly; You just got out of training due to injury; Your gym doesn’t offer any alternatives.
In case you’ve come across some of these problems, then double unders will be very helpful. Besides, you’ll get rid of those extra pounds in no time at all! Here are the main advantages of using double unders:
They’re easy to learn and doable by anyone; They’re cheap; They work your whole upper body; You won’t burn yourself out doing them every day.
How to Do a Double Under?
A double under is a jump that consists of swinging the kettlebell up and then pulling it overhead so that the bottom of the handle passes underneath the tops of your knees as you go from a squat position to an upright position. Once you’re standing, you then go back into the squat position and then repeat the process.
You have to focus on two things when you’re learning how to do a double under: the jump height and your arm motion. The proper height for a double under should be such that the bottom of the handle passes underneath the tops of your knees at the lowest point of your squat. If you jump too high, then the handle will sail over your head instead of going underneath your knees. Your arm motion determines how high you jump. You want to move the kettlebell in a circular arc and drive your elbow down to generate power for the jump.
This will cause the kettlebell to swing forward and upwards as you bring your wrists higher. The whole movement is similar to how you would swing a kettlebell in the jerk movement of a traditional Olympic lift.
How Many Singles Make Up a Double Under?
The number of singles you do before the next rep counts as a “double under” is usually referred to as a “chain”. The length of the chain varies and is usually determined by your skill level. Here are some common chain lengths and how many singles you should do before the next rep counts as a double under:
4 Singles – For those who are just beginning to learn how to do double unders
3 Singles – For those who can already do double unders but aren’t very consistent with them.
2 Singles – For those who are very consistent with double unders.
1 Single – Highest difficulty level. Only the most skilled athletes can do this.
Here is an example of a double under chain: 10-9-8-7-6-5-4-3-2-1. This means that you should do 10 singles before the next one counts as a double under. For the next rep, you should then do 9 singles before the next one counts as double under, then 8 singles, and so on until you get to 1 single. Once you get to 1 single, you start the cycle again by going back to 10 singles.
How to Do a Sample Double Under Workout?
Learning how to do double unders is only half the battle. If you want to get really good at them, then you need to do a lot of them and in a short amount of time. This is where the fun really begins because now you’ll be pushing your body to its limits! There are many different types of workouts that you can try, but it’s best that you start with the basics and then move on to more complex routines once you get more experience.
A sample beginner workout is as follows:
10 minutes of double under practice
3 minutes of rest
6 sets of the following: 30 singles, 40 singles, 30 singles, 20 singles, 10 singles, 10 singles
2 minutes of rest
6 sets of the following: 20 doubles, 30 doubles, 20 doubles, 10 doubles, 10 doubles, 10 doubles
2 minutes of rest
1 set of as many doubles or triples you can do
These workouts are harder than they look and this is just a beginner version. Once you get more experienced, you can increase the difficulty by adding more sets and reps. Always make sure to learn the movements from a qualified instructor first before doing any of these workouts. This prevents you from hurting yourself and also allows you to master the basics before you start trying to do too much.
Another major consideration is that most of these workouts have a lot of singles in them. This is because a lot of the workout is based around building the tendons and muscles in your forearms. This aspect of the workout can’t be ignored if you want to get really good at double unders because this is what allows you to do singles without much effort.
Almost all of your workouts should have singles in them, but as you get better at them, your sets should be mostly doubles and triples with only occasional singles mixed in. Once you can do a lot of triples, then you should start trying for quads. When learning how to do double unders, the temptation is always there to do too many and get really discouraged when you can’t. Make sure to not get discouraged because this is a long process that takes months and years to get good at.
Hopefully these tips will help you learn how to do double unders. As always, have fun and keep on jumping!
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