Take a wide grip so that your arms form a v-shape. The pressure should be coming down at an angle since the upper traps themselves are at an angle. Press the bar up overhead so that it’s directly over your midfoot. It helps to look down so that you give your traps room to fully contract. 

Fun-fact: when people ‘tear’ a muscle, it is almost unheard of to tear the tendon from the bone because that connection is insanely strong.  Rather, the relatively weaker musculotendinous junction is typically where the injury occurs: the muscle tears away from the tendon (rolling up like a window shade when a full tear occurs).\

Types of Jump Ropes

Start shopping for jump ropes and you’ll realize the options seem to be endless. Jump ropes can be made from a variety of materials — and each material has its own advantages and disadvantages. Here are a few factors to consider:

  • Terrain. A “rope” made from plastic-wrapped string won’t last long if you like to jump outside on unforgiving surfaces like pavement. A steel cable wrapped in vinyl, on the other hand, is more likely to withstand rough terrain.
  • Rope thickness. In general, a thinner cable is better for speed, while a thicker cable will be more durable.
  • Weight. According to RX Smart Gear — which provides jump ropes for USA Boxing — a moderately weighted cable is better for beginners, while advanced jumpers may prefer a lightweight cable to bump up their speed or a heavier cable to increase resistance.

When it comes to jumping ropes, you get what you pay for: “A jump rope that is the wrong material or length will make the exercise more difficult,” Oprea says. “Make sure it’s the right length, it moves at a speed that will work for you, the grips are comfortable, and the cable will not tangle on the grips.”

If you’re feeling overwhelmed by options, here are four great jump ropes to consider.

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