Boxing Cross
Quick Information
Category
Combat Sports
Difficulty
Beginner
Equipment
Hand Wraps, Boxing Gloves
Primary muscle group
Deltoids, Pectoralis Major, Triceps Brachii
Secondary muscle groups
Obliques, Gluteals, Quadriceps, Gastrocnemius
Movement pattern
Rotational Horizontal Push
Training goal
Skill Acquisition
Sport
Boxing, MMA, Kickboxing, General Athletic Development
Overview
Purpose. Generate a straight punch with the rear hand using ground reaction and trunk rotation rather than arm strength.
How it fits the system. The power counterpart to the jab in the Combat Sports section. Related work in the library: Boxing Jab and Boxing 1-2 Combination.
Primary muscles
Deltoids, Pectoralis Major, Triceps Brachii
Secondary muscles
Obliques, Gluteals, Quadriceps, Gastrocnemius
Movement pattern
Rotational Horizontal Push
Equipment
Hand Wraps, Boxing Gloves
Difficulty
Beginner
How to Perform
- From the boxing stance, pivot the rear foot and rotate the rear hip towards the target.
- Drive the rear hand straight from the guard as the hip rotates, palm turning down at extension.
- Keep the lead hand at the cheek and the chin behind the rear shoulder.
- Rotate back to stance and return the hand along the same line.
Coaching Cues
- “Pivot the back heel out; the punch starts at the floor.”
- “Chin behind the shoulder.”
- “Do not step past your lead foot.”
Common Mistakes
- Punching with the arm only and leaving the rear foot flat, which removes most of the force.
- Over-rotating and ending square, which leaves no defensive structure.
Progressions & Regressions
Progressions
Add it behind the jab, then to the body, then as a counter off a slip.
Regressions
Practise the hip pivot and rotation without a punch until the sequence is automatic.
When to Use It
When to use
Technical rounds, pad work and bag work in a striking session.
When not to use
Hand, wrist or shoulder injury, or any suspected concussion.
Programming
3–5 rounds of 2–3 minutes, 60 seconds rest between rounds.
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