Boxing · Kickboxing
Body Cross
The body cross is a rear-hand straight punch aimed at a body-height target. Practiced without contact, it trains punching coordination, upper-body control, and hip rotation.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Stand with your feet about shoulder-width apart, your dominant-side foot behind you.
- Bring your closed fists to cheek height, with your thumbs outside your fingers.
- Bend your knees to lower yourself toward the imaginary target's height.
- Drive your rear fist toward the target, rotating your hips over the ball of your rear foot.
- Retract your punching hand along the same path to your cheek.
- Return to your starting stance.
Form cues
- Keep your lead hand by your cheek.
- Tuck your chin slightly.
- Exhale briefly with the punch.
- Keep your wrist straight.
Common mistakes
- Folding at the waistKeep your torso mostly upright rather than tipping your chest toward the floor.
- Reaching past your baseChoose a closer imaginary target so your weight stays between your feet.
- Pulling back before punchingLaunch the punch directly from guard without drawing your elbow behind you.
Safety
Snapping a punch into empty space can strain your elbow or shoulder if you forcefully straighten the arm. Excessive speed and fatigue make the punch harder to control.
- Start at half speed before increasing your pace.
- Stop the punch just short of locking your elbow.
- Practice in clear space without striking another person or an unprotected surface.
- End the set when you can no longer slow the punch smoothly.
If punching causes shoulder, elbow, wrist, or back pain, get advice from a physiotherapist before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 45 sec
Count each rear-hand punch as one rep; prioritize smooth technique over power.