Boxing · Kickboxing
Cross
The cross is a straight punch thrown with your rear hand, powered by a turn of your hips and rear foot. It trains upper-body striking coordination and force transfer from your legs through your torso.
- Beginner
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Stand with your feet about shoulder-width apart, your preferred punching side behind you, and your knees slightly bent.
- Raise your closed fists beside your cheeks with your thumbs outside your fingers.
- Turn your hips toward the target by pivoting on the ball of your rear foot.
- Drive your rear fist straight toward an imaginary head-height target as your hips turn.
- Retract your punching hand along the same path to your cheek.
- Return your hips and rear foot to your starting stance.
Form cues
- Keep your lead hand at your cheek.
- Keep your wrist straight.
- Tuck your chin slightly.
- Exhale briefly with the punch.
Common mistakes
- Flaring the elbowKeep your punching elbow behind your fist rather than lifting it out to the side.
- Leaning to reachUse a closer target so your head stays over your base of support.
- Winding upStart the punch directly from guard without drawing your hand or shoulder backward.
Safety
Snapping an air punch to full extension can strain your elbow or shoulder. Hard contact without preparation can injure your wrist or knuckles.
- Begin with slow, controlled air punches in clear space, without striking another person.
- Stop the punch just short of locking your elbow.
- For shield practice, use hand wraps and boxing gloves with an experienced holder, starting with light contact.
- End the set when fatigue makes it difficult to control the punch or recover your balance.
If punching or pivoting causes shoulder, elbow, wrist, back, or knee pain, use a smaller pain-free motion and seek advice from a physiotherapist before adding speed or impact.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Punch Shield (optional)
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 45 sec
Count each punch and return to guard as one repetition; prioritize smooth coordination over power.