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Boxing

Double-End Bag Jab-Cross

The double-end bag jab-cross pairs a straight lead-hand punch with a rear-hand punch against a rebounding target. It trains punching coordination, accuracy, and timing.

  • Intermediate
  • Compound
  • Moderate injury risk
  • Rest 45 sec

How to do it

  1. Face the bag in a staggered stance, with your nondominant foot forward and feet about shoulder-width apart.
  2. Raise your gloves beside your cheeks, with elbows close to your ribs.
  3. Punch straight toward the bag’s center with your lead hand from a distance that leaves your elbow slightly bent at contact.
  4. Draw your lead glove straight back to your cheek.
  5. Punch the returning bag with your rear hand, turning through your rear foot and hip as the arm extends.
  6. Draw your rear glove back to your cheek.
  7. Return to your starting stance.
  8. Let the bag rebound before starting the next combination.

Form cues

  • Keep your chin tucked.
  • Exhale briefly with each punch.
  • Keep wrists straight behind your knuckles.
  • Keep your eyes on the target.

Common mistakes

  • Chasing the bagWait for the target to enter your punching range rather than leaning forward to reach it.
  • Throwing the cross too soonSlow the combination until you can meet the rebound instead of punching at the retreating bag.
  • Twisting over a planted rear footLet your rear heel turn outward with the cross so your knee follows your toes.

Safety

Off-center contact or forceful misses can strain your wrists and elbows. The rebounding bag can strike your face, and damaged cords or loose anchors can snap back or come free.

  • Check both anchors, cord condition, connections, and bag inflation against the equipment instructions before training.
  • Use securely fitted hand wraps and boxing training gloves.
  • Start with light contact in a clear rebound area; end the set when fatigue disrupts your control.
  • Let the bag stop moving before approaching the cords or making adjustments.

If you have wrist, elbow, or shoulder pain, use a pain-free, no-contact jab-cross or seek advice from a physiotherapist before bag work.

Muscles worked

Front
Back

Primary muscles

  • Chest
  • Front Delts
  • Triceps

Secondary muscles

  • Calves
  • Forearms
  • Obliques
  • Serratus Anterior

Equipment

  • Boxing Training Gloves
  • Double-End Bag
  • Double-End Bag Anchor Set
  • Hand Wraps

Sets and reps

Sets
2–3
Target
10–20 reps
Rest
45 sec

Count one completed jab-cross combination as one rep; prioritize clean contact over speed.

Variations

Easier

Harder