Boxing · Kickboxing
Double Jab-Cross
The double jab-cross is a boxing combination of two lead-hand punches followed by a rear-hand punch. Practicing it in the air develops punching coordination, balance, and upper-body endurance.
- Beginner
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Stand with your non-dominant foot forward, feet about hip-width apart, knees slightly bent, and fists beside your cheeks.
- Extend your lead fist straight toward an imaginary target at face height.
- Pull your lead fist back to your cheek.
- Extend your lead fist toward the same target for the second jab.
- Return your lead fist to your cheek.
- Throw your rear fist straight toward the target, rotating your hips and torso with a pivot on the ball of your rear foot.
- Draw your rear fist back to your cheek.
- Rotate back into your starting stance.
Form cues
- Keep your chin tucked
- Keep the non-punching hand home
- Exhale briefly with each punch
Common mistakes
- Leaning to reach the targetShorten your reach so your head stays over your base of support.
- Bending the wristKeep your knuckles aligned with your forearm throughout each punch.
- Swinging the cross in an arcSend your rear fist along a straight path rather than sweeping it around from the side.
Safety
Snapping punches to full lockout in the air can strain your elbows or shoulders, especially as speed and fatigue increase. Forcing the cross rotation against a planted rear foot can stress your knee.
- Leave a slight bend in your elbow at the end of each punch.
- Start at half speed until you can finish every combination in balance.
- Practice beyond arm's reach of people and objects; this version is not for striking a partner.
- End the set when fatigue makes your punches difficult to control.
If you have shoulder, elbow, or knee pain with punching or pivoting, get advice from a physiotherapist before practicing this combination.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 45 sec
Count the full double jab-cross combination as one rep.