Boxing
Focus Mitt Double-Jab-Cross
The Focus Mitt Double-Jab-Cross combines two lead-hand punches with a rear-hand straight punch to a partner’s mitts. It trains punching coordination, upper-body endurance, and hip rotation.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Face your partner in a staggered stance, lead foot forward, knees slightly bent, fists beside your cheeks.
- Punch your lead hand straight into the presented mitt.
- Draw your lead fist back to your cheek.
- Throw a second lead-hand jab to the same target.
- Retract your lead fist to your cheek again.
- Punch your rear hand into the opposite mitt while rotating your rear hip forward on the ball of your rear foot.
- Return to your starting guard and stance.
Form cues
- Keep your wrist straight at contact.
- Keep your free hand by your cheek.
- Tuck your chin slightly.
- Exhale briefly with each punch.
Common mistakes
- Reaching for the mittsAdjust your starting distance so each punch lands without leaning beyond your front foot.
- Locking the rear foot in placeLet your rear heel turn outward with the cross rather than twisting over a planted foot.
- Rushing the second jabUse a steady rhythm that lets you complete each punch before starting the next.
Safety
Off-center contact or excessive force can strain your wrist, elbow, or shoulder. Poor timing between partners can also cause an accidental strike outside the mitt.
- Wear secure hand wraps and properly fitted boxing gloves.
- Work with an experienced mitt holder who presents stable targets without forcefully slapping into your punches.
- Agree on the sequence and light contact level before starting.
- Stop the set when fatigue makes your punches inaccurate.
If you have hand, wrist, elbow, or shoulder pain, use a pain-free noncontact version or seek advice from a physiotherapist before punching mitts.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Boxing Training Gloves
- Focus Mitts
- Hand Wraps
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps
- Rest
- 45 sec
Count one complete double-jab-cross sequence as one rep.